Teens choose to go meat-free for a variety of reasons, including religious beliefs, concerns about animal rights or a desire to eat healthier or lose weight. Following a nutritionally balanced vegetarian diet in adolescence may decrease the risk of heart disease, high-blood pressure, diabetes, cancer and obesity in adulthood, according to the Palo Alto Medical Foundation.
Types
There are several types of vegetarian diets, according to the Teens Health website. Some teens follow a lacto-ovo vegetarian diet, which means they avoid meat, fish and poultry but include eggs and dairy products in their diets. Some teens, called lacto vegetarians, eat dairy products such as milk and cheese but eschew eggs, and ovo vegetarians eat eggs but avoid dairy foods. Adolescents may also try a vegan diet, which involves eating only plant-based foods and avoiding all meat, fish, poultry, dairy products and eggs, as well as other foods that are made with animal products, such as honey and gelatin.
Foods
Vegetarian diets for teens should include a variety of vegetables and fruits, but also whole grains, legumes, nuts, grains and seeds, according to the Physicians Committee for Responsible Medicine. Teen vegetarians should also include low-fat or nonfat dairy products in their diets. Vegan teens can address their calcium needs with nondairy milk substitutes such as soy, rice or almond-based dairy products. For adequate nutrition, teens should eat 10 servings of whole grains, bread and cereals; one to two servings of dark, leafy green vegetables and three servings of other vegetables; four servings of fruits; three servings of legumes or beans; and two to three servings of milk or dairy substitutes. For example, in one day, a teen eating a vegetarian diet might consume a bagel with apple butter, a banana and orange juice fortified with calcium for breakfast. She might pack a bean burrito with rice for lunch, accompanied by tortilla chips and salsa. For dinner, she could eat braised vegetables, spaghetti, salad and soy milk, and for a snack, she might choose a fruit smoothie with hummus and carrots.
Nutrients
Teens who eat a vegetarian diet that eliminates meat, fish, eggs and dairy products may not get enough iron, calcium, protein, vitamin D, vitamin B12 and zinc from plant-based sources. Teens Health recommends vegans consume a daily multivitamin and protein-rich foods enriched with vitamin B12, zinc and omega-3 fatty acids. Though omega-3 fatty acids come primarily from fish and eggs, manufacturers enrich some vegetarian-friendly foods, such as breakfast bars and soy milk, with this nutrient. Teen girl vegetarians and vegans may need daily iron and calcium supplements to prevent anemia and osteoporosis. Vegetarian teens can avoid nutrient deficiencies by meeting with a registered dietitian to go over their daily diet. She can recommend supplements and make suggestions for improving nutrition.
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