A vegetarian diet - it is safe for children to be vegetarians

Well thought-out vegetarian diet can be very healthy and beneficial for children. Young vegetarians tend to be slightly smaller than the other kids, but still within the normal range for their height. And they tend to catch up with other children in the parameters of the body, the code get older.

If your child on a vegetarian diet, you should consider the following:

Children who receive only breast milk, should have iron supplements after the age of four to six months. (This is not necessary if you add iron-fortified baby cereal in the diet of a child at this age.)

• The addition of vitamin D can be very useful for children aged up to one year. Talk with your doctor about how much and what sources of vitamin D is necessary for your child.
• Infants breastfed vegetarian mothers need vitamin B12 supplements Vitamin B12: saves from anemia If the mother's diet is poor in them.
• Children under the age of two need the extra fats from whole milk for the development of the brain and nerves. Do not give them milk with low-fat or skim milk. If you use soy milk instead of cow, ensure that this whole soy milk and talk to your doctor or dietitian to make sure your baby is getting enough fat.

The food at strict vegetarian diet may contain a lot of fiber. Fiber - it's very good, because it nourishes without adding a lot of calories. But children have small stomachs, and fiber they eat can satisfy them, before they get enough calories. Frequent consumption of meals and snacks - with lots of cereals, legumes and nuts - can help children get the energy and nutrients needed for healthy growth and development.

A vegetarian diet - what to do if your teenager decides to become a vegetarian?

With careful planning, a vegetarian diet can be very healthy for teens. In fact, it can be a great way for them to develop healthy eating habits Healthy eating - do not limit yourself to eating   for life.

If your teen decides to become a vegetarian, and teach him how to plan reception dishes to receive all the nutrients you need every day. Teenagers need calcium and vitamin D. And iron is especially important for teenage girls who have started menstruating. Talk with your doctor about how much of these vitamins and minerals needed by your child. Ask whether your teen to take daily supplements.

You may want to have your son or daughter spoke with a nutritionist to learn how to make a healthy vegetarian diet.

It is important to find out why your child wants to follow a vegetarian diet. Some teens are taking a vegetarian diet as a way to lose weight and still be "vegetarian" can mean the concealment of some eating disorders such as anorexia.

Is a vegetarian diet is safe during pregnancy

Warnings slightly more relevant for pregnant and lactating women who are vegankami. It has been found, in particular, the presence of vitamin B12 deficiency, deteriorating neurological development of infants fed with mother vegetarians. Lack of vitamin D and calcium can also lead to bone demineralization in lactating women.

Also, young children (under 5 years) who are on a vegetarian and vegan diet may suffer from impaired growth. This is because there is a deficiency of vitamin B12, which can also cause anemia and rickets Rickets - all about vitamins . However, a well-planned diet can meet all nutritional needs.

Absorb calcium is also crucial, as vegans and ovovegetariantsy need to protect weak bones and prevent osteoporosis Osteoporosis - he threatens you? .

Vegetarianism and nutrition

A vegetarian diet can be very healthy, but vegetarians - vegans in particular - need to make sure that they are getting enough vitamin B12, calcium and iron.

Academy of Nutrition and Dietetics warns about the risk of a lack of vitamin B12, vegans (vegans). Vitamin B12 occurs naturally only in animal products. Deficiency of vitamin B12 can lead to anemia and blindness. It can also cause muscle weakness, tingling and numbness.

Calcium is another nutrient which may be absent in certain types of vegetarian diets. Ovovegetariantsy who eat eggs but not dairy products, need to find products that compensate for the lack of calcium from the diet. Dark green vegetables are good sources of calcium.

Laktovegetariantsy (those who do not eat eggs) also need to increase intake of vitamin B12 and iron.

Vegan diet, in particular, may lead to an increased risk of a lack of vitamin B12, vitamin B2, calcium, iron and zinc. To counteract the increased risk, vegans must include in the diet of vitamin B12 in the form of supplements or fortified cereals, and vegetarian burgers.

Key nutrients for vegetarians and vegans

Regardless of the type practiced vegetarian diet vegetarians need to focus on getting enough protein, iron, calcium, zinc and vitamin B12. They also need riboflavin, linolenic acid and vitamin D.

Here are some ways to include these substances in the diet:

• Proteins: are tofu, tempeh, veggie burgers, beans, nuts and peanut butter, eggs.
• Iron: eggs, fortified breakfast cereals, soy products, prunes and apricots, nuts, beans, whole grain breads and baked potatoes are rich in iron.
• Calcium, which builds bone, there is an abundance in cheese, yogurt and milk. Ovovegetariantsy and vegans can get it from soy products, legumes, almonds Use almond: Fertility symbol of peace , Sesame calcium fortified orange juice, and dark green leafy vegetables such as Chinese cabbage.
• Zinc, which stimulates the immune system, it is sufficient in soybeans and soy milk, vegetarian "meat", eggs, cheese and yogurt, fortified breakfast cereals, nuts, bread, mushrooms and peas. Wheat germ and pumpkin seeds are also high in zinc.
• Vitamin B12: soy beverages, some breakfast cereals and vegetarian "meat" - all good sources of vitamin B12.
• Riboflavin: almonds, fortified cereals, cow's milk, yogurt, mushrooms and soy milk are rich in riboflavin products.
• Linolenic acid (omega-6): rapeseed oil, linseed oil and linseed Linseed oil - the healing properties of a beautiful flower   contains linolenic acid, along with soybeans, tofu, walnuts and walnut oil.
• Omega-3 fatty acids: fish from cold waters, such as salmon and mackerel, contain large amounts of omega-3 fatty acids. For vegetarians who do not eat fish, a good source of omega-3 are flaxseed, walnuts, soybean and canola oil. Food supplements are also good.

Vegetarianism and Health

Most doctors and nutritionists agree that a low-fat diet high in fruits, vegetables and nuts can be beneficial to health. There is also widespread recognition that the reduction or elimination of red meat from the diet reduces the risk of cardiovascular disease.

The study also found that a diet based on plant can improve the health of people with Type II diabetes. Studies conducted in 2004 and 2005 have shown that people with diabetes, and switched to a vegetarian diet low in fat, less need for medications. They reduced their weight and insulin sensitivity The principles of action of insulin - the science of saving lives   increased, improved glycemic and lipid control.

Does vegetarianism Reduces the risk of cancer

That further reduces the risk of cancer - vegetarianism or veganism, is not very clear. This is mainly due to the diversity of types of vegetarianism. Studies, however, have shown that people who do not eat meat, have a lower risk of developing prostate cancer and duodenal ulcers.

Many studies aimed at studying cancer and vegetarianism, came to the conclusion that a diet rich in fiber, carotenoids (contained in carrots, sweet potatoes and spinach), vitamins, minerals and isoflavones (substances found in soy and legumes), it seems, protect against disease, including cancer. This is entirely consistent with the way of life of people who care about their health.

A British study of eleven thousand vegetarians and people who adhere to a healthy diet Healthy eating - do not limit yourself to eating , Concluded that daily consumption of fruit is associated with a reduction of at least 20% of deaths from cardiovascular disease, cerebrovascular disease, and cancer of the stomach, lung, pancreas, colon and rectum. The researchers, however, did not consider the kind of diet practiced by study participants (whether they ate fish or dairy products, whether consumed alcohol, for example). They also do not set, change, if their diet for a seventeen-year study.

In 1998, the Dutch survey hundred and fifty thousand vegetarians led to the conclusion that the benefits of a vegetarian diet is not only the exclusion of meat from the diet, but also to use more whole grains, fruits and vegetables, legumes and nuts.

The researchers who conducted the study of eleven years in Germany came to a similar conclusion. They examined the relationship between a vegetarian diet and colon cancer among nine thousand vegetarians. The researchers noted fewer deaths from stomach cancer, colon cancer, and even lung among study participants - especially among those who practiced some form of vegetarianism, at least for twenty years. They suggested, however, that other factors such as body weight and the amount of exercise is likely to also affect the mortality rate among vegetarians, which they studied.