The Nutritional Advantages of a Vegetarian Diet for Kids

Vegetarian kids get plenty of good nutrients.
From "Veggie Life," May 1994
Don?t worry about vegetarian kids getting their nutrients. As with
adults, a meatless diet is considerably healthier.

Protein: More and more health authorities agree that the optimal diet
receives 65 percent of its calories from carbohydrates, 20 percent
from fat and 15 percent from protein. You can get as much as 8
percent protein just from oranges or rice. Whole wheat bread is 16
percent protein, peanuts 18, beans 28 and tofu 34.

Fiber: A diet based on plant food provides about 60 grams of fiber per
day. A meat- and dairy-based diet provides about 10 grams of fiber per
day.

Minerals: All minerals, including calcium, iron, magnesium and zinc,
originate from the ground. They are absorbed through the roots of
plants and stored in plant parts. Greens like broccoli, collards,
kale, celery, romaine lettuce and roots are rich in usable calcium.
In fact, one cup of broccoli contains as much usable calcium as a
6-ounce glass of milk. Iron and magnesium are plentiful in many
grains, beans, nuts and seeds. Zinc can be found in amaranth, whole
wheat flour and wheat germ, almonds, cashews, filberts, raw sesame
and pumpkin seeds, peanuts, and miso (soybean paste).

Vitamins: Plants make 11 of the 13 recognized vitamins: beta carotene
(A), thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid,
pyridoxine (B6), biotin, folic acid, ascorbic acid, E and K. Vitamin
D is synthesized by sunlight acting on cholesterol circulating
through the skin. Vitamin B12 is synthesized by certain bacteria and
a few algae. Neither animals nor plants make B12 , but animals store
it. Only vegans who avoid all animal products are at risk for B12
deficiency. Five micrograms, or one tablespoon of brewer?s yeast will
provide your child?s B12 needs.

By Lara Pizzorno, M.A., L.M.P. and Joe Pizzorno, N.D.
Sent via http://Pets-99.com , http://AnimalForum.ws & http://AnimalBlog.org
.

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