| For some, it's a fad or a passing whim. For | | | | also help boost your vitamin D. |
| others, a religious tradition. And still others are | | | | 3. be sure to get enough calcium by eating some |
| doing it for their health. But no matter what the | | | | calcium-rich foods such as tofu, broccoli, seeds, |
| reason, maintaining a vegetarian diet can be risky | | | | nuts, bok choy, legumes and calcium-enriched |
| if you're not careful. The more you restrict your | | | | grain products. |
| diet, the harder it is for you to get all the | | | | 4. Be sure your body's immune system is up to |
| nutrients that your body needs to function at its | | | | par by getting enough zinc in your diet especially |
| best. So, being a vegetarian is just not as simple | | | | in children's diet. Some foods that contain zinc are |
| as leaving out the beef in your lasagna. | | | | legumes, nuts, tofu, and whole-wheat bread. |
| Vegans have the greatest risk of suffering from | | | | 5. If you feel fatigued or a little run down, you |
| a vitamin B12 deficiency. This can result in serious | | | | could be suffering from anemia - not enough iron |
| mental problems and even irreversible nerve | | | | is getting into your bloodstream. Try some |
| damage. | | | | iron-rich foods such as legumes, tofu, leafy |
| The need for vitamin B12 goes up during | | | | vegetables, dried fruits, and iron-fortified cereals |
| pregnancy, breastfeeding and growth spurts, so | | | | and breads. |
| the risk of deficiency increases during those life | | | | 6. Look for "substitute meats" to spice up your |
| stages. | | | | diet. These "meats" are usually made from soy |
| To help avoid or to remedy these nutrient | | | | products, and you can get them as hot dogs, |
| deficiencies and to assure the healthiest | | | | ground beef and even bacon. An extra bonus: |
| vegetarian diet possible, follow these simple | | | | many of the substitute meats are fortified with |
| dietary guidelines: | | | | vitamin B12. |
| 1. Take daily vitamin supplements that contain | | | | 7. To get the greatest benefits from your |
| calcium, riboflavin, iron, vitamin D and vitamin B12, | | | | vegetarian diet, stay away from less-nutritious |
| because these nutrients are hard to get from | | | | foods, such as sweets and fatty or fried foods. |
| plant sources. Infants, children and pregnant | | | | 8. If you eat dairy products, choose the low-fat |
| women need extra careful about getting the | | | | varieties. |
| proper amounts of these nutrients each day. | | | | Now these are effective measures to prevent |
| 2. For vitamin B12, try using vitamin-B12-fortified | | | | dietary deficiency on a vegetarian diet. Follow |
| margarines to your diet. Sunlight is also a good | | | | them properly and you will forever maintain your |
| source of vitamin D, so spend sometime out in | | | | vegan life without any problems. |
| the sunlight each day. Vitamin supplements can | | | | |