Question

Dawn has decided to become a vegetarian (will eat dairy, eggs, fish). She is a 15-year-old ballet dancer who practices after school 4 days/ week and on weekends. Dawn’s parents are concerned that she will not get adequate nutrition being a vegetarian, so they take her to a dietitian. Dawn tells the dietitian she typically eats oatmeal for breakfast, a PB&J on whole wheat with an apple for lunch, and vegetable soup for dinner. She drinks water or unsweetened iced tea, and saltines for snacks. Dawn drinks a Monster Energy drink in the morning when she is feeling really tired, which is about 4 days/week.

1. What are good sources of protein for vegetarians?

2. In what vitamins or minerals may vegetarians become deficient? What foods would be good sources of these vitamins/minerals?

3. What advice would you have for Dawn regarding her food intake? What suggestions would you make for her?

4. Supposing Dawn decided to become vegan, how would this change your dietary suggestions?

5. What are your thoughts on her Monster Energy drink? Do you think it is necessary or safe?

Answer 1

Tofu, lentils, soybean, milk, chickpeas, hemp seed, green peas, almonds, broccoli, spinach, spirulina, beans etc.are the good sources of proteins for vegetarians.

Vegans can become deficient in vitamin B12, calcium, iron, and zinc. Vitamin b12 is only found naturally in animal-based diets. An animal-based diet like beef, chicken, fish, shellfish, eggs can provide these minerals and vitamins naturally.

She should concentrate more and fresh fruits and vegetables if she has turned into a vegan.

Eggs and dairy products are good sources of protein, but also Dawn should try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein her body needs.

the monster drink is favoured by sportsmen, athletes, musicians etc to provide balanced nutrients in the form of just one drink. But I don't think she needs it. Putting the right blend of food and following the balanced diet plan, she can continue well.  Drinking 32 ounces of energy drink is associated with potentially harmful changes in blood pressure and heart function that are beyond those seen with caffeine alone, according to a new study.