The teenage years can be difficult times for vegetarians or aspiring vegetarians. Peers, teachers and parents who are unknowledgeable about vegetarianism may question the teens’ dietary choices. The most common concerns are whether a growing teenager will get enough protein, calories, and other nutrients such as Calcium, Iron, and Vitamin D. In reality, a properly balanced vegetarian diet is ideal for optimal growth and development at any age. Vegetarian diets are loaded with essential nutrients, vitamins, and minerals needed for proper growth. It also provides a host of health benefits including reducing the risk for obesity, heart disease, and more. The American Dietetics Association also agrees, “It is the position of The American Dietetic Association (ADA) that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.”1 It is not difficult to obtain all the necessary calories, protein and nutrients from a plant-based diet. Following are answers to the most commonly asked questions regarding vegetarian nutrition during the teenage years.
Protein: Will he or she get enough?
Plants are by nature rich in protein as amino acids (the building blocks of protein) make up the structural cells, hormones and enzymes in plants. As such protein is found in all plants. Despite what you may have heard, plant proteins provide all eight essential amino acids. Therefore, protein-deficiency is impossible so long as calorie-needs are met. A vegetarian diet, based on whole, unrefined foods will easily account for all the essential amino acids the body needs. High sources of protein include beans, legumes, whole grains, nuts, seeds, tofu, broccoli, leafy greens, and many other vegetables.
Calories and fat: Will he or she become weak and skinny?
Most teens, including vegetarian teens, consume more than enough calories for their daily needs. Many teens today are overweight and obese. A healthy plant-based diet will help teens lose excess weight and help maintain a healthy weight. Consuming enough calories for active, growing teens is simple as long as a teen is eating regularly and not skipping meals. If the busy schedule of your teenagers is making it difficult to do this, parents can keep quick, healthy snacks on hand.
Other Nutrients: Do they exist in plant foods?
Calcium and Vitamin D are necessary for building strong bones during the teenage years. Great vegetarian sources of calcium include kale, collard greens and other green leafy vegetables, broccoli, tofu, dried figs, tahini, seaweed, and blackstrap molasses. Vitamin D is fortified in many dairy products, breakfast cereals and breads. It is also produced in the body when the skin is exposed to sunlight. Adequate intake of vitamin D is important for those that do not have regular sun exposure. But most of us don’t have that problem in Hawaii. Iron-rich vegetarian foods include whole grain cereals and flours, green leafy vegetables, beans, chickpeas, and blackstrap molasses. Vitamin C greatly increases Iron absorption and is abundant in citrus fruits and tomatoes. Some foods such as broccoli and swiss chard are rich in both iron and Vitamin C. A double-dose of goodness! Vitamin B12, although not present in significant quantities in plant foods, is widely found in fortified foods, such as bread, cereal and soy milk. It is also found in Red Star Nutritional Yeast, which adds a cheesy, nutty flavor to food. B12 is also common in multivitamins. Vegans who do not consume any dairy might want to supplement with B12. A teenager who was raised vegetarian or who is making the choice to go vegetarian need not worry about getting the nutrition they need from a plant-based diet. If one simply eats a wide variety of vegetarian foods, avoiding too much processed food and sweets, the necessary nutrients will be supplied. Not only that, but a person with a vegetarian lifestyle will be at lower risk for obesity, heart disease, diabetes, cancer, and other diseases later on in life.