It is possible to meet all your body’s nutritional needs by eating only fruits, vegetables, nuts, grains and legumes. Because there is no meat in the diet, vegetarian diets usually have less fats and cholesterol, although there will be some. It will, however, take some planning to ensure your teenager includes a variety of foods to get all of the vitamins and nutrients they need. By learning more about the vegetarian lifestyle, you will be able to guide your teen into making wise food choices.

Standard diets are based upon a food pyramid and it is possible to find a vegetarian food pyramid as well. If you’re concerned your teen may be missing vital nutrients, you may want to speak with a registered dietician to learn how your teen can compensate by eating other foods rich in those nutrients.

If your teen decides to become a vegetarian after having eaten meat all their life, they may find it’s not as easy as they thought. To be able to enjoy many of the same flavors, your teen can try meatless products made from soy. Protein is needed to keep bones, muscles, and organs healthy. Your teen can eat legumes, lentils, nuts, seeds, whole grains, and soy products.

Everyone knows calcium is needed to build teeth and bones. Calcium can be found in dark green, leafy vegetables like kale, spinach, broccoli, turnip, or collard greens.

In order to make red blood cells and help prevent anemia, it is important to have vitamin B-12 which is usually found in meat, milk, cheese and eggs. Some fortified soy products and enriched cereals provide this vitamin, but your teen may need to take a supplement to ensure they get enough of this vital vitamin.

Another component needed to make red blood cells is iron. Most people know liver is a good source; however, if your teen doesn’t like or isn’t eating meat they may not have enough iron in their system. Dark, leafy green vegetables like spinach and kale are good choices as are dried beans and peas, lentils, and dried fruit. Be sure your teen eats or drinks foods rich in vitamin C so they can properly absorb the iron. Citrus fruits or juice, tomatoes, broccoli, and strawberries may be chosen.

Minerals, as well as vitamins, are needed to maintain good health. Zinc is important for cell division and for the body to form proteins. Your teen may want to eat whole grain breads, nuts, wheat germ, or soy products to ensure they get enough zinc.

It’s easy to get wrapped up in the idea that your teenager may not get enough vitamins and minerals to maintain good health.  Vegetarian diets can be lacking some nutrients, but by eating a wide variety of foods and taking a multi-vitamin supplement, they should be fine. If you do become concerned, make an appointment with your teen’s doctor or a registered dietician to give you additional information on how to keep your vegetarian teen healthy.

For a healthy adult, with no other underlying medical conditions, who receives a moderate amount of exercise daily, a calorie is a calorie. Research has shown that individuals who follow a typical vegetarian diet will consume approximately 500 fewer calories daily than those individuals who eat meat. And, that individuals who eat a vegetarian diet will actually consume more food than nonvegetarians.However, the definition of a vegetarian diet is that the individual no longer eats meat, and for some, meat products. This does not mean that individuals completely cut out white flour, sugar or processed foods, all of which are high in dense calories and are related to disease and illness. Even vegetarians can eat the wrong types of food which can lead to weight gain. For instance, chips, cookies, power bars and candy all qualify as vegetarian foods and yet are high in calories, sugar and processed chemicals.

Research has also shown that individuals who follow a low fat, plant-based diet plan will have a greater degree of success at weight loss and improve their insulin sensitivity than those who follow a diet which includes both meat and vegetables. This research was published in the September issue of The American Journal of Medicine.
Other studies show that obesity and individuals who suffer from being overweight are less prevalent in populations which follow a plant-based diet. For instance, a study from Tufts University followed 55,000 Swedish women and found that 40% of the meat eaters were overweight while only 29% of the vegetarians were.

On a worldwide basis researchers have found that vegetarian populations experience lower rates of heart disease, diabetes, high blood pressure, cardiovascular disease, peripheral vascular disease and other life-threatening illnesses.

Because the vegetarian diet consists of complex carbohydrates the individuals who eat a vegetarian diet are often feeling full longer than those who eat simple carbohydrates. By enjoying an unlimited servings of fruits, vegetables, whole grains and other healthy foods individuals who eat at vegetarian diet often are able to lose weight without feeling hungry.

It is important for you to remember that even vegetarians will also suffer from being overweight and obese if they enjoy eating pasta, crackers, cookies, chocolate, sweets and large amounts of soda .

The true benefit from eating a vegetarian diet does not come just from eliminating meat but also from eliminating processed foods, simple sugars and incorporating a greater number of complex carbohydrates into your diet plan.
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