Vegetarian Nutrition must-knows?
I'm a teen who has just recently decided to become a vegetarian. My parents think I'm doing it because they think i want to loose weight. Which isn't true because I'm doing it for the animals good. Since I'm taking all meat out of my diet and leaving in eggs and dairy, what foods should i eat on a normal basis or what vitamins should i be sure to get to continue to grow and live healthly?
asked 2 years ago
6 answers
The key things that you will be lacking is iron. Iron intake is especially important for women & teen age girls as your menstrual cycle will deplete your iron stores. Eat lots of green veges, especially the dark ones, nuts, lentils, chickpeas & tofu. It may pay for you to get you iron levels checked next time you see a GP - a supplement may be necessary. Whole grain foods are also a good source of iron. As you are still including eggs in your diet, this should help keep up your protein intake. (Tofu is also a great source of protein.) Including some vitamin C, such as a glass of oj with your meal will also increase your iron absorption. (Having caffeine will make it harder for your body to absorb iron.) Providing you eat a well planned & balanced diet, being a vegetarian can be a healthy life choice.
added 2 years ago
fruits and vegetables aren't enough, unless you eat a whole bunch of them everyday. You need supplements.
--
igf growth factor & curcumin
added 8 months ago
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You get B12 from eggs and dairy, so that's not a big problem. Just make sure you eat when you're hungry (sounds obvious - but it's not always), since you'll likely be eating more low-calorie foods as a vegetarian. It's probably easiest for you if you eat dairy or eggs daily so you get protein, B12 and a ton of other vitamins/minerals. Eat plenty of bright-coloured veg and fruit and whole grains, a little bit of good fat like canola or olive oil, and you'll be fine. You don't need supplements, vitamins, or any other foods on a regular basis. Ovo-lacto vegetarianism is quite easy to keep up. If you're very interested in veggie nutrition, this site has a thorough and clear overview... http://www.vrg.org/nutshell/nutshell.htm
added 2 years ago
linda
100 points