How to Be a Healthy Vegetarian:
A Guide for Teens

 

What is a vegetarian?

A vegetarian is someone who does not eat meat, including, beef, chicken, pork, or fish. Some vegetarians may or may not choose to eat animal products such as eggs, milk, gelatin, or honey. There are different types of vegetarians:

 

Lacto-ovo vegetarian
Lacto-ovo vegetarians eat no meat but do eat eggs and dairy products (ovo means eggs and lacto means dairy).

 

Lacto vegetarian
Lacto vegetarians eat no meat but do eat dairy products.

 

Ovo vegetarian
Lacto vegetarians eat no meat but do eat eggs.

 

Vegan
Vegan vegetarians avoid eating any animal products. Vegans do not eat any meat products, milk, cheese, eggs, honey, or gelatin. Many vegans choose not to wear clothes containing animal products, such as leather, wool, or silk, or wear makeup tested by animals.

 

Why do people decide to be vegetarian?

People decide to become a vegetarian for many reasons. Some common motivators include the environment, animal rights, and health. You may have different reasons. Going vegetarian is an individual decision.

 

Are vegetarian diets healthy?

Vegetarian diets can be very healthy, but eating a balanced diet when you are vegetarian usually requires a little extra attention. Because vegetarians eliminate certain foods from their diets, they often need to work to add foods into their diet that will provide the nutrients found in meat products. By eating a variety of foods including fruits, vegetables, and whole grains, you can get the vitamins and nutrients you need from non-meat sources. By eating legumes, soy foods, nuts, and eggs, you can get the protein that you need to grow. Other nutrients to be concerned with are the minerals iron and calcium and the vitamins D and B12, which are especially important for vegans.

 

Carbohydrates provide energy and vitamins for your brain and muscles. Grain products, especially whole grains, fruits, and certain vegetables are very important because they provide the carbohydrate, fiber, and many vitamins that your body needs.

 

Fat is needed by your body to stay healthy. Fat provides essential fatty acids and helps your body absorb certain vitamins. Vegetarians need to include sources of fat such as nuts, oils, or avocado.

 

Protein is needed for your muscles to grow. Vegetarians have to be careful not to just cut meat out of their diet, but to replace the meat with high-protein vegetarian foods. Nuts, peanut butter, soy foods, and legumes such as beans, peas, and lentils all provide protein. Protein is also found in dairy foods like milk, yogurt, and cheese for vegetarians who eat these foods.

 

Zinc is important for growth and your immune system. Zinc is found in whole grains, fortified breakfast cereals, dairy products, soy foods, and legumes.

 

Iron is important for your blood and is found in beans, seeds, soy foods, fortified breakfast cereals, and dark green leafy vegetables, like spinach. Vitamin C helps your body to absorb iron so eating foods rich in vitamin C, like citrus fruits and certain vegetables (like tomatoes) is important, as well.

 

Calcium is important to build strong bones for later in life. Calcium is found in dairy products like milk, yogurt, and cheese and dark green leafy vegetables like kale and spinach. Some foods are not naturally high in calcium but have calcium added to them; these foods are called calcium-fortified. Some soy products, orange juices, cereals, and cereal bars are calcium fortified. Look at the food label to find out which brands are highest in calcium.

 

Vitamin D is important for strong bones and is particularly important for people who live in colder climates because you need the sun to make it. During the winter the sun is not as strong and you are not able to make the Vitamin D you need, so it is especially important to make sure you get Vitamin D from the foods you eat, such as fortified dairy products and soy milk.

 

Vitamin B₁₂ is the only nutrient that needs to be added to a vegan-vegetarian diet. Nutritional yeast flakes, fortified soy milk and cereals contain vitamin B₁₂.

 

How can I convince my parents that being a vegetarian is healthy and right for me?

Your parents may be worried that you are choosing to follow a vegetarian diet without knowing how to do it in a healthy way. If you can explain your plans to stay healthy, your ideas about vegetarianism, and your reasons for wanting to become a vegetarian, your parents may be more likely to understand. Carefully explaining your ideas will help with this, but you still might need to give them time to accept your new diet. Read vegetarian cookbooks or nutritional information with your parents and offer to help with the shopping and cooking.

 

What are some healthy meals that I can prepare?

Refer to our sample menu suggestions to get ideas about incorporating enough protein and other nutrients into your vegetarian diet. You can also look at vegetarian cookbooks or websites for more ideas:

 

Websites

Vegetarian Recipes: http://vegetarian.allrecipes.com

The Vegetarian Resource Group: http://www.vrg.org

Veg Web: http://www.vegweb.com

Vegan action: http://www.vegan.org

 

Books

A Teen's Guide to Going Vegetarian by Judy Krizmanic

Vegetables Rock! A Complete Guide for Teenage Vegetarians by Stephanie Pierson

Written by the Center for Young Women's Health Staff

 

Updated 8/15/2005

 

Related Information:

• Quiz: Check Your Nutrition: Protein
• Healthy Eating for Teens
• Sports Nutrition & Fitness FAQs
• Related Links

 

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