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Vegetarian diet: How to get the best nutrition - Mayo ClinicA well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. Children's health is focused on the well-being of children from conception through adolescence. A type 2 diabetes diet or a type 2 diabetic diet is important for blood sugar (glucose) control in people with diabetes to prevent complications of diabetes.
Sign up to stay informed with the latest weight loss and healthy living-related updates on MedicineNet delivered to your inbox FREE! My whole view of what constitutes a healthy diet turned upside-down three years ago when Dr.
CalciumMilk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat byproduct gelatin. Fat, Calories, and FiberIn addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Oz's surprise when he learned that fish and olive oil weren't the super health foods he thought they were! Even where meat is more plentiful, it's still used in moderation, often providing a side note to a meal rather than taking center stage.In countries like the United States where meat is not as expensive, though, people often choose to be vegetarians for reasons other than cost.

Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Parental preferences, religious or other beliefs, and health issues are among the most common reasons for choosing to be a vegetarian.
That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.Some vegetarians (especially vegans) may not get enough omega-3 fatty acids.
And lots of people have more than one reason for choosing vegetarianism.Vegetarian and Semi-Vegetarian DietsDifferent people follow different forms of vegetarianism. Some products, such as soy milk and breakfast bars, are fortified with docosahexaenoic acid (DHA), an omega-3 fatty acid.High-fiber diets tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong.
It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.Getting Some GuidanceIf you're thinking about becoming a vegetarian, consider making an appointment to talk with a registered dietitian who can go over lists of foods that would give you the nutrients you need. Vegans can try fortified soy milk and fortified breakfast cereals.Some people may need a supplement that includes vitamin D, especially during the winter months. Even fast-food places sometimes have vegetarian choices, such as bean tacos and burritos, veggie burgers, and soy cheese pizza.Vegetarians can opt for pasta, along with plenty of vegetables, grains, and fruits.
Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants.Following a macrobiotic or vegan diet could lead to nutritional deficiencies in some people.

Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. You may also find that the veggie burgers, hot dogs, and chicken substitutes available in your local grocery store taste very much like the real thing. Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium.
Try the ground meat substitute as a stand-in for beef in foods like tacos and spaghetti sauce.Regardless of whether you choose a vegetarian way of life, it's always a healthy idea to eat a wide variety of foods and try out new foods when you can. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian.
It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.ZincIf you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.

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