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.
What nutritional concerns would you have for a growing teenager if they chose a vegetarian lifestyle?
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 are some nutritional concerns of people choosing the vegetarian diet?
The nutrients of concern in the diet of vegetarians include vitamin B(12), vitamin D, ω-3 fatty acids, calcium, iron, and zinc. Although a vegetarian diet can meet current recommendations for all of these nutrients, the use of supplements and fortified foods provides a useful shield against deficiency.
Is being a vegetarian healthy for a teenager?
You need not fret about a child’s growth as long as you provide dairy and eggs, fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes, nutrition experts say. A lacto-ovo vegetarian diet is a healthy choice for most children and teens.
What do vegetarian teenagers need to be aware of?
Common Mistakes Teens Make When Going Meat-Free
Or, they miss out on important nutrients like iron, calcium or vitamin B12. Additionally, some vegetarians eat a heavily processed diet. Teens may not understand what their body needs nutritionally, which can be a problem since they are still in a rapid phase of growth.
What’s a vegan eat?
A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
What are some examples of nutritious snacks for teenagers?
Although homemade snacks are a great option for teens, you can also choose from plenty of nutritious packaged options.
- Trail mix, nuts, and seeds. …
- Granola bars and protein bars. …
- Cheese sticks. …
- Healthy chips. …
- Turkey sticks. …
- Dried fruit. …
- Premade energy bites. …
- Nut butter packets.
What are the risks of being a vegetarian?
6 Ways Being a Vegetarian Could Seriously Mess You Up
- Low 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 the problems with a vegetarian diet?
Not Getting Enough Vitamin B12
For this reason, vegetarians have an increased risk of vitamin B12 deficiency ( 9 ). Vitamin B12 deficiency can cause fatigue, memory problems and numbness. It can also lead to megaloblastic anemia, a condition caused by having a lower-than-normal amount of red blood cells ( 10 ).
What are the cons to being a vegetarian?
Cons of being a vegetarian
High-carb diets cause your blood pressure to spike and drop, which negatively impacts overall health and increases your likelihood of developing type 2 diabetes. Other cons of being a vegetarian include vitamin deficiencies, especially when it comes to nutrients found only in meat.
How can a vegetarian be a healthy teenager?
Start with dishes that include vegetables and a whole grain, along with a protein that can be added after cooking, such as, grilled tofu or beans for the vegetarian and grilled chicken breast or ground meat for other family members. Encourage a vegetarian teen to try new foods and be adventurous.
What are some of the benefits and risks of following a vegetarian diet?
Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers. Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium.
Does being a vegetarian stunt your growth?
Putting kids on a vegan diet may stunt their growth, a small study suggests. Vegan kids tend to have better heart health but lower bone density and mineral content, a study suggests. Supplementing calcium and B and D vitamins could help round out a healthy vegan diet for kids.
Do vegetarians get enough nutrients?
Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet. But if you don’t plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.
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.
How do vegetarians feed their children?
Some kid-approved vegetarian favourites are:
- Whole grain cereal with milk or fortified soy beverage.
- Museli or hot cereal like oatmeal.
- Vegetable omelettes or scrambled eggs. Try this Indian spiced egg dish.
- Nut butter sandwiches. …
- Yogurt parfaits or smoothies.
- Macaroni and cheese.
- Veggie and Bean Pita.
- Veggie pizza.