what to feed my vegetarian teenager

^{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

Full Answer

What are good diet foods for teens?

• Iron: This helps the body grow and is vital for energy and focus, the immune system, and regulation of body temperature.
• Protein: Protein is also vital for growth as the body uses it to build and repair cells and tissues. ...
• Calcium: This helps to build and maintain strong bones and teeth. ...
• Vitamin D: This helps keep bones and teeth healthy. ...

More items...

How to have a healthy diet as a teenager?

• Try to limit foods like cookies, candy, frozen desserts, chips, and fries, which often have a lot of sugar, unhealthy fat, and salt.
• For a quick snack, try recharging with a pear, apple, or banana; a small bag of baby carrots; or hummus with sliced veggies.
• Don’t add sugar to your food and drinks.

More items...

Can teenagers have a vegan diet?

Yes, a teenager can be perfectly healthy on a high quality vegan diet. The issue is the quality of the diet. If the teenagers family is not vegan or vegetarian and the kid is responsible for their own shopping and cooking it is unlikely being vegan will be really healthy.

Is the ketogenic diet safe for teens?

There are some possible side effects with long-term use, though, including:

• constipation
• kidney stones
• dehydration
• high cholesterol
• slowed growth
• weak bones

Why become a vegetarian?

Does becoming a vegetarian mean I can’t eat fish or eggs?

Is a vegetarian diet healthier than a meat-eating diet?

Will I lose weight?

What should I do when I go out to eat?

What is the best way to eat vegetarian food?

How to maintain a healthy weight?

See more

About this website

What are the specific needs of a vegetarian teenager?

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 should a 12 year old vegetarian 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.

Can teens become vegetarian?

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.

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.

Should 14 year olds be vegetarians?

Being a vegetarian is a good choice if you can plan a well-balanced diet. Simply dropping some foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones. Vegetarians must include these key nutrients into a vegetarian diet: iron.

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 ...

What are good vegetarian snacks?

17 Quick and Healthy Vegetarian SnacksNut butter with fruit. Share on Pinterest Marie delle Donne/Offset Images. ... Cheese sticks. Cheese sticks are a portable and convenient snack perfect to help curb cravings on the go. ... Bell peppers with hummus. ... Roasted chickpeas. ... Popcorn. ... Nuts. ... Yogurt with fruit. ... Kale chips.More items...•

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 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...

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.

Should 12 year olds be vegetarians?

“It's OK to be a vegetarian as long as kids choose a healthy substitute for meat and will eat enough fruits and vegetables,” Todd says. “But kids need to fully understand what's involved with being a good vegetarian. If they're not doing it well, they should see a dietitian.

Where do vegetarians get iron?

Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to all parts of the body.

Should 12 year olds be vegetarians?

“It's OK to be a vegetarian as long as kids choose a healthy substitute for meat and will eat enough fruits and vegetables,” Todd says. “But kids need to fully understand what's involved with being a good vegetarian. If they're not doing it well, they should see a dietitian.

Is it safe for a child to be vegan?

The short answer is yes, with the right planning and knowledge, a child can get everything they need following a vegan diet. The biggest concern with vegan diets in early childhood is nutritional inadequacy.

What do you feed a vegetarian?

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

Is it safe to be a vegetarian?

“It can be one of the healthiest ways to eat, because we know plant foods are loaded with nutrients to protect our health.” According to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease.

default - Stanford Children's Health

The latest information about the 2019 Novel Coronavirus, including vaccine clinics for children ages 6 months and older.. La información más reciente sobre el nuevo Coronavirus de 2019, incluidas las clínicas de vacunación para niños de 6 meses en adelante.

Vegetarian Nutrition for Teenagers -- The Vegetarian Resource Group

Vegetarian nutrition information, recipes, books, and publishers of Vegetarian Journal. The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. In addition to publishing the Vegetarian Journal, VRG produces and sells cookbooks, other books, pamphlets ...

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.

What does it mean to be vegetarian?

Vegetarianism can mean avoiding all meats, dairy products, and eggs or eating dairy and eggs but no meat. 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 is the best food for a teen?

According to Sarah Krieger, MPH, RD, LD/N and spokesperson for the American Dietetic Association, teenagers who consume at least 2 – 4 servings of non-fat dairy, 2 – 3 servings of eggs, beans, nuts and soy, 4 – 6 servings of grains, and 5 – 9 servings of fruits and vegetables a day will meet all their nutritional requirements. Nonetheless, soy is the only plant food that provides a complete protein on its own. “Protein is extremely important for growing teens in terms of a range of functions including growth, immunity, hormones, mental function, etc,” says Bonnie Beezhold, MHS. So, combine legumes with grains to create whole proteins – for example, serve beans with rice.

Is a vegetarian a teenager?

Your teen is idealistic, health-conscious, and, suddenly, a vegetarian. For a parent that's used to providing protein the old-fashioned way, this can come as a shock. But, while the vegetarian diet presents special challenges, it is possible to accommodate your child’s preference without sacrificing family mealtimes or compromising her health.

What nutrients should vegetarian teens be concerned about?

All vegetarians, especially individuals who don't eat any animal products, need to be sure they get enough iron, calcium, vitamin D, vitamin B12, and zinc. 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.

How much milk should I drink a day to get calcium?

Calcium and vitamin D - consume at least 2 cups of milk or fortified soy beverages each day. Some non-dairy foods also provide calcium including tofu made with calcium, broccoli, kale, Bok Choy, almonds or almond butter, and cooked beans (soy, white, navy, black, kidney) and calcium- fortified juice. Vegetarians who don't consume any milk and alternatives including fortified soy beverages can benefit from a calcium and vitamin D supplement.

How to get iron from plant foods?

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 the same time. For example: have cereal and orange juice for breakfast; add strawberries, kiwi fruit, sweet peppers, or tomatoes to dark leafy greens; make a vegetarian chili with tomatoes and beans.

How many servings of vegetables per day for males?

Vegetables and Fruit: 8 servings per day for males; 7 servings per day for females. Grain Products: 7 servings per day for males; 6 servings per day for females. Milk and Alternatives, such as fortified soy beverages: 3 to 4 servings per day for males and females. Meat and Alternatives: 3 servings per day for males: 2 servings per day for females. ...

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 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.

What are some good side dishes to serve with falafels?

Falafels and hummus made with chick peas served with whole grain pita bread and salad, sweet peppers or carrots

What is the Vegetarian Resource Group?

The Vegetarian Resource Group is a non-profit organization. Financial support comes primarily from memberships, contributions, and book sales.

What vitamins are in red star flakes?

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.

What are some good sources of 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, and calcium-fortified soy milk and orange juice. Iron requirements of teenagers are relatively high.

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 eat as a teenager vegetarian?

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.

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.

How many stamps does VRG use?

Send the VRG a self addressed stamped envelope with one first class stamp (unless otherwise specified below) for each of the following brochures.

How much calcium should a vegetarian teenager eat?

Dietary needs for vegetarian teens are quite high when it comes to calcium. The required daily dose is 1,300 mg. If your adolescents eat dairy products, meeting their need of this particular mineral would be easier. However, you must understand that plant-based sources of calcium aren’t as effective.

Is it safe to eat meat for kids?

Being a vegetarian is perfectly safe for kids, regardless of their age. You just need to remember that during the adolescent years, they require a higher intake of some essential nutrients that are harder to get from plant-based products. Luckily, a well-balanced meat-free diet makes it easier to control the BMI as well as keep the skin and hair healthy and attractive.

Do vegetarians eat greens?

Kids, no matter their age, rarely like to ‘eat their greens ’. This is a serious concern as leafy greens are one of the main sources of iron. The dietary needs of vegetarian adolescents in regards to iron are rather peculiar. Teens who don’t eat meat and only consume the barest minimum of animal products must get 1.8 times more iron from their meals.

Do plants have protein?

Protein intake is always a concern for plant-based diets, especially in relation to the needs of a growing body. On average, children must consume larger amounts of amino acids, which are the ‘building blocks’ used by our cells. Kids, who only get their proteins from plant-based foods, must consume 35% more than their omnivore peers when they are 0-2 years old. The difference should drop to 10-15% by the time they reach adolescence.

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.

How to start a vegetarian diet for teens?

A one- or two-week trial period before making a public commitment to vegetarianism is a great idea and you could start by taking your teen out for a vegetarian meal to discuss it further. You could also suggest a gradual conversion. Start off eating more vegetables and smaller meat serves.

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.

How many servings of vegetables are in a salad?

Vegetables, salads and sprouts: 5 serves, raw and cooked (a serve is around 1/2 cup of vegetables).

Why become a vegetarian?

People choose to be vegetarians for all sorts of reasons. Some common reasons someone may consider a meatless diet:

Does becoming a vegetarian mean I can’t eat fish or eggs?

Not necessarily . There are many different ways to be a vegetarian. Here are some different types of vegetarians:

Is a vegetarian diet healthier than a meat-eating diet?

Studies show that vegetarians may be at lower risk for some diseases and conditions, including:

Will I lose weight?

Vegetarian diets tend to be low in fat and high in fiber. This can be good for people trying to lose weight. But if you are still growing -- or you are already at a healthy weight -- it can be a problem. Use these tips to maintain a healthy weight:

What should I do when I go out to eat?

Sticking to your vegetarian diet can be tricky when you eat out. Here are some tips that will make going to a restaurant with your friends and family easier:

What is the best way to eat vegetarian food?

The key to a healthy vegetarian diet is variety. This means you should try to eat a mix of foods that includes: fruit. vegetables. whole grains. These vegetarian foods will help you balance your diet: Foods high in iron: spinach. beet greens.

How to maintain a healthy weight?

Use these tips to maintain a healthy weight: Make sure you get enough omega-3 fats. Vegetarians (and especially vegans) sometimes don’t get enough omega-3 fats. These fats are good for your heart. They can be found in eggs and fish if you eat them.

What Is A Vegetarian?

What Nutrients Should Vegetarian Teens Be Concerned About?

Meal Suggestions For Vegetarian Teens

Bottom Line