Gautam the Ambrosia Man Diwakar Chitrakatha 032

SR No.: 006632
Original Sutra Author: N/A
Author: Nityanandsuri, Chidanandmuni, Shreechand Surana
Publisher: Mahavir Seva Trust Mumbai
Total Pages: 46
Language: English
Classification: Book_English, Children Story, & Literature
File Size: 9 MB

Page 43

VEGETARIAN NUTRITION GUIDE FOR TEENAGERS
By Reed Mangels, Ph.D., R.D. Dear friends,
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 peers to conform, 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 and 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 which 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 which you will probably be asked about the most are protein, calcium, iron and vitamin B12.
( WHAT ABOUT PROTEIN ?) North American vegetarian teens eating varied diets rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth. Beans, breads, cereals, nuts, peanut butter, tofu, soy milk or cow's milk and low-fat cheese are some foods which are especially good sources of protein. Only fruits, fats, sugars and alcohol do not provide much protein; so a diet based only on these foods would have a good chance of being too low in protein.
It is not necessary to plan combinations of foods to obtain enough protein or amino acids (components of protein). A mixture of plant proteins eaten throughout the day will provide enough essential amino acids.
(OTHER IMPORTANT NUTRIENTS FOR VEGETARIAN TEENS)
Especially during adolescence, calcium is needed to build bones. Bone density is determined in adolescence and young adulthood; so it is important to include three or more good sources of calcium in your diet every day. Cow's milk and dairy products do contain
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