Tips for Parents

• If your teen chooses to follow a vegetarian diet, it is important for you to be aware of the varied alternative eating patterns so you can support your teen. The following classifications are vegetarian diets:  (Nemours Foundation)
  • Ovo vegetarian:  eats eggs; no meat
  • Lacto-ovo vegetarian:  eats dairy and egg products; no meat
  • Lacto vegetarian:  eats dairy products; no eggs or meat
  • Vegan:  eats only food from plant sources
  • Pesco vegetarian:  eats fish but no other meat
  • Pollo vegetarian:  eats poultry but no other meat
• Appropriately planned vegan and lacto-ovo vegetarian diets can satisfy nutrient needs of infants, children and adolescents, as well as promote normal growth.  Dietary deficiencies would most likely occur in very restrictive diets.   (American Dietetic Association, ADA)
• Variety within the vegetarian diet is essential, and special attention should be given to the adequate intake of vitamins and nutrients. The American Heart Association suggests paying careful attention to the following nutrients when considering a vegetarian diet for your teen: 
  • Calories and fat:  Vegetarian children’s diets sometimes tend to be high in fiber, filling their stomachs but making it difficult for them to consume the levels of energy they need.  Avocados, nuts, seeds, dried fruits and soy products can provide concentrated sources of calories.
  • Protein:  Protein needs generally can be met by eating a variety of plant foods and having an adequate intake of calories.  Foods high in protein include legumes, grains, soy products, nuts, dairy products and eggs.  Grains like rice, pasta, breads and cereals provide the same protein.
  • Calcium:  Good sources of calcium, especially for vegans, include calcium-fortified soy and rice milks and orange juice, tofu and dark green leafy vegetables.
  • Vitamin D:  Children regularly exposed to appropriate levels of sunlight – 20 to 30 minutes per day on the hands and face, two to three times per week – apparently have no dietary requirement for vitamin D. 
  • Iron:  Iron-deficiency anemia is the most common childhood nutritional problem, but it’s no more likely to occur in vegetarian children than non-vegetarians.  Good sources of iron include whole or enriched grains, iron-fortified cereals, legumes, green leafy vegetables and dried fruits.
  • Vitamin B-12:  Vegan children should eat foods fortified with vitamin B-12, including fortified soy milk, fortified nutritional yeast and some breakfast cereals.
  • Zinc:  Sources of zinc include legumes, hard cheeses, whole grain products, wheat germ, nuts and tofu.
    
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