By Abigail Carroll. Vegetarian Lifestyle. At Saturday, May 04th 2019, 22:23:11 PM.
You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs and dairy. Cutting out all of these foods can sometimes be problematic and contribute to vitamin B12 deficiency symptoms like fatigue, weakness and others. For this reason it’s recommended that all vegetarians and vegans who abstain from eating most or all animal foods take vitamin B12 supplements. Some grains, beans and legumes, such as raw soybeans, lentils and Mung beans, may contain trypsin inhibitors and other “anti-nutrients” that can make digestion difficult and hinder nutrient absorption. These inhibitors can block key digestive enzymes, and One of the most common trends I’ve found from working with hundreds of vegans and vegetarians is that they tend to over-consume carbohydrates and sugars. Eating too many carbohydrates can cause Candida and yeast overgrowth, along with weight gain. There are some who have been able to find better balance, but this can take a lot of work and planning. acid found in grains can keep you from absorbing calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.
If your vegetarian preteen or teen would rather make his or her own school lunch or opts to buy lunch, keep in mind that your child's idea of a healthy vegetarian meal may be much different from yours (e.g., French fries and a soda). Talk to your child about the importance of eating right, especially when following a vegetarian diet.Also be wary if your child has self-imposed a very restrictive diet. A teen with an eating disorder may drastically reduce calories or cut out all fat or carbohydrates and call it "vegetarianism" because it has considered socially acceptable and healthy.Even if preteens or teens are approaching vegetarianism in a healthy way, it has still important for them to understand which nutrients might be missing in their diet. To support your child's dietary decision and promote awareness of the kinds of foods your preteen or teen should be eating, consider having the whole family eat a vegetarian meal at least one night a week.
"Appropriately planned" is the operative term. Unless you follow recommended guidelines on nutrition, fat consumption, and weight control, becoming a vegetarian will not necessarily be good for you. A diet of soda, cheese pizza, and candy, after all, is technically "vegetarian." For health, it is important to make sure that you eat a wide variety of fruits, vegetables, and whole grains. It is also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and Canola oil. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you will gain weight. So it is also important to practice portion control, read food labels, and engage in regular physical activity.