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Veg Out! What You Need To Know About Vegetarianism
Vegetarianism is no passing fad. According to the Vegetarian Resource Group, the number of vegetarians is on the rise. In fact, the organization estimates that one million school-age kids have adopted a meat-free diet! But before you trade in your turkey for tofu, make sure you’ve got all the information you need to go veggie the healthy way. We talked to Sondra Kronberg, a registered dietician who has some helpful tips about veggie nutrition.

Make an Informed Decision
There are plenty of good reasons to choose vegetarianism. Some animal lovers feel that it’s one of the best ways to show respect for other living creatures. According to Sondra, vegetarianism can also reduce the risk of heart disease and even some forms of cancer. If you’ve given it some thought and you believe that vegetarianism is for you, do your research. The more you know, the better prepared you will be to talk to your family and friends about your decision. Know any vegetarians? Ask them for tips. You can also consult a dietician for help with an appropriate meal plan. Whether you want to save our furry friends, your own health or a little of both, vegetarianism can be a rewarding option.

Have Some Spinach With Those Fries
Because girls are often on the run, they tend to eat in fast food restaurants, which offer meals that are high in carbohydrates and fat but are poor vegetarian sources of protein, says Sondra. That chocolate shake might be quick, but it’s not exactly rich in vitamins. When you cut out the meat, you’re also cutting out nutrients. Those nutrients are available from vegetarian sources, but you probably won’t find them at the drive-thru. Your busy lifestyle demands convenience, so stock up on some smart alternatives. Health food stores and even some grocery chains offer veggie-friendly frozen and prepared foods. Sondra stresses the importance of a diet with variety. “Young people tend to eat the same foods over and over again, which limits the amount of nutrients they are getting,” she warns. Vegetarians can benefit from being a little more adventurous with their food choices. If you’ve never heard of seitan or tempeh, it’s time to break out the dictionary and heat up the frying pan!

Your Veggie Checklist
Vegetarian girls need to pay special attention to three nutrients: calcium, iron and protein. Here’s why you need these nutrients and where you can find them.

Calcium
Why You Need It: For growing girls, calcium is especially important. It helps to build strong bones and prevent future development of osteoporosis.
Where You Get It: Milk and other dairy products; dark green, leafy vegetables; fortified soy milk and tofu; fortified OJ

Iron
Why You Need It: Iron helps to carry oxygen from the lungs to our bodies.
Where You Get It: Raisins; watermelon; spinach; broccoli; blackeyed peas; pinto beans and chick peas; black strap molasses. Increasing the amount of vitamin C foods you eat with iron-rich foods will help your body to absorb the iron.

Protein
Why You Need It: Protein aids in growth, strength and repair. You need protein for pretty much every reaction that occurs in your body!
Where You Get It: Milk and dairy products; nuts; beans; soy milk; tofu; and to a lesser degree cereals and breads.

Get cooking! Check out some yummy vegetarian recipes…

Dig Deeper
Vegetarian Resource Group
VegSource.com