Teen nutrition?

[Tigerlily]

What are some things a teenager should pay special attention to?

Specifically a teenager who is on birth control pills for hormonal reasons and has a family history of diabetes, heart attacks, and general unhealthiness?

Maybe I should add, how much should I be eating of these healthy foods per day?

[tasha]

This is some info I saved for my own use off of a vegan health and nutrition site for teens (ok, I'm not a teen, but I figured the same would apply for me!)

2-3 servings per day Protein and Iron

125-250 ml cooked beans, peas or lentils
30 - 60 ml nuts or seeds
50 - 100 g soy (ex: tofu veggie burger / dog)


3 - 4 servings per day Calcium

250 ml calcium and vitamin D fortified soy beverage
150 g calcium-fortified tofu
250 ml calcium-fortified rice beverage
250 ml calcium-fortified orange juice
750 ml cooked beans
750 ml cooked dark green leafy vegetables
175 ml almonds

Vegetables, grain & Fruit
5 - 10 servings per day

125 ml fresh, cooked, frozen or canned vegetables or fruit
125 ml fruit or vegetables juice
1 medium sized fruit or vegetable
250 ml salad
50 ml dried fruit
1 slice bread
½ bagel, pita, bun, tortilla
30 g cold cereal
125 ml pasta, rice, barley
175 ml oatmeal

And, of course, a B12 supplement of some sort.

[tasha]

oh, and here are some examples for a healthy day as a vegan teen I found:

For breakfast

Peanut butter and banana on a bagel
Cooked oatmeal and fruit
Soy milk or juice

For lunch

Salsa & veggies wrapped in a soft tortilla
vegetable soup, crackers & fruit
Hummus, pita and raw vegetables

For supper

Baked beans with a salad and bread
Vegan chili or pizza with veggies with a salad.
Bean burritos with salad
soy milk

For snacks

Trail mix, nuts, dried fruit
Popcorn or pretzels
Crackers and peanut butter

Don't forget about water

[ConsciousCuisine]

What are some things a teenager should pay special attention to?

Specifically a teenager who is on birth control pills for hormonal reasons and has a family history of diabetes, heart attacks, and general unhealthiness?

Maybe I should add, how much should I be eating of these healthy foods per day?

How tall are you? How much do you weigh? What physical activivty are you engaged in? How long have you been on BC? Do you have ovarian cysts, PCD, endometriosis or another issue?

[Korn]

Specifically a teenager who is on birth control pills for hormonal reasons and has a family history of diabetes, heart attacks, and general unhealthiness?

Take B12 supplements....

[Tigerlily]

How tall are you? How much do you weigh? What physical activivty are you engaged in? How long have you been on BC? Do you have ovarian cysts, PCD, endometriosis or another issue?

I'm about 5'2 or 5'3.

I weigh 139lbs which is quite the feat considering this time last year I was 186lbs! And I'm also built quite curvy.

I am a walker, mostly. I might start biking and I also want to do aerobics in the winter.

I've been on BC for a year, with 2 breaks (one month each). Both times my symptoms came back, quite rapidly, so until I find another solution, I will be on BC for a while (facial hair is kind of embarassing for a young girl like me).

I have never been tested for any of those, but I did get a pap smear once and nothing was abnormal. I don't think I have endometriosis, though. I rarely get cramps.

[Tigerlily]

Oh, and thanks Tasha for the help! I'm glad to find that I already do pretty much that, anyway! Yay!

[foxytina_69]

thats all you weigh? holy crap. i weigh alot more than that. 155 pounds! well i weighed 175 earlier this year so i guess thats good.

[Nicole_1989]

This is some info I saved for my own use off of a vegan health and nutrition site for teens (ok, I'm not a teen, but I figured the same would apply for me!)

2-3 servings per day Protein and Iron

125-250 ml cooked beans, peas or lentils
30 - 60 ml nuts or seeds
50 - 100 g soy (ex: tofu veggie burger / dog)


3 - 4 servings per day Calcium

250 ml calcium and vitamin D fortified soy beverage
150 g calcium-fortified tofu
250 ml calcium-fortified rice beverage
250 ml calcium-fortified orange juice
750 ml cooked beans
750 ml cooked dark green leafy vegetables
175 ml almonds

Vegetables, grain & Fruit
5 - 10 servings per day

125 ml fresh, cooked, frozen or canned vegetables or fruit
125 ml fruit or vegetables juice
1 medium sized fruit or vegetable
250 ml salad
50 ml dried fruit
1 slice bread
½ bagel, pita, bun, tortilla
30 g cold cereal
125 ml pasta, rice, barley
175 ml oatmeal

And, of course, a B12 supplement of some sort.

Hey I am a vegan teen and I think this is great information, I can use the tips thankyou!!

[Melanie]

I've just realised I eat absolute rubbish...

[Bodybuilder]

I would check out www.vegetarianteen.com I think they have lots of vegan information there as well. It seems to be a helpful site for lots of teens.

[veggiegirl52]

Well I really have to make sure I get enough protein and calcium. I take calcium supplements. But I don't know how I am getting protein because I don't like tofu. And I hardly ever eat beans..

[Glossgirl]

Well I really have to make sure I get enough protein and calcium. I take calcium supplements. But I don't know how I am getting protein because I don't like tofu. And I hardly ever eat beans..

Seeds and nuts gives loads of protein, like almonds or sunflower seeds

Sesame seeds has lots of calcium in them, you could add them as topping to soups, on pizza, in musli and so on.