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Gavin, Mary L. "Becoming a Vegetarian." //kidshealth.org//. Nemours, Sept. 2009. Web. 31 Mar. 2011. <__ [|http://kidshealth.org/teen/food_fitness/nutrition/vegetarian.html#>.] __

__ Facts: __
 * 1) The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."
 * 2) If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself.
 * 3) Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:
 * iron
 * calcium
 * protein
 * vitamin D
 * vitamin B12
 * zinc
 * 1) If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.
 * 2) Sea vegetables like nori, wakame, and dulse are very high in iron.
 * 3) Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get [|calcium]. Remember that as a teen you're building up your bones for the rest of your life.
 * 4) People need [|vitamin D] to get calcium into our bones. Your body manufactures vitamin D when your skin is exposed to sunlight.
 * 5) B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
 * 6) If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for zinc.
 * 7) Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
 * 8) In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat.
 * 9) . Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
 * 10) Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Some products, such as soy milk and breakfast bars, are fortified with Docosahexaenoic acid (DHA), an omega-3 fatty acid.
 * 11) Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong.
 * 12) It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.