what to feed a teenage girl who is a vegetarian

^{Meal Suggestions for Vegetarian Teens}

• Omelettes or frittatas made with vegetables such as asparagus, broccoli, mushroom, sweet peppers, and onions – serve with whole grain bread or toast and a glass of milk or fortified ...
• Burritos or tacos made with kidney or black beans or refried beans
• Stir fries made with tofu, vegetables, and nuts – enjoy with whole wheat couscous or brown rice
• Salads made with leafy greens, chick peas, white or red kidney beans, nuts, vegetables, pasta, rice, couscous or barley
• Falafels and hummus made with chick peas served with whole grain pita bread and salad, sweet peppers or carrots
Peanut or almond butter on whole wheat or multigrain bagels with banana or apple slices- with a glass of calcium fortified orange juice
Soups made with lentils, beans, and vegetables – serve with whole grain bread or crackers
Canned baked beans in tomato sauce with molasses served with toast, vegetables and dip
Casseroles made with beans or lentils, rice, corn, and tomatoes
Pizza topped with vegetables
Vegetarian chilli served with cornbread or couscous
Vegetarian lasagne
Soy milk smoothies with a banana, frozen berries and a splash of orange juice

What is a healthy vegetarian diet for teenagers?

A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs. Teenage vegetarians have nutritional needs that are the same as any other teenager.

Can teenage vegetarians eat eggs?

Some vegetarians also choose to eat dairy products and/or eggs. Teenage vegetarians have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years.

What should a 14 year old eat as a vegetarian?

Meal Suggestions for Vegetarian Teens. Omelettes or frittatas made with vegetables such as asparagus, broccoli, mushroom, sweet peppers, and onions – serve with whole grain bread or toast and a glass of milk or fortified soy milk. Burritos or tacos made with kidney or black beans or refried beans.

What is in the lacto-ovo diet for teen vegetarians?

Menu for Teen Vegetarians (Lacto-Ovo Vegetarian) 1 1 cup cooked oatmeal 2 1 hard boiled egg 3 1 cup berries 4 8 fluid ounces skim milk 5 8 fluid ounces orange juice

What should a vegetarian teenager eat?

Tips for creating a balanced vegetarian dietLegumes (beans, lentils, dried peas)Soy products (tofu)Meat substitutes (soy-based burgers, hot dogs)Nuts (including nut spreads such as peanut or almond butter or tahini) and seeds.Eggs and dairy products.

Is it healthy for a teenager to be a vegetarian?

The Academy of Nutrition and Dietetics endorses vegetarian eating, saying that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

What should I feed my vegetarian daughter?

Protein foods: such as nuts and seeds, tofu, tempeh, edamame, fortified plant-based beverages, legumes like lentils and beans. Depending on the type of vegetarian your child is, protein foods could also include eggs, milk, yogurt, cheese and fish.

Can a teenager become vegetarian?

Being vegetarian is common among teenage girls these days. According to the 1997 National Nutrition Survey, about 13% of girls aged 15-18 years call themselves vegetarian. Although not as common as the girls, teenage boys and men aged 15-24 years were the most likely among males to eat some type of vegetarian diet.

What do vegetarians eat for breakfast?

The following ingredients are always worth having for a balanced, nutritious breakfast:Plant milks (oat, soya, coconut, almond and more!)High-fibre cereals.Peanut butter.Oats.Plant-based yogurts (soy, coconut)Avocados.Wholegrain or rye bread.Fruits (bananas, berries, kiwi fruit, oranges and more)

What should a vegetarian child eat?

A vegetarian diet can be a healthy choice for all kids, as long as it's planned well. The basics of a vegetarian diet are the same as for any healthy diet — provide a variety of foods including plenty of fruits and vegetables, whole grains, legumes (like beans, soy, and lentils), nuts, and seeds.

What are the negative effects of vegetarianism?

6 Ways Being a Vegetarian Could Seriously Mess You UpLow Vitamin D. Yes, you can get vitamin D from plant sources and supplements. ... Not Enough Zinc. Beef and lamb are two of the highest sources of zinc. ... Anemia. ... Anxiety. ... Depression. ... Eating Disorders.

What 4 nutrients might vegetarians not get in their diet?

7 Nutrients That You Can't Get from PlantsVitamin B12. Vitamin B12 is an essential nutrient that's almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs ( 1 ). ... Creatine. ... Carnosine. ... Vitamin D3 (cholecalciferol) ... Docosahexaenoic acid (DHA) ... Heme iron. ... Taurine.

Do vegetarians eat eggs?

Vegetarians do not eat fish, meat or poultry, but do eat eggs and dairy. Vegans also follow the no-meat rule, but also exclude animal products or by-products such as eggs, dairy and honey. In the past, eggs have had a bad reputation, as their yolks contain a lot of dietary cholesterol.

What is a good diet for a 14 year old?

A healthy, balanced diet for teenagers should include: at least 5 portions of a variety of fruit and vegetables every day. meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible. some milk and dairy products or alternatives – choose low-fat options where you ...

How do vegetarians get protein?

Vegetarians should obtain protein from a variety of plant sources, including legumes, soy products, grains, nuts and seeds. Eggs and dairy products also provide protein for those following a lacto-ovo-vegetarian diet.

What is a typical vegetarian meal?

Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots. Grains: Quinoa, barley, buckwheat, rice, oats. Legumes: Lentils, beans, peas, chickpeas. Nuts: Almonds, walnuts, cashews, chestnuts.

What are the negative effects of vegetarianism?

6 Ways Being a Vegetarian Could Seriously Mess You UpLow Vitamin D. Yes, you can get vitamin D from plant sources and supplements. ... Not Enough Zinc. Beef and lamb are two of the highest sources of zinc. ... Anemia. ... Anxiety. ... Depression. ... Eating Disorders.

What are disadvantages of being a vegetarian?

Eight Potential Disadvantages of Being a VegetarianIt's Difficult to Eat Enough Protein. ... Vegetarian's Meal Choices Can Seem Limited. ... Eating Out Can Be a Challenge. ... Dinner Engagements Require Explaining Your Eating Preferences. ... Family and Friends Will Have Different Eating Habits. ... Traditions for Holidays May Need to Change.More items...

Do vegetarians grow taller?

The results indicate that vegetarian children and adolescents on a balanced diet grow at least as tall as children who consume meat.

Is it healthier to be a vegetarian?

Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids.

How to help a teen become a vegetarian?

To support your teen's food choice, you may need to find new ways to prepare some family meals. Involving your teen in making his or her own meals can help them learn how to cook and prepare a nutritionally balanced meal. Teens need to know there's more to being a vegetarian than simply eliminating meat! And yes – they do need to eat their vegetables!!

What foods can you eat to get iron?

Protein needs can easily be satisfied by eating a variety of beans, peas, lentils, soy products, nuts, seeds, as well as milk products and eggs. Iron - choose whole grain breads and cereal, dark green leafy vegetables, dried fruit, eggs, beans, lentils, and nuts. To increase absorption of iron from plant foods eat vitamin C rich foods at ...

What are some good recipes for kidney beans?

Burritos or tacos made with kidney or black beans or refried beans. Stir fries made with tofu, vegetables, and nuts – enjoy with whole wheat couscous or brown rice. Salads made with leafy greens, chick peas, white or red kidney beans, nuts, vegetables, pasta, rice, couscous or barley.

How to satisfy hunger associated with growth spurts?

In order to satisfy hunger associated with growth spurts, high activity levels, or for taller people, choose more whole grains and vegetables and fruits to satisfy your higher energy needs. Vegetables and Fruit: 8 servings per day for males; 7 servings per day for females.

Do teens need to eat vegetables?

Involving your teen in making his or her own meals can help them learn how to cook and prepare a nutritionally balanced meal. Teens need to know there's more to being a vegetarian than simply eliminating meat! And yes – they do need to eat their vegetables!!

What to do when you are a vegetarian teenager?

Encourage a vegetarian teen to try new foods and be adventurous.

What foods should a teenager eat?

If your teen is hesitant to try new foods, it may be hard to meet their needs for nutrients like protein, iron and calcium. Tofu, kidney and other beans, edamame (soy beans), quinoa, dark leafy greens, fortified soy milk and fortified orange juice are just a few of the many nutrient-rich plant-based options .

How often should a teenager eat a vegetarian meal?

A vegetarian meal can be a healthy choice for the whole family, so let your teen plan and help create a family meal at least once a week. Work with your teen to create a menu and shopping list, and go shopping together. If your teen is a lacto-ovo vegetarian (consumes dairy and eggs), here is a sample menu to try.

Why do teens become vegetarians?

Teens become vegetarians for many different reasons. Regardless of why a teen stops eating some or all animal-based foods, parents play an important role in helping make sure their child gets all the vitamins, minerals and other nutrients necessary for growth and good health.

Do vegetarians eat fish?

Some vegetarians even eat small amounts of fish occasionally. Talking with teens about which animal-based foods they do and do not wish to include in their diets, and why, helps parents provide support and ensure their kitchen is stocked with a variety of plant-based offerings.

What to serve vegetarian teenagers?

Keep meat plain and simple for the meat-eaters and jazz up the vegetables instead so you only need to cook one meal. Dress up the vegetables and serve them as a main to your vegetarian teenager, and as a side dish to grilled meat, fish or chicken for the meat-eaters. For example, a pumpkin and chickpea risotto for the vegetarian becomes a tasty accompaniment to lamb steaks for the rest of the family, along with a tossed side salad for everyone.

What to do if a teenager is vegan?

If your teen chooses to become vegan, she’ll need to see a dietitian to discuss if any supplements are needed. For example, if she stops drinking milk, she’ll need to drink a calcium-fortified soy milk or take a calcium supplement.

What to do when your teen is not eating meat?

It’s a good way to introduce legumes, grains and soy products such as tofu and tempeh – if your teen is not eating meat, she will need to eat more of these foods.

What are the signs of a vegetarian diet?

Tiredness and fatigue or lack of energy are the best early warning signs for parents. This indicates your teen could be deficient in iron, vitamin B12 or zinc, the three main and common shortfalls in a vegetarian diet, particularly a vegan diet. Other signs to watch are poor digestion, little or no appetite, nausea or loss of menstruation. Naturally there are other causes for these symptoms so it’s wise to visit your family doctor if any of these occur.

Why did Sarah decide to become a vegetarian?

16-year-old Sarah decided about 15 months ago to become a vegetarian for ideological reasons – she is acutely concerned about animal welfare. Then nine months ago, Sarah went a step further and became a vegan – now she doesn’t eat any animal products at all.

Why do girls become vegetarians?

Many girls become vegetarian because they think it will lead to weight loss – if you munch on vegetables all day , you won’t be consuming much at all. However, many popular vegetarian dishes are high in fat. For example, think of vegetarian lasagne (up to 35g of fat), vegetable laksa with fried tofu cubes (around 36g) and the humble cheese and vege flan (which can pack in 40g). Many other meat-free dishes that are deep-fried in oil, topped with a rich cheese sauce or made with buttery shortcrust pastry are also high in fat.

What to eat if you don't have calcium?

Fats and oils: 1 tablespoon (20g) of mono- or polyunsaturated oil, mono-unsaturated spread, tahini, mayonnaise, salad dressing, peanut butter, seeds (sunflower, pumpkin, sesame), avocado or wheat germ.

Why do vegetarian teenagers need the same nutrients as younger vegetarians?

Also, vegetarian teenagers need the same healthy foods and nutrients as younger vegetarian children, just more of them! That’s because teenagers need extra nutrition to fuel the physical changes happening in their bodies during puberty.

What foods are good for vegetarians?

For vegetarian children, the best sources of calcium are dairy products like milk, cheese and yoghurt. Dairy-free foods that are rich in calcium include tofu, some green leafy vegetables like kale and bok choy, nuts, seeds, tinned fish with bones, and foods fortified with calcium, like cereal, soy milk and bread.

What nutrients do vegetarians need?

Vegetarian children and teenagers need enough protein, iron, calcium, zinc, omega-3 fatty acids and vitamin B12 in their diets. Vegetarian teenagers need more healthy foods and nutrients than younger vegetarian children.

What vitamins do vegans need?

If your child is a vegan, they’ll need to get vitamin B12 from fortified foods like fortified breakfast cereals, plant-based milks and soy products. Not all of these products have added B12 so be sure to read their food labels. Zinc. Vegetarian children can get zinc from milk, seeds, tofu and wholegrain cereals.

What foods should a child eat for breakfast?

For example, your child could eat wholegrain cereal and an orange for breakfast. Vitamin C-rich foods include citrus fruits, strawberries, capsicum and broccoli. Adolescent girls with frequent, long or very heavy periods have a higher risk of becoming iron deficient and getting anaemia.

What are the five food groups that a vegetarian should eat?

Like all healthy diets, healthy vegetarian diets for children and teenagers need to include a wide variety of fresh foods from the five food groups: vegetables. fruit. grain foods. reduced-fat dairy or dairy-free alternatives. protein.

What are some good sources of omega 3 fatty acids for vegetarians?

Flaxseed, chia seeds, walnuts, canola oil and soy products are good vegetarian sources of omega-3 fatty acids. Protein. For protein, vegetarian children can include dairy foods, eggs, beans, lentils, chickpeas, tofu and nuts in their diets. Vitamin B12. Vegetarian children can get vitamin B12 from eggs and milk if their diet includes these animal ...

What is the best diet for teens?

Teens need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals.

What does a vegan eat?

A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products. A stricter form of vegetarianism is veganism ...

What foods are high in iron?

Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses.

Why do people choose to be vegetarian?

Parental preferences, religious or other beliefs, and health issues are among the most common reasons for choosing to be a vegetarian. Many people choose a vegetarian diet out of concern over animal rights or the environment. And lots of people have more than one reason for choosing vegetarianism.

What foods help you absorb iron?

Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better. Girls need to be particularly concerned about getting enough iron because some iron is lost during menstruation.

Is there a vegetarian option in the supermarket?

There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich. If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself.

Is vegetarian diet good for kids?

That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.

What is a vegetarian diet for teens?

A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs. Teenage vegetarians have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth ...

What to ask a teenager about vegetarianism?

Probably the most frequent questions for teenage vegetarians are about the nutritional adequacy of their food choices. A vegetarian diet can be enjoyed by people of all ages. The key to a healthy vegetarian 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. A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs.

What is the best vitamin for vegans?

Vitamin B12 is a vitamin which only vegans (vegetarians eating no dairy, eggs, meat, fish, and birds) need to add to their diet. Some cereals and fortified soy milks have vitamin B12 (check the label). Red Star T-6635 nutritional yeast flakes (Vegetarian Support Formula) also supply vitamin B12.

How to get iron for teenagers?

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, eat a food containing vitamin C as part of the meal.

What are the most important nutrients for a 13 year old?

Nutritional needs are high during these years. The nutrients you will probably be asked about the most are protein, calcium, iron, and vitamin B12.

How does vegetarianism benefit the environment?

A Vegetarian Diet Benefits Your Health, the Environment, and Animals Too! Vegetarianism represents a positive move toward a cleaner and more compassionate world, a reduction in global hunger, and improved personal health.

Is the vegetarian resource group a non profit organization?

The Vegetarian Resource Group is a non- profit organization. Financial support comes primarily from memberships, contributions, and book sales. The contents of this article, as with all The Vegetarian Resource Group publications, is not intended to provide personal medical advice.

What to feed a teen who wants to be a vegetarian?

Offering a vegetarian protein source at meals is the biggest change, and that is relatively easy to do. Tofu and other soy products, beans and quinoa are good options for protein.

What are some good foods for teens?

Tofu and other soy products, beans and quinoa are good options for protein. Most sides like veggies, fruits, and whole grains will be okay for all family members to eat provided they are free from animal sources (like butter). Get your teen to help with meal preparation and you’ll both benefit!

What are the best foods for teens to build bone?

Calcium and vitamin D. Look for fortified foods with calcium and vitamin D, such as orange juice, cereals, and alternative milks. Teens are still in peak bone building mode and these two nutrients are essential to the process.

What foods can teens eat to get iron?

Iron. This is an “at-risk” nutrient for any teen, even those who eat animal products like beef. Iron can be found in beans, tofu, green leafy vegetables and cereal. Because plant sources of iron are harder for the body to absorb and use, pair vitamin C sources like OJ or berries with iron foods to make absorption easier.

What is the best vitamin for teens?

Vitamin B12. Find a good vitamin B12 food source like fortified soy milk or a supplement, such as nutritional yeast. Vitamin B12 requirements are low, but essential, so your teen will want to eat a source of vitamin B12 everyday.

What are some healthy alternatives to carbs?

All types of fruit and veggies, and non-dairy substitutes like nut milks and coconut yogurt , add healthy versions of carbohydrate too. Steer clear of too many processed carbs like chips, sweets and sugary drinks.

What are some good sources of protein?

Good options are beans and bean products like hummus; nuts and nut butters; seeds and seed butters; high protein grains such as quinoa, amaranth, oats and bulgur; soy milk; tofu; and soy-based yogurt.

What Is A Vegetarian?

What Nutrients Should Vegetarian Teens Be Concerned About?

Meal Suggestions For Vegetarian Teens

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