Vegetarian Nutrition for Kids and Teens

Q: How can I be healthy on a vegetarian or vegan diet?

A: People of all ages can thrive on vegetarian food. The key to a healthy 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. Nutritious vegetarian diets include fruits, vegetables (including leafy green veggies), beans, nuts, and grains. Some vegetarians also choose to eat dairy products and/or eggs.

Q: What about protein?

A: Vegetarian teens eating varied diets rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth. Beans, lentils, nuts, peanut butter, sunflower seeds, tofu, soy milk, and fake meat (like veggie burgers) are great sources of protein. Our main Health Info page has more info on this nutrient.

Q: What about iron?

A: Iron is an important nutrient for growth, especically for teenage girls. Good sources of iron include:

• Beans, like black beans, garbanzo beans (chickpeas), kidney beans, navy beans, and soybeans
• Dried fruit, like apricots, figs, and raisins
• Oatmeal and cereal fortified with iron, like Cheerios, Crispix, Rice Krispies, Cream of Wheat, and Grape-Nuts
• Pumpkin seeds and sunflower seeds
• Soymilk and tofu
• Other foods: cashews, lentils, and leafy green vegetables like spinach

It's a good idea for all young women (vegetarian or not) to take a multivitamin containing iron. Young women tend to have higher rates of anemia compared to the general population.

Q: What about calcium?

A: Kids and teens need calcium for building bones, so be sure to include three or more sources of calcium in your diet every day. Good choices include beans, nuts, sesame seeds, leafy green vegetables, calcium-fortified orange juice, soymilk, and tofu. See our main Health Info page for calcium-rich foods.

Q: Can athletes be vegetarian or vegan?

A: Definitely! First baseman Prince Fielder, NBA player Raja Bell, and Ultimate Fighting champ Mac Danzig are just a few of the many meat-free athletes. Check out Vegetarian Nutrition for Athletes to learn more.

Q: How can I convince my parents to let me become vegetarian?

A: Your parents might be worried that you are choosing to follow a veg diet without knowing how to do it in a healthy way. If you can explain your reasons for wanting to become a vegetarian and your plans for staying healthy, your parents may be more open-minded. Show them you've done your research by printing out (or bookmarking) these articles about veg diets:

American Dietetic Association—Position on Veg Diets
"Don't Have a Cow, Mom"
Our main Health Info page
Vegetarian Diets: Advantages for Children
Vegetarian Diets for Children: Right from the Start (includes a meal planning guide)

Timing is important. If your parents seem stressed, busy, or tired, then it's probably not the best moment to announce your decision to go veg. Wait until they are in a good mood and not in a hurry.

If you're having trouble convincing your parents, try to figure out exactly what's bothering them. Are they worried about your health? Talk about your favorite healthy vegetarian foods and agree to visit a nutritionist. Are they concerned that they'll have to cook separate meals for you? Offer to help with grocery shopping, and to cook your own meals.

If your parents accept your decision, congrats! Try to be patient with them, since they might need some time to adjust to your new diet. It can be helpful to read vegetarian cookbooks and nutritional information with your parents. Good luck and e-mail us at vegstarter@yahoo.com if we can help in any way!

Q: What are some easy meal and snack ideas?

A: Check out this list!

• Bean tacos or burritos
• Peanut butter and jelly—make your own or buy Smucker's Uncrustables
• Veggie BLT—fry some fake bacon (like Smart Bacon) and put it in a sandwich with lettuce and tomato
• Wrap with Tofurky Deli Slices, tomato slices, lettuce, and avocado
• Bagel or rice cake topped with peanut butter, jelly, or hummus (a bean spread)
• Tofutti—Better Than Cream Cheese on toast or other bread
• Vegetable slices dipped into hummus
• Van's waffles—all of the wheat-free and organic waffles are vegan
• Apple slices, bananas, or carrot sticks topped with peanut butter
• Veggie burger or other fake meat with fries
• Gardein "chicken" tenders—look for them at Whole Foods!
• Pasta with veggie meatballs (try Nate's Meatless Meatballs)
• Sub or hoagie with Tofurky Deli Slices, tomato slices, and Vegenaise (vegan mayo)
• Grilled cheese with soy cheese
• Bean salad or fruit salad
• Bush's Vegetarian Baked Beans on toast
• Crackers with canned vegetarian soup or chili (try Amy's brand)
• Microwavable veggie soup—the Oriental flavor of Top Ramen is vegan!
• Soy yogurt (try WholeSoy) mixed with fruit
• Soy milkshake (blend chocolate syrup with soy milk)
• Fruit smoothie (blend fruit or fruit-flavored soy yogurt with soy milk)
• Fruits like apples, oranges, bananas, grapes, peaches, berries, and dried fruits
• Graham cracker topped with peanut butter and raisins
• Roll up Tofurky Deli Slices and soy cheese (try Tofutti—American-style slices)
• Avocado, hummus, or other bean spread on crackers (or bread)
• Tortilla chips and salsa
• Trail mix—mix nuts and dried fruit
• Frozen juice bars
• Popcorn and pretzels

Also, take a look at this list of vegetarian products that you can find in most supermarkets!

Q: How can I reach my ideal weight on a veg diet?

A: Many teens are concerned about losing or gaining weight. To lose weight, look at your diet. If it has lots of sweet or fatty foods, replace them with fruits, vegetables, beans, and grains (especially whole grains). Meat substitutes are good because they're filling yet low in fat. If your diet already seems healthy, try to get more exercise every day though activities like walking, running, or swimming.

If you are trying to gain weight, you will need to eat more food. Try eating more often, or eat foods that are higher in calories (but not too filling). Good choices include nuts, nut and seed butters (like peanut butter, almond butter, and cashew butter), olives, avocados, and soynuts. Even though these foods are high in fat, they do not cause chronic diseases. See these tips on gaining weight on a vegetarian diet.

It's hard to get all the healthy foods you need if you only eat one meal a day. So, try to eat three or more times a day, whether you are trying to gain or lose weight. If you feel like you can't control your eating behavior or if you are losing too much weight, you should talk about this with your doctor.

Q: Where can I find more info about vegetarian diets?

A: See the links and books below for lots of helpful info.

Links:

PETA Kids
PETA2 (for teens and college students)
Recipes for Teens

Cookbooks:

Kids Can Cook: Vegetarian Recipes
Munchie Madness: Vegetarian Meals for Teens
The Teen's Vegetarian Cookbook

Other Books:

Generation V: The Complete Guide to Going, Being, and Staying Vegan as a Teenager
I'm A Vegetarian: Amazing Facts And Ideas For Healthy Vegetarians
Vegetables Rock! A Complete Guide for Teenage Vegetarians

Still have unanswered questions? Shoot us an e-mail at vegstarter@yahoo.com and we'll get back to you ASAP!