Teenagers are big on fads --- including food fads -- at times. But if your teens are serious about becoming vegetarians, you'll want to make sure they adopt a plant-based diet that provides all the nutrition they need. As long as they're willing to do some research and planning, you probably don't have to worry: According to the American Dietetic Association, vegetarian diets can be safe and healthful for people of all ages.
Vegetarian Diets Vary
Food choices for teen vegetarians will depend in part on which type of vegetarianism they practice. Lacto-vegetarians focus mainly on plant-based foods, but may eat dairy products, such as milk, cheese and yogurt. So do lacto-ovo vegetarians, who also eat eggs. The strictest vegetarians are vegans, who do not eat meat, poultry, fish, eggs or dairy products. The Mayo Clinic cautions that all vegetarians must be especially careful to take in enough calcium, iodine, iron, omega-3 fatty acids, vitamin B-12, vitamin D and zinc.
Meeting Teens' Needs
The American Academy of Family Physicians suggests that you confer with a dietitian to plan a good vegetarian diet for teenagers, especially if they want to be vegans. They could develop deficiencies, particularly in the protein and calcium they need for healthy growth. For example, the Department of Agriculture's Food Guide Pyramid recommends that teenagers get two to three servings from the milk group daily --- with a serving being equivalent to a cup of milk. Vegan teens must get calcium from other sources, such as fortified juices and cereals, soy products and dark green leafy vegetables.
Building Healthy Meals
A vegetarian diet can provide long-term health benefits for your teenager through meals that are high in nutrients and fiber, but low in saturated fats, cholesterol and calories. The key is to build meals using a wide variety of foods to get a variety of nutrients. Protein sources, for instance, may include whole grains, nuts, peanut butter, tofu and other soy foods, soy milk, legumes, seeds, cereals, pasta and vegetables. Eggs and dairy products also add protein for lacto-ovo vegetarians.
Vegetarian Diet Tips
The American Dietetic Association urges you to caution your vegetarian teen about "empty calories." Some snacks, sweets and sodas might fit technically in the vegetarian category, but provide few if any nutrients to fuel their bodies. Some better ideas: Tweak favorite recipes, such as chili, burritos or pizza, by subtracting meat and adding more veggies. Snack on fruits instead of baked goods. Try meat substitutes, such as soy crumbles and plant-based versions of hot dogs, cheese and yogurt. Check out vegetarian cookbooks and ethnic restaurants to help you get creative with vegetarian cuisines.
References
- American Dietetic Association: Feeding Your Teen Vegetarian
- U.S. Dept. of Agriculture: Tips & Resources, Vegetarian Diets
- American Dietetic Association: Vegetarian Eating: Fact vs. Fiction
- Mayo Clinic: Vegetarian Diet: How To Get the Best Nutrition
- American Academy of Family Physicians: Teens: Becoming a Vegetarian
- U.S. Department of Agriculture: The Food Guide Pyramid
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