Do you consider yourself to be a vegetarian? If you, like many teens, do not eat meat, poultry or fish, you are! This article provides important information on why teens choose to “go meatless” – and how to be sure that if you’re a vegetarian, you’re getting the nutrition you need to keep you healthy today and into the future.

• Types of Vegetarians
• Why do teens become vegetarians?
• Are there health benefits from a vegetarian diet?
• Are there nutrients that vegetarians don’t get enough of?
• A Few Reminders About Good Nutrition

Types of Vegetarians

There are three different types of vegetarians within the general category:

1. If you do not eat any animal products – including meat, fish and all milk products – then you can call yourself a Vegan.



2. Lactovegetarians do not eat meat, poultry, fish and eggs, but their diets include milk products.



3. A Lacto-ovovegetarian does not eat fish, poultry or meat, but does eat eggs and milk products. This is the category that most vegetarians in America fall into, and is probably the diet that most easily allows complete nutrition.

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Why do teens become vegetarians?


The decision to become a vegetarian is a personal one, made for any number of reasons. Some common explanations that teens give for choosing a meatless lifestyle include the following:



• Food likes and dislikes


• Animal rights concerns


• Religious or cultural beliefs


• Diet and health concerns


• Family decision


These reasons are healthy, responsible explanations for why teens choose to avoid meat. But it’s important to note that in some cases, the decision to become a strict vegetarian or adopt an overly restrictive diet can be an early sign that a teen is developing an eating disorder such as anorexia. If you have concerns or questions about this issue, please talk to your doctor or a parent or teacher.
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Are there health benefits from a vegetarian diet?


A vegetarian diet can be either helpful or harmful to your health, depending on whether you get proper nutrition (more on that below). Some of the health benefits for vegetarians who eat responsibly include decreased risk of heart disease as you grow older, lower blood pressure, decreased risk for some types of cancer, lower chance of adult onset diabetes and a lower likelihood of being overweight. (Since you are eating foods that are less likely to harden the arteries, they are less likely to cause obesity.) This assumes that you continue to be a vegetarian for most of your life, and that you don’t just substitute potato chips or candy for meat. Many of these health benefits can be overridden if your diet is high in sugary carbohydrates and saturated or trans fat.
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Are there nutrients that vegetarians don’t get enough of?


Your vegetarian diet could be low in certain nutrients that are found in meat, poultry and fish. These include calcium, iron, vitamin B12 and vitamin D. You also have to be sure to eat enough protein. This can be particularly challenging if you are a vegan, as foods of animal origin, such as milk and cheese, are high in protein. To learn about other non-animal, protein-rich foods, read on.

Here are some important nutrients that you need, why you need them, and vegetarian foods that contain these important nutrients.

Protein

Protein helps muscles remain strong. Proteins need to be eaten regularly, because the body cannot save them for later use.

Since meat has a lot of protein, it’s extremely important to find alternate sources if you are a vegetarian. Foods that contain protein include beans, nuts, nut butters, lentils, tofu and other soy products.

Iron

Iron plays a very important role in the formation of red blood cells. A lack of iron can cause anemia. Anemic teens are tired and lack energy.

While red meat contains high amounts of iron, non-meat foods that are high in iron are dried beans, spinach, beet greens, prunes, and iron-fortified cereals and bread. Foods that are high in vitamin C (citrus juices, citrus fruit and red peppers, for example) help the body absorb iron.

Calcium

Calcium is very important for healthy bones and teeth, especially during the teen years. A diet that is poor in calcium can lead to weak bones that break easily, and a condition called osteoporosis (literally, bones with holes in them).

Milk products are a great source of calcium. Vegans can get calcium from plant foods such as leafy greens (dark ones such as kale and collard greens), broccoli, tofu, beans and fortified soy milk.

Vitamin B12

Lack of vitamin B12 can also cause anemia. Other problems include poor memory and weak muscles.
Consumption of enough vitamin B12 is usually not a problem for vegetarians who eat eggs and milk products, since B12 is found in foods of animal origin. It is found also in multivitamin supplements and fortified cereals.

Vitamin D

Vitamin D is important in helping the body use calcium. Lack of vitamin D may cause similar problems to those caused by a lack of calcium.

There are only a few foods that are high in vitamin D naturally. Most brands of milk contain vitamin D, as do many multivitamins. Exposure to sunlight also stimulates the body to produce vitamin D.


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A Few Reminders About Good Nutrition


Whether you choose a vegetarian lifestyle or not, the following nutritional pointers can help you stay healthy and fit:



• Eat frequent, small meals.


• Try not to skip breakfast and even better, have a healthy breakfast (Pop Tarts don’t count!).


• Limit fast foods, which are not only high in fat and calories, but also low in nutritional value.


• Try to drink eight glasses of water a day (don’t forget that some foods have a lot of water in them, such as watermelon).


• Vary your diet to get complete nutrition – it is more interesting, too!


• Replace refined, white flour with whole wheat, grains and brown rice, all of which contain fiber that can improve digestive health and reduce risk of cancer and heart disease.


• Get lots of calcium – doctors recommend that teens get 1,300 milligrams of calcium (5 8-ounce glasses of milk) a day, which is slightly more than the amount contained in an entire quart of milk!More information on calcium.


Remember, you can always talk with your doctor or a dietitian, parent or teacher about healthy eating habits, or concerns about your diet or weight.
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