Teenagers are often associated with a small rebellion because instability and the desire to try new things. Include if suddenly your favorite teenager decide to stop eating meat, you do not need to worry. Planned vegetarian diet as healthy with normal diet. All you need to do is ensure that your child get the intake of the following 5 essential nutrients.
Protein
The majority of identified proteins in meat. In fact, you can get protein from other sources.
Dosage: Men and women aged 9-13 years: 34 grams; old male 14-18 years: 52 grams; women aged 14 years and over: 46 grams.
Source: soy beans, tofu, tempeh and milk.
Vitamin B12
Because vitamin B12 is commonly found in animal products, vegetarians have a higher risk of vitamin B12 deficiency.
Dosage: Men and women aged 9-13 years: 1.8 microgram; of men and women aged 14 years and over: 2.4 micrograms
Source: Yogurt, milk, eggs, and cereals are fortified with various vitamins.
Iron
To maximize iron absorption, consume iron-rich foods along with foods rich in vitamin C. Vitamin C helps the body absorb iron.
Dosage: Men and women aged 9-13 years: 8 mg; old male 14-18 years: 11 mg; women aged 14-18 years: 15 mg.
Source: peas and spinach.
Zinc
Vegetarians need more zinc-rich foods than their peers who ate meat. But, you can increase the availability of zinc with certain cooking techniques, such as peas ddan soaking seeds before eating them.
Dosage: Men and women aged 9-13 years: 8 milligrams; old male 14-18 years: 11 milligrams; women aged 14-18years: 9 milligrams.
Source: cashew fruit, almonds, yogurt and peas.
Calcium
Vegetarians can find the source easily kalisum. But, vegans (who consume no animal products) should increase the intake of calcium supplementation and increased consumption of green vegetables.
Dosage: Men and women aged 9-18 years: 1300 mg