My Teen Is a Vegetarian. Should I Be Worried?
Karen Hudson, M.Ed., R.D., L.D.
Coordinator
Family Nutrition Program (FNP)
K-State Research and Extension
Kansas State University
Is a vegetarian diet a healthy diet for teens?
A well-balanced vegetarian diet can be perfectly acceptable for teenagers. However, careful planning is the key to success. Adolescence is a time of rapid growth and nutrient needs are at an all-time high. In fact, half of the adult height is achieved during the teenage years. This is not a time for dieting! Fortunately, nature provides teens with a very healthy appetite. If they follow their internal guide, they will consume enough calories and protein regardless of whether they are meat eaters or vegetarians. Boys, as a rule, tend to eat enough. Girls, on the other hand, sometimes restrict their intake because of societal influences to be “model thin.”
What are the types of vegetarian diets?
There are several. The purest form of vegetarian diet is the vegan diet where nothing of animal origin (meat, milk, eggs) is eaten. Other forms are less restrictive, such as the lacto-ovo vegetarian diet where meat is avoided but milk and eggs are eaten, or the lacto-vegetarian where meat and eggs are eliminated but milk is consumed.
Are they all healthy?
They can be with planning. When animal products are restricted, it is very important to find alternate sources of foods that include the missing nutrients. Before beginning a vegetarian diet, of any sort, it is a good idea for a teen (and parent) to prepare. Vital nutrients in animal products can be found in other foods in varying amounts. There are websites that will help you and your teen learn how to follow a healthy vegetarian diet. The USDA MyPyramid website can calculate how much of the various food groups a person needs to eat along with tips on vegetarian diets.You may also want to look at the Vegetarian Resource Group website for a broader view of vegetarianism.
What are some critical nutrients for vegan teens?
B-12 (found only in animal sources)
For vegan teens that do not consume any food from animal sources, vitamin B12 is critical. Vitamin B12 is especially important for developing the nervous system and making red blood cells. If your teen does not get enough B12, anemia can result.
An individual who follows a strict vegan diet for years (without consuming sufficient B12) may suffer irreversible nerve damage. This does not have to be a problem if B12-fortified foods, such as cereals and meat analogs or vitamin supplements, are consumed.
Calcium
Many teens don’t drink milk but they still need calcium. Even if they feel they have stopped growing in height, their bones will continue to grow in density well into their adult years. If your teen is “watching” his or her weight, skim milk or nonfat yogurt are low in calories yet provide all the calcium of their full-fat counterparts. If your teen doesn’t want to consume dairy products, he or she can obtain adequate calcium from calcium-fortified orange juice or soy milk Also, legumes and some leafy green vegetables are good sources of calcium.
Zinc
Zinc is an important nutrient in adolescence as it contributes to growth and sexual maturation. Although it is generously found in meat sources, it is also found in plant sources. Three cups a day of soy milk will provide about 1/3 of the daily requirement for teens. Fortified cereals are a good source. Legumes, nuts and green leafy vegetables provide some zinc. Because the absorption rate is considerably lower in plants than in animals, it is probably wise for teens to take a multivitamin-mineral supplement daily if they are not consuming several servings of the foods listed above.
What are the critical elements for the lacto-ovo or lacto-vegetarian?
Low fat
Nutrient-rich dairy products and eggs will be the primary source of protein for the teen. Unless care is taken to select lower fat versions, these foods (which are high in saturated fat and calories) can negatively impact cardiovascular health. However, there are many tasty lower-fat forms of milk, yogurt, and cheese to choose from today.
Iron-rich
Obtaining a sufficient amount of iron may be problematic. For example, if teenage girls rely too heavily on dairy products (a poor source of iron) and ignore good sources of iron, they may become anemic. When girls menstruate, they lose iron in the process. Since they typically eat less food than boys, they need to emphasize foods that are high in iron. All teens, girls and boys who exercise need plenty of iron-rich foods. Fortified cereals for breakfast go a long way toward meeting their needs. In addition, as dairy products do not have the iron contained in meat, it is vital that plant sources of iron are consumed, such as legumes, dark green vegetables, dried fruits, and so forth.
Teens tend to eat on the run. Is there a problem with that?
If teens skip meals on a regular basis, they may become nutritionally “at risk.” It is hard to miss meals and still get all the needed nutrients. Parents can help by encouraging their son or daughter to eat breakfast. If a teen chooses to sleep late in the morning, provide a breakfast that is fast and portable! It doesn’t have to be a “traditional” breakfast food, just so long as it provides good nutrition—container of yogurt, bagel with peanut butter, leftover pizza, and so forth.
Are vegetarian teens prone to having eating disorders?
No. There is no direct relationship between a vegetarian diet and the risk of developing an eating disorder! Teens who have eating disorders may show obsessive preoccupation with food. Vegetarianism is somewhat common among anorexics. Avoidance of meat may be the result of advanced anorexia (It is true that people who are starving often lose their taste for meat). Parents should be assured that their child’s adoption of a vegetarian diet does not mean he or she is developing an eating disorder. Regardless, it is always a good idea to consult a health-care provider or dietitian before taking up a vegetarian diet.
What can parents do to ensure their vegetarian teen eats a healthy diet?
A teen may decide to become a vegetarian, but not have the time to commit to “doing it right.” To help your teen adopt a healthy vegetarian diet, you may want to pitch in and shop for some of the specialty foods like soy milk or prepare vegetarian meals for the whole family a few times a week. Talk with your teen about foods and recipes. Ultimately, everyone in the family may enjoy some of the new dishes. There are some quick snack foods that can tide a hungry teen over till dinnertime, including dried fruit, trail mix, popcorn, yogurt, veggie burgers, hummus with pita or bagels with nut butter. Avoid empty calorie foods when possible since vegetarian foods, being plant-based, often are high in fiber and may cause a feeling of fullness before all the needed nutrients are consumed.
Can my teen find vegetarian food when dining in restaurants?
Dining out is becoming easier for vegetarians. Some of the favorite cuisines for vegetarians are Italian (spaghetti and marinara sauce with parmesan cheese), Chinese (stir-fried vegetables with tofu and nuts), Middle Eastern (hummus and pita) and Mexican (bean and cheese burritos made without lard).
What is the key to a healthy vegetarian diet?
VARIETY.
The more variety, the more likelihood your teen will be getting all his or her needed nutrients.