Why Nutrients Are Important

First of all, nutrients such as carbohydrates, proteins, and fats are important to *everybody*, not just vegetarian teens. However, this blog is focused on "vegeteens" (vegetarian teens), so this is will have most information specific to that.


CARBOHYDRATES:

For teenagers, it is very important

to eat carbohydrates because it provides energy for our growing brains, muscles, and bodies. Not only energy is provided, but Vitamin B and calcium are included in certain carbohydrate foods as well. 
           When looking at the "scientific" aspect of carbs, there are monosaccharides, disaccharides, and polysaccharides. Monosaccharides are the smallest unit, which include fructose and glucose. Even though they are categorized under the same name, they are different; fructose is stored in the liver as glucose, while glucose can be used directly. An example of a disaccharide is sucrose, which is the combination of fructose and glucose--so a disaccharide is two monosaccharides, and both (disaccharide & monosaccharide) can be called simple sugars. The last name for a particular carbohydrate is polysaccharide, which is hundreds of monosaccharides. Since there are so many monosaccharides, polysaccharides like starch and fiber take longer for the body to digest. (Fiber doesn't release energy or is digested like starch, however.) 
            Now many feel that a slice of WonderBread will do it justice, but there are some better choices. 
White Vs. Whole. 
Many people know that white bread is a better than wheat bread, but they don't usually know why. There are three nutritious parts to bread; whole wheat contains all, while white only has one (click here for more info). Not only does whole wheat bread have those parts, but it is rich in vitamins, zinc, magnesium, chromium, folic acid, and most of all: fiber. 


PROTEINS: 

Because vegetarians omit meat in their meals, it is important for them to get a sufficient amount of protein. Foods that are full of protein include eggs, fish, nuts, beans, soy & (low-fat) dairy products, tofu, hummas, and lentils (if you're not a vegetarian, then poultry and red lean meats would also fit). 

Protein is essential (not saying that the only ones aren't though) because it helps our heart, brain, muscles, organs, skin, eyes , hair, growth, red blood cells, etc. 
For different food ideas for a "vegeteen", click here.


FATS:
Last (but not least!): fats. Fats are important for a healthy lifestyle. Even though one may think that "fats" are harmful and will extend your waistline, that isn't the case for all fats. Fats are used as energy storages and insulation. 

            Fats that are considered "good" are Omega 3, 6, & 9 fatty acids. Omega-3 fatty acids lessen LDL levels and blood pressure, while also protecting the nervous system and brain.  Others include unsaturated fats, which are spilt into monounsaturated fats and polyunsaturated fats. Monounsaturated fats lower LDL (the bad one) and raise HDL (the good one). Polyunsaturated fats also lower LDL, but can be considered unstable. 


           Saturated and trans fats would be considered bad for you. These are solid at room temperature, clog your arteries, and raise LDL cholesterol. HOWEVER, some saturated fats like coconut or palm oil are considered good.


           Always read nutrition labels to make sure that the amount of "bad" fats is low (or inexistent), while the number of "good" fats is pretty high. 


This might help:

- Karen :D