Information for Preteens: About Vegetarians
There are many reasons why kids decide to become vegetarians. It could be religious or family values, animal rights involvements or concerns, or attempts to change to a different type of diet.
Types of Vegetarians
There are three types of vegetarians:
- Vegans do not eat any animal products: meat, fish, milk, eggs, dairy.
- Lactovegetarians do not eat meat, poultry, fish, and eggs; but they do eat milk products.
- Lacto-ovovegetarians do not eat fish, poultry, or meat; but do eat milk, milk products, and eggs. This is the most common type of vegetarian in America.
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Vegetarian Diet Overview
A vegetarian diet isn't automatically healthier than one that includes meat or animal products. In order to have a healthy vegetarian diet, you still need to eat lots of veggies, fruit, and grains. You also have to remember to get enough of the following nutrients that you would be getting from meat:
- Protein: Protein is necessary to form new red blood cells, and a lack of protein can cause anemia – which can cause you to be tired and lack energy. Protein is found in foods such as beans, spinach, beet greens, and prunes
- Calcium: Calcium is necessary for strong bones and teeth. Milk products are high in calcium. If you are a vegan, you can get calcium from broccoli, tofu, and beans. More information on calcium is available the CDC Nutrition for Everyone Web site: Calcium and Bone Health.
- Vitamin B-12: A lack of B-12 can cause anemia, poor memory, and/or weak muscles. It is found in milk products and eggs. If you do not eat dairy products, you can find B-12 in fortified cereals.
- Vitamin D: Vitamin D is essential in the body's use of calcium. You can get Vitamin D from milk and sunlight exposure – which stimulates the body to produce Vitamin D.
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