What should be included in the diet of teenagers who have decided to become vegetarians – Ministry of Health
[ad_1]
The transition to vegetarianism in adolescence is a process that requires attention and supervision from adults, since the young body is still developing. What should be paid attention to in the case of such nutritional features, the Ministry of Health says. The Ministry of Health notes that a well-planned vegetarian diet can fully meet the energy and nutrient needs of adolescents. When planning the diet, it is necessary to take into account the peculiarities of the current diet with a detailed study of the list of foods and drinks consumed by the teenager and their regular inclusion in the daily menu. Photo: undrey/Depositphotos According to the recommendations of the Ministry of Health, it is worth paying attention to the caloric content and amount of protein in the diet, because the energy needs of teenagers differ depending on gender, age and stage of puberty. Oleg Shvets, president of the Association of Dietitians of Ukraine, told what teenagers who have decided to switch to vegetarianism should pay attention to. Calorie content per day For 14-year-olds: boys should consume 2400 kcal; 2300 kcal – for girls. After 15 years: young men need 2700 kcal; for girls – 2400 kcal. Protein: Depending on gender, the need for protein ranges from 0.8 g/kg of body weight to 1.0 g/kg. The main source of protein is: legumes; nuts; whole grain products; seed. Omega-3 It belongs to polyunsaturated fatty acids. The Ministry of Health notes that the desired proportion of these fats in the daily caloric intake of a teenager should be approximately 35%. Vegetarians are advised to consume: vegetable Omega-3 – walnuts, flax and chia seeds, oils containing them; omega-6 is found in sunflower and corn oil. It is recommended to consume protein, calcium, zinc, magnesium, vitamin B6 and biotin in moderation at the same time. Until the age of 13, the Ministry of Health recommends consuming 12 mg of iron per day, regardless of the teenager’s gender. At the age of 14-18, boys should also consume 12 mg, while girls should consume 18 milligrams. The consequences of iron deficiency in the body can be growth retardation, behavioral problems, impaired motor and cognitive (information perception) functions, and impaired immune system. Sources of iron: legumes; green leafy vegetables; dried fruits Adolescents aged 11-13 are recommended by the Ministry of Health to use Zinc: for boys – 15 mg; girls – 12 mg; At 14-17 years old: for young men – 15 mg; young women – 13 mg. Calcium: At the age of 11-17 years, for both sexes, the Ministry of Health recommends consuming 1200 mg per day. Calcium is found in leafy vegetables, legumes, nuts, and broccoli. Vitamin D If a vegetarian diet does not contain eggs and marine fish, it can lead to a decrease in the level of vitamin D in the body in the cold season. We remind you that it helps the body absorb calcium and phosphates that enter the body with food. And these minerals are important for the growth and development of bones, teeth, the nervous system, strengthening the immune system and preventing rickets in babies – which causes the bones to weaken and deform. Vitamin B12: It is also important for adolescent health. Its daily norm is 2 μg/d for both girls and teenagers. Vitamin B12 deficiency can cause various problems: psychiatric; neurological disorders; impaired concentration, other mental disorders; psychosis, impaired sensitivity and motor functions. It is found only in animal food products, ie meat, offal, fish, eggs and dairy products. The complete exclusion of these products necessitates the consumption of cereal and vegetable dairy products or dietary supplements. For adolescents of both sexes, the Ministry of Health recommends consuming 25-20 g of vegetable dietary fiber per day. We will remind you that the transition to vegetarianism became popular all over the world, many famous stars also gave up meat and dairy products. Read also: Plant-based diet and obesity: how veganism helps prevent excess weight
[ad_2]
Original Source Link
