"Education is not the filling of a pail, but the lighting of a fire." - W.B. Yeats  

Wednesday, October 31st, 2007

Emily Halevy | CWK Producer

According to a recent survey, the number of teen vegetarians is growing; in fact, it has tripled in the past 10 years. Experts say if kids think going vegetarian is as simple as giving up meat, they could be making a nutritional mistake. 

While dad grills chicken on the porch, his daughter, Meaghan, sauté’s a soy meal in the kitchen.
 
“Almost all my friends are either vegetarian or vegan or have been at some point in time,” says Meaghan, 18.

In fact, according to the latest Harris poll, 3 percent of teens are vegetarians, up from 1 percent in 1997.  Meaghan was 11 when she decided not to eat meat.

“I just decided to stop, decided it wasn’t my thing anymore and [that meat was] kind of gross and probably not as healthy as I thought it was,” says Meaghan.

Her dad was surprised and a little worried about a diet of just vegetables.

 “’Bunny food’ never really seemed like food to me, and I was worried about her sustaining herself,” says Robert Smith, Meaghan’s father.

Experts say that concern is valid.

“Often what I see with kids is that they’ll gravitate toward vegetables. They’ve completely eliminated dairy, they’ve completely eliminated meat proteins including fish and chicken, and so they aren’t getting complete protein sources,” says Page Love, registered dietician.

“When I first started, and a lot of my friends that were [vegetarians], you just drop the meat out of your diet and you don’t replace it, you don’t get the proper nutrition,” says Meaghan.

Experts say vegetarians need to find replacements for the protein, B vitamins, iron and calcium that meat provides.

“Like soy cheese, soy milk, tofu products. There are now wheat-based meat products like Saytan and these are just excellent protein sources that are available,” says Love.

For some kids, becoming a vegetarian is a fad; but others are more serious.  Either way, experts say, giving up meat can be healthy for a child if done with guidance and care.

“I mean everyone thought it was a phase, and it’s been my eight-year phase,” says Meaghan.

Keeping a watchful eye on a teen’s diet is important for two reasons: first, they require an average of 500 calories a day more than adults because they’re growing; and secondly, vegetarianism in girls is sometimes the first sign of an eating disorder.

What We Need To Know

• 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.
• As a parent, the most important step you can take is to ensure that your child maintains a healthy diet, whether it’s composed mainly of meat or vegetable products.  Keep in mind that studies have shown that some girls use a vegetarian diet as a way to mask an eating disorder.  Therefore, make sure that you keep tabs on what and how much your teen is eating.  (Vegetarian Resource Group)

Resources

• American Dietetic Association
• American Heart Association
• American School Food Service Association
• Nemours Foundation
• Vegetarian Resource Group

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