Vegetarian Nutrition for Teenagers

by Reed Mangels, Ph.D., R.D.

More and more teenagers are choosing not to eat meat, poultry or fish. They are becoming vegetarians. Teenage vegetarians are often faced with pressures -- pressures from parents concerned about their health, and pressures from within to continue on the path they have chosen.

Variety is the Key to a Healthy Vegetarian Diet

Probably the most frequent questions for teenage vegetarians are about the nutritional adequacy of their food choices. A vegetarian diet can be enjoyed by people of all ages. The key to a healthy vegetarian diet is variety. Just as your parents should be concerned if you only eat hamburgers, they should also worry if you only eat potato chips and salad. A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs.

Teenage vegetarians have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The nutrients you will probably be asked about the most are protein, calcium, iron, and vitamin B12.

The Canadian Journal of Dietetic Practice and Research Highlights

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The number of people who are adopting a vegetarian diet is on the increase - in Canada it is estimated that about 4% of the adult population chooses a vegetarian eating style. According to a joint position of Dietitians of Canada and the American Dietetic Association published in the June issue of the Canadian Journal of Dietetic Practice and Research (2003;64(2):62-81), appropriate planned vegetarian diets are healthful and nutritionally adequate for people of all stages of the lifecycle. A vegetarian diet also provides health benefits in the prevention and treatment of certain diseases. Registered Dietitian and DC member Vesanto Melina co-authored this position along with American colleagues.
The DC / ADA position details the most current science regarding key nutrients and how to obtain them through a vegetarian diet. Numerous health benefits are also cited - lower levels of saturated fat, cholesterol, and animal protein and higher levels of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E.
Vegetarians have been reported to have healthier body weight than non-vegetarians, as well as lower rates of death from heart disease, lower blood cholesterol levels and lower rates of high blood pressure, type 2 diabetes and prostate and colon cancer.
To take the guess-work out of vegetarian meal planning, ensuring that food choices are well-balanced, the authors of the position paper have also devised a Food Guide for North American Vegetarians. The new Guide uses the familiar framework of Canada's Food Guide to Healthy Eating and the US Food Guide Pyramid in making recommendations for numbers and kinds of food choices that would fit a completely plant-based or a lacto-ovo vegetarian eating style. The Guide is also described in the June issue of the Canadian Journal of Dietetic Practice and Research (2003;64(2): 82-86.
For more information on this article, or to interview the lead author, contact the DC Central Information Office at (416) 596-0857 or email us at media@dietitians.ca

Source: Dietitians of Canada

Alguns Benefícios de uma Dieta Vegetariana

● Baixa a pressão sangüínea.

● Baixa os níveis de colesterol.

● Reduz a diabetes tipo 2.

● Previne as condições para derrame.

● Reverte a aterosclerose.

● Reduz o risco de doença cardíaca em 50%.

● Reduz o risco de cirurgia no coração em 80%.

● Previne muitas formas de câncer.

● Sistema imunológico mais forte.

● Aumenta a expectativa de vida em até 15 anos.

● QI mais elevado.

● Conserva até 70% da água limpa.

● Poupa mais de 70% da floresta amazônica de desmatamentos para pastos dos animais.

● Uma solução para a fome mundial:

○ Libera até 3.433 milhões de hectares de terra anualmente.

○ Libera até 760 milhões de toneladas de grãos todo ano (metade do fornecimento de grãos do mundo).

● Consome ⅔ menos combustíveis fósseis do que os usados para produzir carne.

● Reduz a poluição de dejetos de animais não tratados.

● Mantém o ar mais limpo.

● Poupa 4,5 toneladas de emissões por lar americano por ano.

● Detém 80% do aquecimento global.

E Mais…

fonte: http://www.suprememastertv.com/pt/Be-Veg/index.php#top1