Vegetarianism and Nutrition

Although there are many health benefits to being a vegetarian, teenagers especially must be careful when choosing to eliminate meat or fish from their diets. As a teenager you are still in a phase of development which requires certain nutrients to ensure that you live a long and healthy life. Nutritional needs are high during these years. The nutrients which are most necessary are

  • Protein
  • Calcium
  • vitamin D
  • iron
  • Omega-3 Fatty Acids

Unfortunately, cutting out certain food groups which contain animal products, may also reduce the amount of required nutrients your body needs to fully develop. Luckily, there are ways to avoid such an unwanted problem, and still maintain a vegetarian diet.

Variety is Key

The key to a healthy vegetarian diet is a mix of different foods. A healthy, varied vegetarian diet includes

  • fruits, vegetables, and leafy greens
  • whole grain products
  • nuts, seeds and legumes

 Some vegetarians also choose to eat dairy products and/or eggs.

How to Get Your Protein

Vegetarian teens eating varied diets can avoid difficulty getting enough protein as long as their diet contains enough energy to allow for growth. Cow's milk and low-fat cheese are protein sources, in addition to beans, breads, cereals, nuts, peanut butter, tofu, and soy milk. Eating a diet consisting of only fruits, fats, and alcohol do not provide a sufficient amount of protein, and teenagers should be aware of this when making certain food choices.

Building Strong Bones: The Importance of Calcium and Vitamin D

During adolescence, calcium is used to build bones. Since bone density is established in young adulthood it is important to include three or more good sources of calcium in your diet every day. Cow's milk and dairy products contain calcium. However, there are other good sources of calcium such as

  • tofu processed with calcium sulfate
  • green leafy vegetables including collard greens
  • mustard greens and kale
  • Calcium-fortified soy milk and orange juice.

Vitamin D intake is also necessary for strong bones, as it helps your body absorb your calcium intake. Therefore, it is especially important to make sure you get vitamin D from the foods you eat, such as fortified dairy products and soy milk, or from a supplement.

Iron Intake

The iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, you should consume foods containing vitamin C. Citrus fruits and juices (for example, orange juice), tomatoes, and broccoli are all good sources of vitamin C. Foods which are high in iron include

  • Broccoli
  • Raisins
  • Watermelon
  • Spinach
  • Black-eyed peas
  • Chickpeas
  • pinto beans

 

Omega-3 Fatty Acids

Research has shown that omega-3 fatty acids may reduce the risk for cardiovascular disease, improve cognitive function and vision, and act as an anti-inflammatory in the body. The primary sources of omega-3 fatty acids in the diet are fish, organ meats, and DHA-enriched foods (an omega-3 nutrient), such as eggs. Thus, vegetarians may not get enough omega-3 fatty acids in their diet. However, vegetarians can choose from the increasing variety of DHA-enriched foods in order to boost their omega-3 fatty acid intake.

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