Saturday, January 12, 2013

Vegetarian meals for teens

Вегетарианское питание для подростковMore and more young people choose to live without meat, poultry and fish - they become vegetarians. But this choice entails a wave of pressure: peer, among which wants to establish itself, and by the parents who are worried about the health of their children. Yes, and on his way vegetarianism is not so simple.

Diversity - the key to a healthy vegetarian diet

Probably the most frequently asked questions that will hear and on adolescent vegetarians relate nutritional balance of their food preferences. Same age in any case can not serve as a constraint - a vegetarian diet is equally useful for all. The key point in the preparation of a vegetarian diet is the variety in which it should be built. What you begin to eat only potato chips and salad, take care of your parents as well as if you ate (a) only hamburgers.

A healthy and varied vegan diet includes fruits, vegetables, lots of greenery, the full range of cereals, nuts, seeds and legumes. Some vegetarians also eat dairy and / or eggs, while vegans do discard them.

The need for a useful element in adolescent vegetarians are exactly the same as the conventional one. At this age, the most rapid growth and the most significant changes in the human body. All this requires a high energy cost. Most often, you will be asked about items such as protein, calcium, vitamin D, iron and vitamin B12.

What about protein?

Adolescent vegetarians in North America, regardless of the selected diets rarely have any problems with obtaining the necessary amount of protein, as long as they are included in your diet enough energy (calories) to promote the growth of the organism. Cow's milk and low-calorie cheese is a good source of protein. Exactly as beans, bread, cereals, nuts, peanut butter, tofu, soy milk. A diet consisting only of fruits, fatty and sugary foods, and alcohol, will contain too low amount of protein.

At the same time, there is no need to make special combinations of foods to completely cover the body's need for protein and amino acids that make up proteins. Quite enough to just eat for a day a mixture of different plant foods rich in protein.

No less important elements of a teenage vegetarian food

Vitamin D and calcium are essential for bone growth. Their final formation occurs just during adolescence and early youth. It is therefore important to include calcium-rich foods in your daily diet. Calcium contain not only dairy products, but also with the addition of tofu calcium sulfate (read part of the label), tahini (sesame paste), leafy vegetables (greens, mustard greens, kale), and soy milk fortified with calcium, and orange juice (consisting of these products also contain vitamin D).

Adolescent needs for iron no less high. Adhering to a vegetarian diet, you can easily obtain the required quantity of iron, avoiding a too oily and oversaturated with cholesterol foods like beef or pork. To improve iron absorption in the body, just include in your diet foods rich in vitamin C: citrus fruits and juices (eg, orange), tomatoes, broccoli. Iron also include tofu, spinach, green beans (black-eyed peas), chickpeas, beans, pinot, potatoes, nuts, watermelon.

In vitamin B12 need only vegans (vegetarians who refuse to eggs, dairy products, meat, fish and poultry). Some breakfast cereals and fortified soy milk include in its membership vitamin B12 (read part of the label).

Vegetarianism - is the way that are beneficial to your health, the planet and animals!

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