If you have teenagers in your family, chances are at least one, if not more, will be vegetarian. For many teens, as for adults, this can be a very healthy way of eating but it must be done with some knowledge and careful planning.

First some basics. There are several different kinds of vegetarian diets. They include:

Semi-vegetarian — Generally eats no red meat but may have some poultry and fish while eating vegetarian fare.

Pesco-vegetarian– Avoids red meat and poultry but eats some fish and seafood.

Lacto-ovo — Avoids all meat, poultry and fish but eats dairy products and eggs.

Vegan — Excludes all animal products including meat, eggs, dairy products, honey and gelatine.

Of course, the more restrictive your diet, the more carefully you must plan to make sure you get adequate nutrition. For teens, since it is a time when your bodies are still growing and developing, its even more important to plan well.

A very recent study, published in the Journal of the American Dietetic Association, studied the food habits of teens who were currently vegetarian, formerly vegetarian and never vegetarian. They looked at their weight, dietary intake of fruits, vegetables, fat and calories, and also unhealthy weight-control behaviours. While they did find that the vegetarians were less likely to be overweight and had healthier dietary intakes when it came to fruits, vegetables and fat, they also found them to be at increased risk for disordered eating behaviours. Some other studies have shown that teens following vegetarian diets can be missing some key nutrients that are especially important at this time of their lives.

The good news is that vegetarians who eat a diet full of fruits, vegetables and healthy grains will get all the health benefits of a wide range of vitamins, mineral, plant chemicals and fibre. It also can be a way of eating fewer calories and managing weight concerns. But, those foods also have to come with healthy substitutes for the foods that are being eliminated.

For all vegetarians, here are a few of the nutrients to pay close attention to:

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PROTEIN: It’s a myth that vegetarians don’t eat enough protein. If you replace the animal protein with vegetable proteins like beans, soy foods, tofu, nuts and nut butters and/or combine grains, legumes and vegetables you will get enough. And, eating eggs and dairy products provide complete protein. Many natural combinations are good protein/teen friendly meals — peanut butter and bread; falafel and pita; hummus with pita or crackers; burrito with rice and beans; granola with nuts; a veggie burger; veggie pizza; and or course, macaroni and cheese.

Protein can be a problem for teens who eliminate all animal products and exist on foods like bagels, pasta with tomato sauce and salads.

IRON: Iron deficiency is a common problem in North American teens, causing low energy, difficulty concentrating and fatigue. Non-meat sources of iron include lentils, beans, dried fruit, egg yolks and iron-enriched cereals, grains and pastas. The iron in vegetables and grains isn’t as well absorbed as the iron in meat, so you should eat these foods with a source of vitamin C, such as oranges, grapefruits, strawberries, peppers so it will be absorbed better. Have a bowl of cereal with berries, pasta with tomato sauce and peppers, vegetarian chilli or tacos, trail mix with nuts and dried fruit.

CALCIUM: The teen years are an important time for the development of healthy bones for life and calcium is the main player here. If you eliminate dairy, you must look for alternate calcium sources which include tofu (make sure you buy the kind made with calcium), fortified soy and rice beverages, fortified orange juice, kale, dark green vegetables and nuts. Make a smoothie from a fortified soy or rice beverage, have fresh or frozen yogurt (made from either soy or cow’s milk, depending on your preference), eat cheese (regular or soy) in a sub, grilled cheese or pizza, drink a latte or eat ice cream or frozen yogurt. It may be necessary to take a calcium supplement if you eliminate all dairy products and calcium fortified beverages.

VITAMIN D: Equally important for bone health is vitamin D found in fluid milk, fortified soy and rice beverages, some fortified orange juice and yogurt, egg yolk and fortified margarine. This vitamin is also produced when your body is directly exposed to sunlight. Teens need 200 IU/day and again, a supplement may be necessary.

ZINC: Non-animal sources include soy products like tempeh, miso and tofu, soy and rice beverages, beans, lentils, whole grains, enriched cereals, nuts and seeds. Dairy products and eggs are good sources for lacto-ovo vegetarians.

VITAMIN B12: This vitamin is found only in animal foods. A strict vegan should eat B12 fortified foods like fortified soy or rice beverages or look to supplements.

If you decide to become a vegetarian, it might be helpful to consult a dietitian for help in planning your meal choices. To find a registered dietitian in your local area, visit dietitians.ca/find or ask your doctor for a referral. Dietitians of Canada and the Ontario ministry of health promotion provide a toll-free service at 1-877-510-5102 that lets you speak directly to a registered dietitian and have your nutrition and healthy eating questions answered.

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