December: Small changes; Lasting results
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Vegetarian and Semi-Vegetarian Diets

Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products. A stricter form of vegetarianism is veganism (pronounced: veegun- izm). Not only are eggs and dairy products excluded from a vegan diet, so are animal products like honey and gelatin.

Some macrobiotic diets fall into the vegan category. Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants. Following a macrobiotic or vegan diet could lead to nutritional deficiencies in some people. Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals.

Some people consider themselves semi-vegetarians and eat fish and maybe a small amount of poultry as part of a diet that's primarily made up of vegetables, fruits, grains, legumes, seeds, and nuts. A pesci-vegetarian eats fish, but not poultry.

So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, it means that you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich. If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the ADA says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

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

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.

Super Foods

BROCCOLI: Fiber Folate, Calcium, Vitamin C, Beta-Carotene, Lutein and Vitamin. Increases cell turnover of the skin.
ORANGES: Vitamin C, Fiber, Folate, Potassium, Polyphenols and Pectin. Reduces environmental effects on skin.
OATS: Fiber, Protein, Magnesium Potassium, Zinc Copper, Selenium, and Thiamin. Increases hair strength.
WALNUTS: Omega-3 fatty acids, Vitamin E, Protein, Fiber, Magnesium, Polyphenols and VitB6. Protects skin from UV damage.
SALMON: Omega 3 fatty acids, B vitamins, Selenium, Potassium, Protein and Vitamin D Helps to reduce wrinkles.
BLUEBERRIES: Caroteinoids, Vitamins C and E, Niacin, Polyphenols and Phytonutrients. Helps hair root health with improved circulation.
YOGURT: Calcium, Vitamin B12, Vitamin D Strong Bones and teeth, and increases strength.
SPINACH: Omega-3 fatty acids, beta carotene, B vitamins, polyphenols and alpha lipoic acid increases cell turnover and protects against environmental damage.
TOMATOES: Vitamin C, Lycopene, Alpha and Beta Carotene, Lutein, Fiber, Potassium, Chromium and Biotin. Good for healthy prostate maintenance.
FLAX SEED OIL: Omega 3 fatty acids. Omega 3’s are great for your skin, but flaxseed oil is on of the best sources of this essential fatty acid.