Jeffrey Salazar
Vegetarian and vegan diets are becoming increasingly popular among teenagers. While some people choose to adopt these diets for ethical, religious, or economic reasons, others believe that they are healthier. The American Academy of Nutrition and Dietetics and the American Academy of Pediatrics have stated that vegetarian and vegan diets can be nutritionally adequate during infancy, childhood, and adolescence. However, they emphasize the need to ensure that growing teenagers are getting enough nutrition to maintain good health and support proper growth. This essay will discuss the benefits and drawbacks of vegetarian and vegan diets for teenagers and argue that, with proper planning and guidance, these diets can be safe and healthy for teens.
| Characteristics | Values |
|---|---|
| Benefits | Lower risk of heart disease, obesity, type 2 diabetes, and some forms of cancer |
| Concerns | Getting enough calories, nutrients, vitamins and minerals |
| Vitamins and minerals to monitor | Calcium, vitamin D, iron, B-12 and zinc |
| Vegetarian-friendly sources of calcium | Dairy products, green leafy vegetables (like kale), broccoli, beans, oranges, almonds, figs, tofu prepared with calcium, and calcium-fortified soy milk, rice milk and orange juice |
| Vitamin D sources | Exposure to sunlight, ingestion of food Eggs, cow’s milk and most nut milks, which are fortified with vitamin D |
| Iron sources | Dark green leafy vegetables, dried fruit, whole grains, blackstrap molasses and iron-fortified cereals |
| Vitamin B-12 sources | Animal products, dairy products and eggs |
| Zinc sources | Animal products, nuts, seeds, legumes, wheat germ and zinc-fortified foods |
| Omega-3 fatty acids sources | Fish, canola oil, soy products and walnuts |
| Multivitamin recommendation | B vitamins, calcium, vitamin D, zinc, and other nutrients |
| Additional considerations | Eating out, peer group influence, limited variety of foods, processed foods, weight loss |
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What You'll Learn
The benefits of a vegetarian diet
Vegetarian diets are becoming more popular among teenagers. A 2002 survey in Canada revealed that approximately 2% of 6- to 17-year-olds in the United States are vegetarians, with 0.5% of this age group being strict vegans.
There are several types of vegetarian diets, and they can be beneficial for teenagers as long as they are well-planned and supplemented. Here are some benefits of a vegetarian diet for teenagers:
Lower Risk of Certain Diseases
Vegetarian diets have been associated with a lower risk of heart disease, high blood pressure, obesity, type 2 diabetes, and some forms of cancer. This is due to the diet being typically lower in fat and higher in fibre.
Improved Nutrition
With the right planning, a vegetarian diet can provide all the essential nutrients a growing teenager needs. It can increase the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds, which are excellent sources of vitamins, minerals, and fibre.
Environmental and Ethical Benefits
A vegetarian diet can reduce a person's carbon footprint, as animal-based foods often have a larger environmental impact. Additionally, some people choose vegetarianism due to concerns about animal cruelty.
Healthier Eating Habits
Adopting a vegetarian diet can encourage teenagers to become more conscious of their food choices and develop healthier eating habits. It can also be an opportunity for the whole family to explore and incorporate more nutritious, whole foods into their diets.
Weight Management
Vegetarian diets can aid in weight management, as they tend to be lower in calories and higher in fibre, which can promote a healthy weight. However, it is important to ensure adequate calorie intake during growth spurts.
It is crucial to consult with a healthcare professional or a registered dietitian to ensure that a teenager's vegetarian diet is properly planned and supplemented to meet their individual nutritional needs.
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Getting the right nutrients
Vegetarian and vegan diets can be "nutritionally adequate" for teens, according to the American Academy of Nutrition and Dietetics and the American Academy of Pediatrics. However, it's important to ensure teens are getting enough nutrition to maintain good health and grow properly.
Calcium
Vegetarians and vegans should ensure they are getting enough calcium, which is important for growing strong bones. Dairy products such as milk, yoghurt, and cheese are rich in calcium, but vegans can get it from calcium-fortified foods such as soy or rice milk, orange juice, tofu with calcium sulfate, and dark green leafy vegetables like kale.
Iron
Iron is essential for preventing anemia and keeping the immune system strong. It can be found in meat and fish, but plant-based sources include beans, peas, dark leafy vegetables, dried fruit, whole grains, and blackstrap molasses. It is harder to absorb iron from plant-based foods, so one needs to eat more of these to avoid having low iron.
Protein
Protein builds muscle and is found throughout the body. It is abundant in meat, fish, eggs, and dairy, but vegans can get enough protein from plant-based sources like nuts, soy, whole grains, and legumes (lentils, peas, and peanuts).
Omega-3 Fatty Acids
Omega-3 fatty acids are important for cognitive development and energy. They are most easily found in fish, but vegans can get them from canola oil, soy products, and walnuts. Linolenic acid, found in flaxseed oil, soybean oil, and walnuts, can be converted into omega-3 fatty acids.
Vitamin B12
Vitamin B12 is only found in animal products, so vegetarians who eat dairy and eggs usually get enough, but vegans may need to take a supplement.
Vitamin D
Vitamin D is important for bone health and can be obtained through exposure to sunlight and ingestion of food. Just 15-30 minutes a day of sun can provide the recommended daily allowance. Eggs are the only vegetarian food naturally rich in vitamin D, but many products, such as cow's milk and nut milks, are fortified with vitamin D.
Zinc
Zinc is found in animal products, but vegetarians can get it from nuts, seeds, legumes, wheat germ, and zinc-fortified foods.
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Eating out as a teen vegetarian
Vegetarian diets are becoming increasingly common among teenagers. The American Academy of Nutrition and Dietetics, along with the American Academy of Pediatrics, have stated that vegetarian and vegan diets can be "nutritionally adequate during infancy, childhood, and adolescence". However, it is important to ensure that teens are getting the proper nutrition to maintain good health and grow properly.
If you are a teen vegetarian, eating out with friends and family can be tricky. Here are some tips to make it easier:
- Avoid fast-food restaurants. Popular chains sometimes offer vegetarian options, but you will usually find healthier and more varied choices at other restaurants.
- Decide how flexible you want to be before eating out. For example, are you comfortable consuming foods that have touched meat during cooking? Would you consume a soup made from meat stock? It is important to know your comfort zone before ordering.
- Double-check with the waiter that your dish does not contain meat. Some foods that appear to be vegetarian may not be, so it is always good to check.
- Ask if the restaurant can leave out the meat or use a meatless substitute.
- Ensure that you are consuming a balanced and varied diet to maintain good health and energy levels. A vegetarian diet should include plenty of fruits and vegetables, whole grains, legumes, nuts, and seeds.
Overall, it is important to keep your health and nutrition in mind when eating out as a teen vegetarian.
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The different types of vegetarian diets
Vegetarian diets have become increasingly popular, especially among teenagers. There are several variations of how to approach this way of eating, depending on personal goals, ethics, health, and environmental and economic reasons. Here are some of the different types of vegetarian diets:
Lacto-ovo-vegetarian
This is probably the most popular and traditional form of vegetarianism. A lacto-ovo-vegetarian diet includes dairy products and eggs but excludes meat, poultry, seafood, and fish. The prefix "lacto" refers to dairy products, and "ovo" refers to eggs. This diet allows for a wide range of food options and can provide all the essential nutrients needed for a healthy life.
Lacto-vegetarian
Lacto-vegetarians consume dairy products in addition to plant-based foods but do not eat meat, seafood, or eggs. Dairy products included in this diet are milk, butter, cheese, yogurt, and ice cream, providing an additional source of protein.
Ovo-vegetarian
Ovo-vegetarians include eggs in their plant-based diet but avoid meat, seafood, and dairy products. This diet allows for the consumption of products containing eggs while excluding other animal products.
Vegan
A vegan diet is one of the most restrictive vegetarian diets, excluding all animal products, including meat, poultry, fish, eggs, and dairy. It extends beyond food choices into everyday lifestyle and consumer choices. This diet is high in fibre and low in saturated fat but requires careful planning to ensure adequate nutrient intake, such as protein, iron, calcium, omega-3 fatty acids, and vitamin D.
Flexitarian
A flexitarian diet focuses on plant-based foods but includes small amounts of animal products, including meat. This semi-vegetarian approach offers flexibility and can be a good option for those transitioning to a fully vegetarian or vegan diet.
It is important to note that well-planned vegetarian diets can meet nutritional needs during all stages of life, including for teenagers. However, certain groups, such as teenagers, breastfeeding individuals, and pregnant women, may need to work with a registered dietitian to ensure they are receiving adequate nutrition, especially protein and other key nutrients.
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How to get enough calcium, iron, and vitamin B12
Calcium is important for the health of bones and muscles, as well as the circulatory and nervous systems. Dairy products are one of the most common sources of calcium. Therefore, if a teenager is on a vegetarian diet, they can get enough calcium by consuming milk, yoghurt, and cheese. For vegans, there are also plenty of calcium sources, including:
- Beans and lentils, which are also rich in fibre, protein, iron, zinc, potassium, magnesium, and folate.
- Nuts, especially almonds, which provide 96 mg per 1/4 cup.
- Grains, such as amaranth and teff, which are also gluten-free.
- Seeds, including poppy, pumpkin, sesame, celery, and chia seeds.
- Seaweed, such as wakame and kelp.
- Fortified drinks, such as plant milks and orange juice.
- Canned salmon, which is also a source of vitamin D, which helps the body absorb more calcium.
- Dark green, leafy vegetables, such as kale, spinach, and collard greens.
- Oranges and orange juice.
Iron is a necessary nutrient for many bodily functions, and iron deficiency can cause low energy, breathlessness, headaches, irritability, dizziness, or anemia. Heme iron, which is found in animal products, is generally easier for the body to absorb than non-heme iron, which comes from plants. However, there are still many vegetarian sources of iron, including:
- Vegetables, such as potatoes, sweet potatoes, tomatoes, and leafy greens.
- Fruits, such as dried apricots, raisins, and dates.
- Nuts and seeds.
- Legumes, such as beans, peas, and lentils, which are also rich in fibre and protein.
- Whole wheat breads, cereals, pastas, quinoa, and oatmeal.
- Vitamin C-rich foods can help the body absorb non-heme iron.
Vitamin B12 is essential for several functions in the body, and a deficiency may lead to serious side effects, including nerve damage and depression. Since vitamin B12 is mainly found in meat, eggs, and dairy products, vegetarians and vegans should be mindful of including alternative sources in their diet, such as:
- Eggs.
- Dairy products.
- Nutritional yeast.
- Nori, also called purple laver, which is used in sushi and can be bought in Asian food markets or online.
- Fortified foods, such as breakfast cereals.
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Frequently asked questions
A vegetarian diet can lower a person’s risk of heart disease, obesity, type 2 diabetes, and some forms of cancer.
It can be challenging for vegetarians to get enough calcium, vitamin D, iron, B-12 and zinc. Teenagers also need to monitor their calorie intake to make sure they are eating enough to support growth and development.
Teenagers should include plenty of fruits and vegetables, whole grains, legumes, nuts, and seeds in their diet. It is also important to be careful with processed foods, which tend to be low in nutrients and high in fat, calories, and salt.
Vegetarians can get enough iron from plant-based foods such as sea vegetables, legumes, soybeans, dried fruit, pumpkin seeds, and broccoli. Eating these foods along with foods high in vitamin C will help the body absorb iron better. Calcium can be obtained from dairy products, green leafy vegetables, broccoli, beans, oranges, almonds, figs, and tofu. Vitamin D can be obtained through exposure to sunlight, and eggs are the only vegetarian food naturally rich in this vitamin.
