Gautam the Ambrosia Man Diwakar Chitrakatha 032

Author(s): Nityanandsuri, Chidanandmuni, Shreechand Surana
Publisher: Mahavir Seva Trust Mumbai

Page 44

calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, tahini (sesame butter) and green leafy vegetables including collard greens, mustard greens and kale.
Iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet iron needs while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices (for example, orange juice), tomatoes and broccoli. are all good sources of vitamin C. Foods which are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas and pinto beans.
Vitamin B12 is a vitamin which only vegans (vegetarians eating no dairy, eggs, meat, fish and birds) need to add to their diet. Some cereals such as Nutri-Grain have vitamin B12 (check the label). Red Star T6635 nutritional yeast flakes also supplies vitamin B12.
(HEALTHY STEPS TO YOUR IDEAL WEIGHT)
Many teenagers are concerned about lossing or gaining weight. To lose weight, look at your diet. If you are eating a lot of sweets or fatty foods, replace them with fruits, vegetables, grains and legumes. If your diet already seems healthy, try to get more exercise — walking, running or swimming daily, for example.
If you are trying to gain weight, you will need to eat more food. Perhaps eating more often or eating food somewhat higher in calories and lower in bulk will help. Try to eat three or more times a day whether you are trying to gain or lose weight. It is hard to get all of the nutritious foods you need if you eat only one meal a day.
If you feel that you cannot control your eating behavior or if you are losing a great deal of weight, you should talk with your health care provider.
A VEGETARIAN DIET BENEFITS YOUR HEALTH,
THE ENVIRONMENT AND ANIMALS TOO !
Vegetarianism represents a positive move toward a cleaner and more compassionate world, a reduction in global hunger and improved personal health. If you are concerned about the environment, consider meat production's negative impact on tropical rain forests, soil stability and air and water quality. If you are concerned about animal rights, think about the billions of chickens and other animals slaughtered for food each year in the United States and the conditions in which animals killed for food are raised. If you are concerned about your own health, consider that vegetarians are generally at lower risk than non-vegetarians for heart disease, high blood pressure, some forms of cancer and obesity.
Jai Jinendra Pramoda Chitrabhanu