More and more teenagers
are choosing not to eat meat, poultry, or sh. They arebecoming vegetarians. Teenage vegetarians are often faced with pressures –pressures from peers to conform, pressures from parents concerned about theirhealth, and pressures from within to continue on the path they have chosen.
What About Protein?
North American vegetarian teens eating varied dietsrarely have any difculty obtaining enough protein aslong as their diet contains enough energy (calories)to support growth. Cow’s milk and lowfat cheese areprotein sources; however, beans, breads, cereals, nuts,peanut butter, tofu, and soymilk are also some foodsthat are especially good sources of protein. Only fruits,fats, sugars, and alcohol do not provide much protein;so a diet based only on these foods would have a goodchance of being too low in protein.It is not necessary to plan combinations of foods toobtain enough protein or amino acids (components of protein). A mixture of plant proteins eaten throughoutthe day will provide enough essential amino acids.
VegetarianNutrition for Teenagers
By Reed Mangels, PhD, RDMeatless Meals
This 192-page book contains over 100 quick andeasy recipes and tells you how to be a vegetarianwithin your hectic schedule using common,convenient foods. Includes information on fastfood restaurants. ($12)
This excellent resource contains 160 quick andeasy vegan recipes and an extensive vegannutrition section by Reed Mangels, Ph.D., R.D.,covering topics such as protein, fat, calcium, iron,vitamin B12, Pregnancy and the Vegan Diet, Feeding VeganKids, and a nutrition glossary. Also featured are samplemenus and meal plans. An additional section on shoppingby mail or online tells you where to nd vegan clothes andshoes, cosmetics, household items, etc. ($15)
Vegan Meals for One or Two
Whether you live alone, are a couple, or are theonly one in your household that is vegan, this216-page book is for you. Information on mealplanning and shopping, as well as breakfastideas, one-pot wonders, and more included. ($15)
Student Membership Only $10.00 Per Year
Send check to Vegetarian Resource Group,Box 1463, Baltimore, MD 21203or call 410-366-8343.
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Join The Vegetarian Resource Group
RECEIVE THE QUARTERLY VEGETARIAN JOURNALCONTAINING VEGAN RECIPES. Send $10 to TheVegetarian Resource Group, Box 1463, Baltimore,MD 21203.NAME: _________________________________ADDRESS: ________________________________________________________ ZIP: __________
Copyright The Vegetarian Resource Group 2007
Variety is the Keyto a Healthy Vegetarian Diet
Probably the most frequent questions for teenagevegetarians are about the nutritional adequacy of theirfood choices. A vegetarian diet can be enjoyed by peopleof all ages. The key to a healthy vegetarian diet is variety.Just as your parents should be concerned if you only eathamburgers, they should also worry if you only eat potatochips and salad.A healthy and varied vegetarian diet includes vegetables,fruits, plenty of leafy greens, whole grain products, nuts,seeds, and legumes. Some vegetarians choose to eat dairyproducts and/or eggs, while vegans do not eat these foods.Teenage vegetarians have nutritional requirements thatare the same as other teens. The teen years are times of especially rapid growth and change with high nutritionalneeds. The nutrients that you will probably be askedabout the most are protein, calcium, vitamin D, iron,and vitamin B12.