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Teen VegetariansTeen vegetarians are on the rise globally. But the first thought, which comes to parents is, that are they neglecting their health in the process? Don't worry you can always find information on vegetarianism and give your teen a balanced and nutritious diet. Student's Vegetarian Cookbook, Revised: Quick, Easy, Cheap, and Tasty Vegetarian Recipes 
Begin by identifying the motivation or reason for becoming a vegetarian teen Ecology - becoming a vegetarian being the next step in reducing global warming as food produced from animal sources consume higher energy and land mass. Another reason it takes approx ten acres of pastureland to produce a certain quantity of meat protein, while the same for vegetable can be accomplished in an acre of land. Animal Rights - awareness that mass media has created on the treatment of animals or an objection towards killing animals for food. Religion - some religions prohibit the consumption of meat fishes and eggs. Health - Animal foods are high in saturated fat and cholesterol. Their elimination helps in achieving a healthier heart friendly balanced diet. It also aids in weight management. During the teen years the body grows rapidly and has higher nutritional needs. The nutrients that teens tend to be deficient in are usually protein, calcium, vitamin D, iron, zinc and vitamin B12. Proteins - are made up of amino acids or the body's building blocks, which are essential for growth. Good sources of proteins for vegetarians are beans, legumes, nuts, soy foods such as tempeh, tofu, whole grain foods, milk (dairy) and vegetables. Iron - the body has a high need for iron for varied reasons (formation of haemoglobin, enzymes, immune activity etc). Vegetarian foods which are high in iron are dried beans, green leafy vegetables, tofu, spinach, aubergines, cashews, and watermelon. To increase the intake of iron from foods include Vitamin C in the diet. Citrus fruits and juices, tomatoes, and broccoli are a good source for it. Vitamin 12 - can be gained through regular dairy intake as well as for those who are vegans though nutritional yeast, fortified soymilk and fortified cereals. Calcium and vitamin D are essential for bone formation and keeps body overall strong. Bone density is determined in the early ages. Therefore good intake of calcium in your daily diet is essential. Dairy products are the one of the best sources of calcium, other sources being oatmeal, cereals, orange juice, sesame butter, green leafy vegetables including collard greens, mustard greens, kale and calcium-fortified soymilk. Zinc - is important for the smooth bodily functioning. Over hundred specific enzymes require zinc for their catalytic functioning. Zinc assists in regulating the immune system and is very important in brain function etc. Food sources those are rich in it, nuts, legumes and whole grain cereals. The Conscious Cook: Delicious Meatless Recipes That Will Change the Way You Eat 
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