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According to a 2007 report by the Centers for Disease Control and Prevention, one in 200 American children are raised on a vegetarian diet. Those numbers may rise dramatically in teenagers as they reach an age where they can exert more control over their dietary choices.
Vegetarian diets have recently been fully endorsed by the American Dietary Association (ADA) as a nutritionally adequate and healthy choice that is appropriate for all stages of the life cycle from pregnancy and infancy through adolescence and adulthood. The ADA stresses that a well-planned vegetarian diet can result in higher levels of fiber, magnesium, potassium and antioxidants. The American Heart Association also states that vegetarian diets can result in lower total fat, saturated fat and cholesterol and reduce the likelihood of obesity, diabetes and coronary heart disease.
Many other health organizations agree that the key to providing a healthy vegetarian diet for your family lies in the planning. There are many types of vegetarian diets and, depending on which type you follow, extra care should be taken to ensure that you are getting the proper vitamins and nutrients your family needs.
Children burn plenty of energy and their diets should be monitored to ensure they are getting the proper caloric intake as well as other essential vitamins necessary for their growing bodies. Children absorb zinc less efficiently than adults and require higher intake levels to help essential enzymes catalyze and promote growth and boost immune systems. Zinc is not easily absorbed from plant foods so a vegetarian diet rich in whole grains, nuts and legumes will help. Cheese is also a good source of zinc for lacto-vegetarians.
Vegan diets, which exclude all meat and animal products, will need to replenish the lost calcium provided by dairy products. A vegetarian diet that includes dark green vegetables such as turnip greens and collard greens, as well as kale and broccoli will help boost calcium levels. Enriched juices, soy-based products and fortified cereals also contain plenty of calcium. Young girls, especially, should ensure sufficient calcium levels as they will be at a higher risk for osteoporosis later in life.
Unless you are a follower of lacto-ovo vegetarian diets which include plant, dairy and protein-rich eggs, you will need to find protein from legumes, nuts, lentils, seeds and whole grains.
Vitamin B-12 and Vitamin D are essential for producing red blood cells and preventing anemia as well as bone health. Vitamin supplements used in conjunction with your vegetarian diet can help to ensure your family is getting proper amounts.
Iron can be found in peas, dark leafy green vegetables, lentils, beans and enriched cereals. Vegetarian diets can make absorption of iron more difficult so consuming these sources of iron along with Vitamin C-rich foods such as strawberries, citrus fruits, cabbage, tomatoes and broccoli can help maximize intake levels.
Vegetarian diets can be a healthy and fulfilling alternative lifestyle for you and your family if proper planning and care is taken to ensure adequate nutrition. Many food pyramids are available from health organizations to assist with your planning and help ensure good health for many years to come.
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According to a 2007 report by the Centers for Disease Control and Prevention, one in 200 American children are raised on a vegetarian diet. Those numbers may rise dramatically in teenagers as they reach an age where they can exert more control over their dietary choices.Vegetarian diets have recently been fully endorsed by the American Dietary Association (ADA) as a nutritionally adequate and healthy choice that is appropriate for all stages of the life cycle from pregnancy and infancy through adolescence and adulthood. The ADA stresses that a well-planned vegetarian diet can result in higher levels of fiber, magnesium, potassium and antioxidants. The American Heart Association also states that vegetarian diets can result in lower total fat, saturated fat and cholesterol and reduce the likelihood of obesity, diabetes and coronary heart disease.
Many other health organizations agree that the key to providing a healthy vegetarian diet for your family lies in the planning. There are many types of vegetarian diets and, depending on which type you follow, extra care should be taken to ensure that you are getting the proper vitamins and nutrients your family needs.
Children burn plenty of energy and their diets should be monitored to ensure they are getting the proper caloric intake as well as other essential vitamins necessary for their growing bodies. Children absorb zinc less efficiently than adults and require higher intake levels to help essential enzymes catalyze and promote growth and boost immune systems. Zinc is not easily absorbed from plant foods so a vegetarian diet rich in whole grains, nuts and legumes will help. Cheese is also a good source of zinc for lacto-vegetarians.
Vegan diets, which exclude all meat and animal products, will need to replenish the lost calcium provided by dairy products. A vegetarian diet that includes dark green vegetables such as turnip greens and collard greens, as well as kale and broccoli will help boost calcium levels. Enriched juices, soy-based products and fortified cereals also contain plenty of calcium. Young girls, especially, should ensure sufficient calcium levels as they will be at a higher risk for osteoporosis later in life.
Unless you are a follower of lacto-ovo vegetarian diets which include plant, dairy and protein-rich eggs, you will need to find protein from legumes, nuts, lentils, seeds and whole grains.
Vitamin B-12 and Vitamin D are essential for producing red blood cells and preventing anemia as well as bone health. Vitamin supplements used in conjunction with your vegetarian diet can help to ensure your family is getting proper amounts.
Iron can be found in peas, dark leafy green vegetables, lentils, beans and enriched cereals. Vegetarian diets can make absorption of iron more difficult so consuming these sources of iron along with Vitamin C-rich foods such as strawberries, citrus fruits, cabbage, tomatoes and broccoli can help maximize intake levels.
Vegetarian diets can be a healthy and fulfilling alternative lifestyle for you and your family if proper planning and care is taken to ensure adequate nutrition. Many food pyramids are available from health organizations to assist with your planning and help ensure good health for many years to come.