VEGETARIAN NUTRITION FOR TEENAGERS
by Reed Mangels, Ph.D., R.D.

More and more teenagers are choosing not to eat meat, 
poultry or fish.  They are becoming vegetarians.  Teenage
vegetarians are often faced with pressures -- pressures
from parents concerned about their health, and pressures
from within to continue on the path they have chosen.

*Variety is the Key to a Healthy Vegetarian Diet*

Probably the most frequent questions for teenage vegetarians
are about the nutritional adequacy of their food choices. A
vegetarian diet can be enjoyed by people of all ages. The
key to a healthy vegetarian diet is variety.  Just as your
parents should be concerned if you only eat hamburgers, they
should also worry if you only eat potato chips and salad.  A
healthy, varied vegetarian diet includes fruits, vegetables,
plenty of leafy greens, whole grain products, nuts, seeds
and legumes.  Some vegetarians also choose to eat dairy products
and/or eggs.


Teenage vegetarians have nutritional needs that are the same
as any other teenager.  The years between 13 and 19 are
times of especially rapid growth and change.  Nutritional
needs are high during these years.  The nutrients you will 
probably be asked about the most are protein, calcium, iron, 
and vitamin B12.

*What About Protein?*

North American vegetarian teens eating varied diets rarely
have any difficulty getting enough protein as long as their
diet contains enough energy (calories) to support growth.  
Beans, breads, cereals, nuts, peanut butter, tofu, soy milk
or cow's milk, and low fat cheese are some foods which are
especially good sources of protein.  Only fruits, fats, and 
alcohol do not provide much protein, and so a diet based only 
on these foods would have a good chance of being too low in 
protein. 

It is not necessary to plan combinations of foods to obtain
enough protein or amino acids (components of protein).  A
mixture of plant proteins eaten throughout the day will
provide enough essential amino acids.

*Other Important Nutrients for Vegetarian Teenagers*

Especially during adolescence, calcium is used to build bones.  
Bone density is determined in adolescence and young
adulthood; so it is important to include three or more good 
sources of calcium in your diet every day.  Cow's milk and 
dairy products do contain calcium. However, there are other 
good sources of calcium such as tofu processed with calcium 
sulfate, green leafy vegetables including collard greens, 
mustard greens, and kale.

Iron requirements of teenagers are relatively high. By eating 
a varied diet, a vegetarian can meet his or her iron needs, while 
avoiding the excess fat and cholesterol found in red meats such 
as beef or pork.  To increase the amount of iron absorbed from a 
meal, eat a food containing vitamin C as part of the meal.  
Citrus fruits and juices, tomatoes, and broccoli are all good 
sources of vitamin C.  Foods which are high in iron include
broccoli, raisins, watermelon, spinach, black-eyed peas,
blackstrap molasses, chickpeas, and pinto beans.

Vitamin B12 is a vitamin which only vegans (vegetarians eating
no dairy, eggs, meat, fish, and birds) need to add to their
diet. Some cereals such as Nutri-Grain have vitamin B12. Check the 
label of cereals for ingredients since cereal companies often change
the contents of their products.  Red Star T-6635+ nutritional yeast 
also supplies vitamin B12.

*Healthy Steps to Your Ideal Weight*

Many teenagers are concerned about losing or gaining weight.  
To lose weight, look at your diet.  If it has lots of sweet or 
fatty foods, replace them with fruits, vegetables, grains, and 
legumes.  If your diet already seems healthy, try to get more 
exercise -- walking, running or swimming daily, for example.

If you are trying to gain weight, you will need to eat more
food. Perhaps eating more often or eating foods somewhat higher 
in calories and lower in bulk will help.  Try to eat three or 
more times a day whether you are trying to gain weight or lose
weight.  It is hard to get all of the nutritious foods
you need if you only eat one meal a day.  

If you feel that you cannot control your eating behavior or 
if you are losing a great deal of weight, you should discuss
this with your health care provider.

*Quick Foods for Busy People*

With the demands of school and outside activites, it may often
seem there is just not enough time to eat.  Here are some foods 
that require little or no preparation.  Some of these
foods can be found in fast-food restaurants -- check the
menu. 

Apples, oranges, bananas, grapes, peaches, plums, dried
fruits, bagels and peanut butter, carrot or celery
sticks, popcorn, pretzels, soy cheese pizza, bean tacos
or burritos, salad, soy yogurt, soy milk, rice cakes,
sandwiches, frozen juice bars.

*A Vegetarian Diet Benefits Your Health, 
   the Environment and Animals Too!*

Vegetarianism represents a positive move toward a cleaner and
more compassionate world, a reduction in global hunger, and
improved personal health.  If you are concerned about the 
environment, consider meat production's negative impact on
tropical rain forests, soil stability, and air and water quality.
If you are concerned about animal rights, think about the billions
of chickens and other animals slaughtered for food each year in the
United States and the conditions in which animals killed for food
are raised.  If you are concerned about your own health, consider
that vegetarians are generallly at lower risk than non-vegetarians
for heart disease, high blood pressure, some forms of cancer and 
obesity.

**************************************************************
This electronic edition of our brochure is freely distributed
on the Internet and commercial online services by:

      The Vegetarian Resource Group
      P.O. Box 1463
      Baltimore, MD  21203
      (410) 366-8343

Call or write us for additional information and our full
publications list of books, pamphlets, posters, bumper stickers
and post cards.  

The electronic version of our publications list should be at the 
same site at which you obtained this file.  If you do not see it 
and would like to receive the publications list via email, please 
request it from Bobbi Pasternak at one of the following email 
addresses: 

	Internet:		bobbi@clark.net
	CompuServe:		70302,3442
	America Online:		NurseBobbi

*ANNUAL VRG ESSAY CONTEST*

The VRG holds an annual essay contest for vegetarian kids.  Enter
a 2 to 3 page essay on any aspect of vegetarianism.  Entries must
be postmarked by May 1 for each current year.  A $50 savings bond
is awarded. Please write us for details.

*FREE PAMPHLETS AVAILABLE ON REQUEST*

Send the VRG a self addressed stamped envelope with one first class stamp
(unless otherwise specified below) for each of the following brochures.

	"Vegetarianism in a Nutshell" pamphlet
	"Vegan Diets in a Nutshell" pamphlet
	"Una Dieta Vegetariana" Spanish language vegetarian pamphlet
	"What is Animal Rights?" pamphlet
	"Vegetarianism and the Environment" article
	"Hints for Starting a Vegetarian/Animal Rights/Environmental
		Group at Your School or College" (please put 2 first
		class stamps on your SASE for this one)

*WHAT IS THE VEGETARIAN RESOURCE GROUP?*

Our health professionals, activists, and educators work
with businesses and individuals to bring about healthy
changes in your school, workplace, and community. 
Registered dietitians and physicians aid in the
development of nutrition-related publications and answer
member and media questions about vegetarian diets.  The
Vegetarian Resource Group is a non-profit organization. 
Financial support comes primarily from memberships,
contributions, and book sales.

The contents of this article, as with all The Vegetarian
Resource Group publications, is not intended to provide
personal medical advice.  Medical advice should be
obtained from a qualified health professional.

For questions or comments on this article, please contact
Bobbi Pasternak at any of the email addresses above. This 
article may be reproduced for non-commercial use provided it
is not altered.

