Vegetarians for Adolescences

Being a Teen Vegetarian!Teens are at a stage where they are faced with pressures; they are the fastest growing segment of our population trying vegetarian diet patterns. They choose to become vegetarians could be from: - Animal rights concerns - Religious or cultural beliefs - Diet and health concerns - Family decision - Pressures from parents concerned about their health - Food likes and dislikes

Important Nutrients for Teens MUST be aware of: ProteinCalcium and Vitamin DIron ZincOmega 3Fats Vitamin B12

Vegetarians for Adolescences

The Road to Vegetaria!

This is what a cow looks like.

The 3 Different Types of Vegetarians1. Vegans do not eat any animal products, including dairy products.2. Vegetarians do not eat meat, poultry, fish, and eggs, but their diets include milk products.3. Lacto-Ovo- Vegetarians do not eat fish, poultry, or meat, but do eat eggs and milk products.

Variety is the key to a healthy vegetarian diet!

Making sure you get enough protein? Some food that provides good source of proteins is: - Nuts - Low fat cheese- Beans- Breads - Cereals- Soymilk *Keep in mind* fruits, fats, sugars and alcohol do not provide a lot of protein.

 A variety of foods from each of the food groups.  At least the minimum number of servings from each of the food groups.  8 or more servings from the Calcium-rich food group.  2 servings of foods that supply omega-3 fats. Look for sources of foods rich in omega-3 fats in protein-rich foods  2 to 4 servings of vitamin B-12 rich foods.  Alcohol and sweets should be eaten less

Checklist for healthy eating:

Make sure to aim to have the number of Food Guide servings recommended by Canada's food guide. Teens to learn how to subsitute and adjust to ensure adequate nutrient intake.ex. choosing tofu, lentils and beans as meat alternatives.

http://content.time.com/time/health/article/0,8599,1889742,00.html

Some Health Benefits:- decreased risk of heart disease and some types of cancer- lower blood pressure-lower chance of adult onset diabetes

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