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Mangels, Reed. "Vegetarian Nutrition for Teens." //vrg.org//. The Vegetarian Resource Group, 14 May 2003. Web. 31 Mar. 2011. <__ [|http://www.vrg.org/nutrition/teennutrition.htm>.] __  __ Facts: __
 * 1)  A vegetarian diet can be enjoyed by people of all ages.
 * 2) The key to a healthy vegetarian diet is variety.
 * 3) A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs.
 * 4) The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The nutrients you will probably be asked about the most are protein, calcium, iron, and vitamin B12.
 * 5) North American vegetarian teens eating varied diets rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth.
 * 6) It is not necessary to plan combinations of foods to obtain enough protein or amino acids (components of protein). A mixture of plant proteins eaten throughout the day will provide enough essential amino acids.
 * 7) Especially during adolescence, calcium is used to build bones. Bone density is determined in adolescence and young adulthood; so it is important to include three or more good sources of calcium in your diet every day.
 * 8) Cow's milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, and calcium-fortified soy milk and orange juice.
 * 9) Iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork.
 * 10) To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices (for example, orange juice), tomatoes, and broccoli are all good sources of vitamin C.
 * 11) Foods which are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans.
 * 12) Vitamin B12 is a vitamin which only vegans (vegetarians eating no dairy, eggs, meat, fish, and birds) need to add to their diet. Some cereals and fortified soy milks have vitamin B12 (check the label). Red Star T-6635 nutritional yeast flakes (Vegetarian Support Formula) also supply vitamin B12.
 * 13) Vegetarianism represents a positive move toward a cleaner and more compassionate world, a reduction in global hunger, and improved personal health.
 * 14) If you are concerned about the environment, consider meat production's negative impact on tropical rain forests, soil stability, and air and water quality.
 * 15) If you are concerned about your own health, consider that vegetarians are generally at lower risk than non-vegetarians for heart disease, high blood pressure, some forms of cancer and obesity.