Q: I want to become a vegetarian. Will I be able to meet all my nutritional needs?

A: Plant-based diets can be healthy and adequate for all ages if done correctly. Children and your particular age group are no exception. The amount of calories each person needs as well as percentage in each macronutrient category (carbohydrates, protein and fat) is essential to making sure needs are met.

There are many resources that can help establish these requirements. The first source should be to visit a Registered Dietitian (RD) in order to guide the way and help calculate calories needed as well as address any other nutritional concerns. Go to www.eatright.org under the ‘Find a Registered Dietitian’ tab to find an RD near you.

The Basics — Fat, Carbohydrates, and Protein     

Instead of protein from animal sources like chicken, turkey, eggs or beef you can get it from legumes, beans, tofu, breads, cereals and nuts.

The legumes and beans are nutritional “powerhouses” as they contain many essential vitamins and minerals, as well as fiber and are easy on the budget.

Carbohydrates should be from fruits, vegetables and whole grains (i.e. brown rice, whole wheat breads, whole wheat pasta). Remember though, just because a vegetarian swears off hamburgers and pepperoni pizza doesn’t mean potato chips and cheese pizza are healthier or more nutritious. Variety from healthy foods is key to getting all the necessary nutrients.

Fat is usually pretty easy and mindless to incorporate since it is in several foods we eat. The important thing to remember is to focus on healthier fats like those in olives, olive oil, nuts and nut butters, low-fat dairy products and non-dairy milks. Fat is very important to our diets, but again keeping it to a minimum and not going overboard is the focus. It should make up approximately 15-20 percent of calories in the diet.

Other Important Nutrients — Calcium, Vitamin D, Iron, and Vitamin B12

Calcium and Vitamin D

Calcium and Vitamin D are very important for everyone, but in particular for this age group. Bone density is determined in adolescence and young adulthood and vitamin D and calcium help build strong bones and support growing bodies.

Therefore, including good sources of calcium in their diet every day is necessary. Good sources of calcium include: tofu made with calcium sulfate (read the label), figs, beans, tahini (sesame butter), green leafy vegetables (i.e. collard greens, mustard greens, and kale), and calcium-fortified soymilk, ready-to-eat cereals  and orange juice, which are often fortified with Vitamin D as well.

Vitamin D is also made in the skin from sunlight, just 15-20 minutes of natural sunlight exposure is enough.

Iron

Teenagers have fairly high iron requirements, but a vegetarian can meet iron needs while avoiding the excess fat and cholesterol found in red meats, such as beef or pork. Consuming a food with high levels of vitamin C (like citrus fruits, orange juice, tomatoes and broccoli) at each meal increases iron absorption. Foods containing good sources of iron include: tofu, dried beans, black-eyed peas, chickpeas, pinto beans, potatoes with skin, cashews, enriched pasta, oatmeal, spinach, dried fruits, fortified breads and cereals, blackstrap molasses, beet greens and watermelon.

Vitamin B12

If you continue eating eggs and low-fat dairy products (a lacto-ovo-vegetarian, lacto-meaning milk, ovo-meaning eggs), Vitamin B12 should not be of concern as you should be getting the required amount. Good sources include Vitamin B12-fortified foods — nutritional yeast, soymilk, meat analogs or ready-to-eat cereals. Be sure to read the labels. If you decided to be a vegan (no animal products), however, then a Vitamin B12 (cobalamin) supplement is recommended of no more than 100 percent of the Daily Value.

There are a variety of reasons an individual chooses to become a vegetarian. From refusing to contribute to factory farming practices, staving off heart disease or related health problems, to helping contribute to a more sustainable and “green” environment, as well as religious practices, to taste and tolerance preferences.  No matter the reason for becoming a vegetarian, it can be a healthy, beneficial, and enjoyable choice for you, your family, and all ages alike.

To get started or stay on track you can check out these trusted websites:

•    The Vegetarian Resource Group at www.vrg.org

•    http://www.vegetariannutrition.net

•    http://www.vegetarianteen.com

•    Physicians Committee for Responsible Medicine on vegan diets www.pcrm.org

•    http://www.eatright.org/Public/content.aspx?id=6374

Editor’s note: Nutrition questions may be emailed to Monique at richardmm@goldmail.etsu.edu.

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