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Becoming A Teen Vegetarian (pg. 2)

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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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.

Dear Dish-It In The Forums

starfish111
starfish111 posted in Friends:
Hi I'm a 17 year old girl currently a junior in high school. I have Anxiety, Depression, PTSD, SBS, Autism and type 1 diabetes. I don't let these disabilities get in my way. Sometimes my anxiety is not controlled I try to fight. I hope no one discriminates me or judges me. Look past the disabilities and you will see who I really am. I love to do sports. If u want to know more about me shoot me a message.  
reply about 1 hour
starfish111
starfish111 posted in Friends:
Wow sooo sad :(
reply about 1 hour
PerksBeingABookworm
Dear Dish-It:  I recently became friends with an upperclassman guy, Tom*, from my high school. We started hanging out about a month or so ago. To be honest, I thought the relationship was platonic: we've never flirted although we've bantered, I don't use flirty emojis with him and although I spend a lot of time with him, he has always said how much I remind him of my brother (who is the same age as me), and he's never stolen glances at me or given me the impression that he was into me that way. I rationalized that he saw me as a little sister the same way as I viewed him as an older brother, since he constantly made references to my brother and never attempted to flirt nor gave off any of the typical visual signals of attraction. I also don't see myself as someone who'd be attractive or crush-worthy from the perspective of a high school junior, since I'm a freshman in high school and definitely not modelesque, and we pretty much stuck to group outings. So when he asked me out 2 weeks ago, needless to say it came as a surprise. We decided to remain friends, but I'm having trouble establishing boundaries, especially since my sister informed me that one of his friends told her that Tom "wasn't going to give up on me" and that Tom was going to adhere to the "Three Strikes Rule": apparently, he can wait and ask me out 2 more times before giving up on pursuing me.  Dish-It, how do I remain friends with this guy without this becoming awkward? What do I do? Just this past weekend he wanted to s**pe call me and kept s.n.a.p.ch*tting me. I literally feigned accidentally sleeping in yesterday to avoid meeting up with him (he invited my siblings and I to go play tennis at our high school), and I haven't talked to him since Saturday (we do track together so it was kind of unavoidable). I need space, and I want to remain friends, but he's really making me feel uncomfortable.  Thanks, -Perks. P.S.: This is the second junior who has asked me out this year (and the second guy I've rejected). Maybe I'm just really naive and oblivious, but I genuinely don't see myself as attractive to guys...how do I stop accidentally leading them on? Because I'm not trying to, really-I'm not flirty or anything. I have no idea why they like me, I don't think I'm being overly nice and I'm not answering texts right away or anything. This guy didn't get my phone information from me, he got it from another person on our coed sports team and he originally texted me 2 months ago to tell me that he was worried about my brother so I didn't think he was making a move on me. *Names have been changed for privacy reasons. (Also: the chat filter keeps unnecessarily censoring my writing).
reply about 9 hours
Shadeleaf
Shadeleaf posted in Friends:
I'm actually already being made fun of for my interests in Undertale. i kinda don't see how playing DnD can be that bad... it's fine. Thx .
reply 4 days
Shadeleaf
"al######ote: i am in love with a boy ..and planning to marry him ..  [s:p/zwq] [s:p/oaq] [s:p/1koh] [s:p/1jn8] [s:p/1jks] Congrats! just hope he doesn't abandon you like mine terrible attempts at a relationship. You may be even luckier than me :3
reply 4 days