The American Dietetic Association says that lacto-ovo vegetarian diets, when properly planned, are healthy and appropriate for pregnant and nursing women, infants, children, adolescents, adults and athletes. In fact, according to the U.S. Department of Agriculture, studies show that vegetarian diets are associated with lower rates of obesity, reduced cardiovascular diseases and lower mortality rates. However, lacto-ovo vegetarian diets for teenage boys must be planned carefully to ensure all nutrient requirements are met.
Background
A lacto-ovo vegetarian meal plan includes plant-based foods such as grains, fruits, vegetables, nuts, seeds, legumes, soy products and vegetable oils, but also eggs and dairy products such as milk, yogurt and cheese. Lacto-ovo vegetarians typically do not eat meat, fish, poultry or food products that contain these as ingredients.
Key Nutrients
The American Dietetic Association lists key nutrients for vegetarians as omega-3 fatty acids, protein, iron, zinc, calcium, vitamin D, vitamin B-12 and iodine. The Institute of Medicine Food and Nutrition Board recommended dietary allowance for protein for teenage boys is 34 g per day for boys ages 9 to 13, 52 g for boys ages 14 to 18 and 56 g per day for men 19 and older. Vegetarian protein sources for lacto-ovo vegetarians include eggs, dairy products, soy-based products, legumes, nuts and seeds. Lacto-ovo vegetarian teenage boys who consume recommended amounts of dairy products usually receive adequate amounts of calcium and vitamin D. However, in some cases, supplementation may be necessary to prevent nutrient deficiencies.
Calorie Requirements
Calorie requirements for teenage lacto-ovo vegetarians are the same as for non-vegetarian teenagers. According to the USDA, boys ages 13 to 19 need an estimated 2,000 to 2,600 calories per day if they are sedentary, 2,200 to 2,800 calories per day if they are moderately active and 2,600 to 3,000 calories per day if they are active.
2,000-calorie Plan
The USDA Guidelines for Americans 2010 sample 2,000-calorie lacto-ovo vegetarian meal plan includes 2.5 cups of vegetables; 2 cups of fruits; 6 oz. of grains; 5.5 oz. of protein foods such as soy products, eggs, peas, beans, nuts or seeds; 3 cups of dairy products; 19 g of oils; and 258 calories from added sugars and saturated fats per day.
2,600-calorie Plan
The USDA sample 2,600-calorie lacto-ovo vegetarian meal plan includes 3.5 cups of vegetables; 2 cups of fruits; 9 oz. of grains; 6.5 oz. of protein foods such as soy products, eggs, peas, beans, nuts or seeds; 3 cups of dairy products; 25 g of oils; and 362 calories from added sugars and saturated fats per day.
3,000-calorie Plan
The USDA sample 3,000-calorie lacto-ovo vegetarian meal plan includes 4 cups of vegetables; 2.5 cups of fruits; 10 oz. of grains; 7 oz. of protein foods such as soy products, eggs, peas, beans, nuts or seeds; 3 cups of dairy products; 34 g of oils; and 459 calories from added sugars and saturated fats per day.
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