- Many teenagers today are interested in vegetarian diets because of vegetarian celebrities and media coverage of ethical and environmental issues surrounding meat consumption, as shown in the movie "Fast Food Nation" and the book "The Omnivore's Dilemma." Though these sources of information and ideas are compelling, teenagers should still be sure to take seriously the decision to become a vegetarian, and know how to be a healthy vegetarian.
- Some teens choose to consume eggs and dairy products when they become vegetarian; others avoid all animal products and are best called "vegan." Vegetarians who eat eggs and dairy are called "ovo-lacto" vegetarians. Knowing these names will help teens find information, recipes, and foods that fit their needs, and help them understand the unique dietary concerns of each group.
- Many people worry that vegetarians and vegans do not get enough protein in their diets. However, most will get adequate protein or more every day from eating a variety of foods. Soy products, legumes, nuts, and whole grains contain ample protein, and ovo-lacto vegetarians can get protein from eggs and dairy. Teenage women should also get adequate iron by eating foods rich in iron, such as fortified cereals and dairy/soy milks and leafy greens. Because iron is lost during menstruation, foods rich in iron help all women avoid anemia. Finally, all vegans, and especially vegan teens still in their growing years, must obtain vitamin B12 either from fortified foods or a supplement. Not consuming enough B12 can lead to anemia and damage the nervous system.
- Teens who are on the go may not want to spend a lot of time cooking for themselves, or may have little interest in cooking. However, vegetarian and vegan teens will probably need to take the time to prepare quality foods. Relying too heavily on fatty, salty meat substitutes like veggie burgers or other processed vegetarian foods will not lead to a healthy diet. All vegetarians, and especially busy teens, need to get a variety of fruits, vegetables, and whole grains every day. It's particularly important that vegans eat a variety of foods so their bodies can synthesize complete proteins from the foods they eat. Except for soy and the grain quinoa, vegans have no sources of complete proteins in their diets that supply all the amino acids their bodies need. A combination of rice and beans or peanut butter with bread will provide a complete protein, as long as the body gets both foods sometime during the same day.
