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Becoming A Teen Vegetarian (pg. 2)

Vegetarians need to be careful to get all the right nutrients like calcium, iron, zinc and vitamin B-12 in their diet.
A Well-Balanced Diet

Dr. Reed Mangels is a Registered Dietician with the Vegetarian Resource Group, a non-profit organization dedicated to educating the public about vegetarianism, health, nutrition, ecology and world hunger. Dr. Mangels says that if teen vegetarians make sure they are getting the proper nutrients, they can be just as healthy, if not healthier, than the average omnivore. Take a look at what foods he suggests you incorporate into your vegetarian diet.

Vegetarian Diet - Important Nutrients

Most nutrients can be found naturally in different foods, but there are also supplements that you can take. Dr. Mangels suggests that you visit with a Registered Dietician and have them help you work on a diet specific to your body and your individual needs. Here's the deal on what nutrients you need to stay healthy and where you can get them naturally!

  • Calcium: If you're a Lacto or Lacto-Ovo Vegetarian you can get calcium from any dairy products. If you're a Vegan or Ovo Vegetarian, look for your calcium in fortified soymilk. All vegetarians can find calcium in tofu or dark, green leafy vegetables.
  • Iron: Iron is an important nutrient to make sure you are getting, especially if you're a girl. You can get your daily dose from foods like fortified breakfast cereals (vitamins and nutrients have been added), whole grains and cooked beans.
  • Zinc: Zinc tends to be something that a lot of vegetarian diets lack. So where is zinc hiding? Try eating more nuts, legumes, miso, lima beans, pumpkin and sunflower seeds, wheat germ and whole grains.
  • Vitamin B-12: Vitamin B-12 is something that you can get from fortified soymilk, fortified breakfast cereals, eggs and dairy products. Vegans need to be especially careful that they are getting enough B-12 because they are not eating any animal products, which is where vitamin B-12 occurs naturally.

For more information on vegetarianism, check out the Vegetarian Resource Group's Website, as well as the tips from the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. This may seem like a huge pain but your body will thank you in the end. Did you know that teen vegetarians that stick to their diet into adulthood are able to reduce their risk of heart disease, some cancers, hypertension, and diabetes?

  • Stumped on what kind of meals you can make now that you're a vegetarian? Why not check out one of the hottest veggie cookbooks from Real Food Daily owner, Ann Gentry? Big stars like Tobey Maguire, Kirsten Dunst and Reese Witherspoon dine at her three California restaurants and now you can make her dishes in your very own kitchen! Head to www.realfood.com to purchase your copy of the book.
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Aniper

Aniper wrote:

i'm also already a vegetarian and proud of it! :D
commented: Wed May 22, 2013

shinny money

shinny money wrote:

i'm already a vegetarian i dont really like telling people that cause then there all li...
commented: Tue May 21, 2013

shinny money

shinny money wrote:

i'm already a vegetarian i dont really like telling people that cause then there all li...
commented: Tue May 21, 2013

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What Is Tofu? Take a Guess!

  • Cheese made from goat's milk.
  • A protein-rich soybean curd.
  • Compressed toe jam.
  • A gelatin-based meat alternative.

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InternetOwl
InternetOwl posted in Friends:
I'm not sure whether you have actual depression or not (Ask your doctor if you feel you do, they'll be able to help. ^^), but I'm really sorry you feel depressed. I've been there too, and it really does feel like no one cares.   I know you said it's awkward, but try talking to your dad about it. You said he's the only one who seems to listen, so I'm sure he will listen and try to understand. If you start feeling really depressed every day, try doing things to make you feel happier. I don't know what you like to do, but you should do things like relaxing, reading, talking to people and spending more time outside. Smiling more often can help relieve stress and make you happier as well. c: Try meeting new people too. It seems as though your current friends are bringing you down, so you can try to talk to them if you like or find more friends who'll listen and care about you (however, try to keep your old friends as well. They are your friends after all, and it's hard being lonely). You've got friends on here too. But please don't think about doing anything harmful to yourself. You might not be thinking like that now, but being depressed can lead people to this and it's really not the answer.  Good luck! ^u^  
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FloraTheWolf
FloraTheWolf posted in Friends:
And you can add me as a friend if you want :D
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FloraTheWolf
FloraTheWolf posted in Friends:
I know what its like to feel depressed. And its hard to get out of it. Try thinking of good things, and if you are feeling lonely and have no friends around then you can talk to me if you want :3 When you start feeling depressed, try doing things you like, going out to a park or somewhere to be alone and just relax. Maybe go on walks once in a while. And even if people don't seem to care about you, I do :) So if you start feeling worse you can chat with me. Try not to think of dangerous things like suicide or cutting yourself or even running away though because it may sometimes seem like it could be the answer but it really isn't it'll make your life worse and more messed up. I hope you feel better soon! :D
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twyla215
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