My teen-age daughter wants to become a vegetarian. Any suggestions?
Here are some nutrition considerations for anyone who wants to become a vegetarian. Make sure you are getting enough protein. Active Teens need approximately 0.9 grams of protein per pound of body weight. Beans, peas, lentils, nuts, soy, provide protein. Fish, dairy and eggs also provide protein. Read the food labels to get the exact amount of protein per serving. If no meat is consumed, Vitamin B12 is very important. Choose fortified cereals, soy and other nondairy milks, and fortified veggie meats. Milk, eggs and yogurt contain some B12. Don’t overlook Vitamin D. Vitamin D can be obtained from sunlight exposure, fortified foods and supplements. Calcium, iron and zinc are the three minerals that may be inadequate in a vegetarian diet. Choose calcium-fortified orange juice, soy, rice, almond milks, and fortified breakfast cereals. For iron needs, choose legumes, green leafy vegetables & iron fortified cereals. Eating a vitamin C-rich food at same meal increases iron absorption as well as cooked in a cast iron cookware. Veggie burgers, dates, almonds and cheese contain some zinc. A multivitamin may be helpful if good food choices are marginal.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
