Vegetarian meals for teens

More and more young people choose to live without meat, poultry and fish - they become vegetarians. But this choice entails a wave of pressure: peer, among which wants to establish itself, and by the parents who are worried about the health of their children. Yes, and on his way vegetarianism is not so simple.

Diversity - the key to a healthy vegetarian diet

Probably the most frequently asked questions that will hear and on adolescent vegetarians relate nutritional balance of their food preferences. Same age in any case can not serve as a constraint - a vegetarian diet is equally useful for all. The key point in the preparation of a vegetarian diet is the variety in which it should be built. What you begin to eat only potato chips and salad, take care of your parents as well as if you ate (a) only hamburgers.

A healthy and varied vegan diet includes fruits, vegetables, lots of greenery, the full range of cereals, nuts, seeds and legumes. Some vegetarians also eat dairy and / or eggs, while vegans do discard them.

The need for a useful element in adolescent vegetarians are exactly the same as the conventional one. At this age, the most rapid growth and the most significant changes in the human body. All this requires a high energy cost. Most often, you will be asked about items such as protein, calcium, vitamin D, iron and vitamin B12.

What about protein?

Adolescent vegetarians in North America, regardless of the selected diets rarely have any problems with obtaining the necessary amount of protein, as long as they are included in your diet enough energy (calories) to promote the growth of the organism. Cow's milk and low-calorie cheese is a good source of protein. Exactly as beans, bread, cereals, nuts, peanut butter, tofu, soy milk. A diet consisting only of fruits, fatty and sugary foods, and alcohol, will contain too low amount of protein.

At the same time, there is no need to make special combinations of foods to completely cover the body's need for protein and amino acids that make up proteins. Quite enough to just eat for a day a mixture of different plant foods rich in protein.