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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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Comments

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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Dear Dish-It in the forums

xXlove-bugXx
xXlove-bugXx posted in Style:
Ive noticed everyone is trying to be "country" or "redneck" all of sudden. I just dont get it i mean im dating a redneck but the difference is hes a real redneck, hes lived in the country and knows how to ride a horse and fish. But alot of people nowadays are trying to say their country or redneck because they listen to bands like "Florida Georgia line" and i just dont understand it, its not a fashion statement its a lifestyle. What are your opinions on it?
reply 8 minutes
Fluffydragonpuppy
My parents are about an 8. I put a lot of care and effort into my schoolwork, so they'd only take away my privileges (phone, internet, DS) if I wasn't trying. But, I give it my all, and behave in general, so they're pretty easy. However, I knew this girl in home and careers class last year who got her phone taken away because her grade point average was 3.4 instead of 3.66.
reply about 2 hours
penguinlover10
penguinlover10 posted in Friends:
I have a friend but i feel like she spends more time with another one of my other friends. I think she wants a best friend. Is she really by best friend i mean i have a better BFF anyway.
reply about 3 hours
penguinlover10
Try to see if you can meet them in person again and ask William if he had fun in New York. I'm sure he doesn't hate you, he probably ust didn't have the thie to reply.
reply about 5 hours
sambunny02
sambunny02 posted in Friends:
No problem I'm glad to do it and the advice was great.
reply about 9 hours

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