About 2 percent of teens 13 to 17 years old report consuming a vegetarian diet that does not include fish, milk or poultry, according to a 2000 survey conducted by the Vegetarian Resource Group. There are several vegetarian diets for teens. Most vegetarians avoid eating meat, including chicken and fish, but vegetarians differ in whether they include other animal products in their diet.
Lacto, Ovo and Lacto-Ovo Vegetarian Diet
Lacto vegetarians drink milk and eat cheese, yogurt and ice cream but avoid eggs. Ovo vegetarians, on the other hand, eat eggs but avoid milk and dairy foods. Lacto-ovo vegetarians consume eggs and milk products as part of their diet but don't eat fish, fowl or meat, according to TeensHealth.org. The American Dietetic Association notes that vegetarian diets provide adequate nutrients and are safe for teens, as long as the diets include plenty of iron, calcium, protein, vitamin D, vitamin B12 and zinc. Some vegetarians may fail to eat enough omega-3 fatty acids. These essential fats, generally found in cold-water fish, protect against inflammation and reduce the risk of heart disease. Vegetarians can find fortified foods, such as breakfast bars or soy milk, that contain omega-3 fatty acids. Some nuts, oils and even types of algae also contain this critical nutrient.
Vegan Diet
Teens who follow a vegan diet eat no meat and no foods derived from animals, including eggs, milk, cheese and other dairy products. Vegans also avoid gelatin, lanolin, rennet, honey, beeswax, silk, shellac and cochineal because all of these products come animals, according to TeensHealth.org. A vegan diet generally includes plenty of fruits, vegetables, legumes and whole grains and may include tofu and other soy products. However, vegans need to supplement their diets with vitamin B12, a vitamin found only in animal products, and they may need additional calcium, vitamin D, protein, iron, riboflavin and zinc, according to TeensHealth.org.
Macrobiotic Diet
A macrobiotic diet eliminates animal foods and byproducts, like a vegan diet, but teens who follow it also refrain from eating processed or refined foods, caffeine, and foods with preservatives and chemical additives, according to TeensHealth.org. Eating macrobiotically involves balancing your food intake, and foods such as whole grains, vegetables and beans offer optimal balance. Consuming red meat, sugar and even some fruits isn't encouraged because those foods are associated with ill health, according to the Mayo Clinic. Like vegans, teens who eat a macrobiotic diet may need vitamin B12 supplements and should discuss their nutritional intake with a registered dietitian to make sure they're getting enough vitamins and minerals.
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