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Vegetarian Nutrition for
Teenagers
A Parent's Guide
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Family Matters Archive
More
and more teenagers are choosing not to eat meat, poultry or fish. They are
becoming vegetarians. Teenage vegetarians are often faced with pressures
-- pressures from parents concerned about their health, and pressures from
within to continue on the path they have chosen.
Variety is the
Key to a Healthy Vegetarian Diet
Probably the most frequent
questions for teenage vegetarians are about the nutritional adequacy of
their food choices. A vegetarian diet can be enjoyed by people of all
ages. The key to a healthy vegetarian diet is variety. Just as your
parents should be concerned if you only eat hamburgers, they should also
worry if you only eat potato chips and salad. A healthy, varied vegetarian
diet includes fruits, vegetables, plenty of leafy greens, whole grain
products, nuts, seeds and legumes. Some vegetarians also choose to eat
dairy products and/or eggs.
Teenage vegetarians have nutritional
needs that are the same as any other teenager. The years between 13 and 19
are times of especially rapid growth and change. Nutritional needs are
high during these years. The nutrients you will probably be asked about
the most are protein, calcium, iron, and vitamin B12.
What
About Protein?
North American vegetarian teens eating varied
diets rarely have any difficulty getting enough protein as long as their
diet contains enough energy (calories) to support growth. Cow's milk and
lowfat cheese are protein sources; however, beans, breads, cereals, nuts,
peanut butter, tofu, and soy milk are also some foods that are especially
good sources of protein. Only fruits, fats, and alcohol do not provide
much protein, and so a diet based only on these foods would have a good
chance of being too low in protein.
It is not necessary to plan
combinations of foods to obtain enough protein or amino acids (components
of protein). A mixture of plant proteins eaten throughout the day will
provide enough essential amino acids.
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