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    Question ID:   2412         Current Version: 1
Question: Are there any healthful choices for vegetarian families?
Category: Health & Beauty > Fitness and Nutrition
Keywords: nutrition, vegetable, food, tip, healthful, choices, family, veggie, vegetarian
Type: other
Rating:(0 ratings)    Views: 390    Discussions: 0   In Watch Lists: 1  

 
    Answer:

Healthful Choices for Vegetarian Families

Does your family eat vegetarian style sometimes -or all the time With smart food choices, your child can get all the nutrients he or she needs. You can do it , without much effort.

Let the Food Guide Pyramid guide your food choices. There's lots of variety for vegetarians! The Meat Group has eggs, dry beans, tofu, soy burgers, nuts, peanut butter, and seeds for protein.

Offer meals with enough calories, or food energy. Vegetarian meals with lots of fiber and not much fat may fill your child up. But they may not supply enough food energy for growing, learning, and playing.

Include foods with iron and calcium. These nutrients need special attention from everyone, including vegetarians. Your child needs enough of both to grow properly.

Find sources of vitamin B12 and zinc -if your family avoids all animal products. Growing kids need both! Use food labels to buy foods with vitamin B12 added: some cereals and some soy products. Whole grains, cooked dry beans, tofu, seeds, and nuts have some zinc.

Vegetarian Meals: Good Taste, Easy-to-Make!

Even in a hurry, you can make a vegetarian meal that's healthful and tastes good.Try these menus!

Menu 1

Canned vegetable soup with

cubed tofu

Whole wheat roll

Apple or banana

Low-fat milk

Menu 2

Toasted cheese sandwich

Cole slaw

Pudding

Orange juice

Menu 3

Spaghetti sauce mixed with

canned red beans, over pasta

Tossed green salad

Cut up fruit

Calcium fortified soy beverage

For Vegetarians

Use Nutrition Facts on food labels to find these foo

Foods with Calcium

  •  Milk*
  •  Yogurt*
  •  Cheese*
  •  Calcium fortified soy beverages are non-dairy choices
  •  Tofu made with calcium sulfate
  •  Juice with added calcium
  •  Breakfast cereal with added calcium
  •  Cooked dry beans
  •  Dark-green leafy vegetables (collard, turnip greens)

    * Choose mostly low-fat and fat-free products.

Foods with Iron

  • Cooked dry beans, peas,  and lentils
  • Whole-grain and enriched breads and cereals
  • Cereal with added iron
  • Spinach

Vitamin C helps the body use iron. Offer iron-rich foods with vitamin C-rich foods: oranges, berries, some juices, tomatoes, broccoli, green pepper.

Consider this:

A vitamin and mineral supplement may be a good idea, especially if your family doesn't eat any animal products. Ask your health care professional first.

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