Margaret Gamboa Yoga

Vegetarian Kids Grow Up Just Fine

Posted on 13. Nov, 2009 by Margaret in Nutrition

“Toddlers who refuse to eat furry animals; teenagers who suddenly hate everything their parents cook; children of vegetarian parents.  Whether it’s your choice or theirs, raising a vegetarian kid can be a challenge.  As vegetarianism becomes more accepted and maybe even more common – and that includes the nation’s younger set – here’s the good news: Based on an exhaustive study review, the American Dietetic Association concluded in July in a new position statement that as long as vegetarian diets are planned well, they’re safe for people at every stage of life: pregnant and nursing moms, babies, teenagers and just about everyone else”.

Nutritionist say that it’s not hard to get all of your daily nutritional needs from nonmeat sources, but it takes planning.  The first step is to educate yourself on healthful alternatives to animal products. Some of my favorites include hummus, lentils, tempeh, tofu and quinoa.  If you are a parent of a vegetarian teen, it is important that your child is educated on these alternatives and helps prepare vegetarian meals at home.  As a vegetarian teen growing up in a meat eating family, I made the common mistake of skipping the main course and eating the starchy sides such as rice, pasta and bread.  I wasn’t aware of the nutrients I needed and where I could find them.  The key nutrients to focus on, according to the American Dietetic Association, are protein, omega-3 fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12.  Each meal doesn’t have to contain all of those nutrients, but they should add up over the course of a day or week.

“Health benefits may come as much from what vegetarians do eat as from what they don’t.  Studies show that vegetarians not only consume less artery clogging saturated fat and cholesterol but also get more antioxidants and vitamins such as potassium, magnesium and vitamin C.  They eat up to twice as much heart-healthy fiber, from fruit, vegetables and whole grains.  They have lower cholesterol levels and blood pressure readings.  And they tend to be leaner than meat-eaters.”

Vegetarianism may help kids, research suggests, by cutting down on meat early in life, it can be one way to counter the rising rates of obesity and chronic diseases such as diabetes.  Studies also show that vegetarian teens eat fewer sweets and junk food and get more fruits, vegetables and fiber.  Food habits form early, which means that learning to like a variety of grains and vegetables as a kid is easier than learning to like them as adults.

It’s important to remember that just because a meal is vegetarian, it doesn’t guarantee that it’s good for you.  As a parent, keep in mind your growing child’s nutritional needs and carefully plan meals to support their developing brains and bodies.  The benefits of a vegetarian diet are wonderful for both kids and adults as long as we are mindful that we are giving our bodies what it needs.  You don’t have to become vegetarian overnight.  Just making an effort to eat less meat can have a positive effect on your body and the environment.

Meal Suggestions for Vegetarian Teens

• Omelettes made with vegetables such as asparagus, broccoli, onions, bell peppers and mushrooms
• Burritos or tacos made with black, kidney or refried beans
• Stir fries made with tofu, vegetables, nuts and brown rice
• Almond butter on whole wheat bread with banana slices
• Falafels with hummus or yogurt with whole grain pita bread, cucumbers and tomatoes
• Salads made with dark, leafy greens, chick peas, beans, nuts, vegetables, pasta or rice
• Soups made with lentils and vegetables served with whole grain bread or crackers
• Pizza topped with lots of vegetables
• Vegetarian chili
• Vegetarian lasagna
• Smoothies made with bananas, frozen berries, soy milk or orange juice

For more information, check out articles pertaining to vegetarian teens at LA Times Health.

Tags: Health, Nutrition