freya

I am a new vegetarianism soon to be vegan and just coming into my teenage years do you have any tips for a Healthy diet

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Elizabeth Cooper


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Hi Freya, thank you for your question. You are at an age where you're still going through quite a lot of growth and development so it's really important you are getting enough nutrients to support this. So the main thing is to make sure you are getting a good variety of food - lots of different coloured vegetables, dark green leafy vegetables are particularly good sources of nutrients such as calcium and magnesium; flaxseed, chia seeds and walnuts to ensure you are getting enough anti-inflammatory omega 3; plants proteins such as nuts and seeds, lentils, chickpeas and beans to make sure you have enough protein for such things as hormone balance and growth and repair. Nutrients such as iodine are also important and often missed in a vegan diet so try to have sea vegetables. If you're still currently having dairy then you will get iodine from this source. Also, B12 can be a common deficiency in vegetarians and vegans so I would try to eat nutritional yeast with added B12 and would also probably consider a good multivitamin and mineral supplement. Also try to experiment with different recipes to keep your diet interesting. Good luck, I hope this is helpful.