One day, your child could come home and say: Mom, I’m a vegetarian! Or, your child also could come home and declare, “Hey, Dad, I am a vegan.” Such pronouncements can fill parents’ heads with questions and concerns. Is a decision to follow a vegetarian or vegan lifestyle a good thing? Why did my child decide on such a dietary lifestyle? How can I support my child in her decision?
| Can vegetarians have a “real” birthday cake? Some vegetarians do not eat eggs, butter, and milk. If the baker substitutes soy milk and egg replacer for animal products, kids can have their cake and eat it, too. Birthday party guests may not be able to tell the difference. |
Questions, rather than judgments, are a good way to begin. Helping your child adopt a healthy vegetarian or vegan diet means gathering information and choosing an approach and timeframe for carrying out the decision.
Vegans and vegetarians are not the same. In fact, at least four major types exist:
- Ovo-vegetarian—eats eggs; no meat; some ovo-vegetarians will eat fish.
- 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.
Even within those categories, individuals differ in how closely they observe the chosen diet. Some people are semi-vegetarians. They may not eat red meat but do eat chicken and fish.
| Does everyone in the family have to follow the same nutrition lifestyle? No. More planning and preparation may be needed to accommodate individual preferences. Some family members may not agree with or share the vegan or vegetarian’s choice, but mutual respect is called for. |
Veganism or vegetarianism can be a healthy approach to food choices that do not include animal products—notably meat, fish, poultry, eggs, and dairy products. All parents—whether they eat meat or not—must be mindful of good nutrition and healthy eating. However, good nutrition includes reading labels and following guidelines regarding the number and variety of fruits and vegetables, protein, grains, fiber, total fat and calorie intake, vitamins, and minerals.
| Can athletes be vegetarians? With care, vegetarian diets can meet the nutritional needs of athletes. Athletes need to eat a variety of plant foods and learn about plant sources of important vitamins and minerals like iron to ensure that they get the balance of nutrients they need to perform their sport of choice. |
With information, practice, and attention to daily nutrient intake, vegetarians and vegans can lead healthy lives. By understanding how to approach nutrition from a vegetarian viewpoint, such as knowing how to increase protein intake from non-meat foods, children and adolescents can be healthy and successful in following their new diet. Such dietary lifestyles can work for entire families, including teenagers adults, and toddlers.
“Appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.”
—American Dietetic Association
The reasons for making this food choice vary almost as much as one adolescent differs from another. One child may do so because some of his peers have become vegans. Another might have ethical concerns for animal rights and the environment. Perceived health benefits and spiritual or religious concerns might drive the decision. Whatever the reason, parents can be open minded and support their child’s commitment to a healthy lifestyle. Encourage your child to become well informed about her choice and how to prepare meals, choose healthful snacks, and look for vegetarian offerings in restaurants.
| What can a vegetarian or vegan do if she is invited to another home for a meal? She can graciously tell her hostess about her dietary lifestyle as soon as possible before the meal begins and keep her requests simple if asked. She can offer to bring a dish, perhaps a three-bean salad or a nondairy sherbet instead of ice cream for dessert. Or, she can quietly eat just the items that fit her diet and focus on the social aspects of the occasion. In these days of food allergies and dietary preferences, many hostesses know the importance of asking about their guests’ restrictions in advance. |
Together, learn more about what is vegetarian or vegan and what isn’t (see box). Talk with your child about the depth of his commitment to avoid animal products. Some vegetarians do not eat meat but may eat fish or poultry occasionally. Some vegans eat honey.
Like many of your child’s decisions, this answer depends on her age and ability to participate and support her own decision. Children and parents need to work together in identifying needs and planning meals. For example, the child can tell a parent about a forthcoming school trip where she will need vegan snacks. If she is away from home, she needs to take responsibility for what she eats and how she communicates her dietary preferences if she is a guest of others. She can gain a sense of independence from taking on responsibility for her lifestyle choice.
Talk with your child about some of the challenges of being different in terms of dietary habits. Suggest that he role play what he might say and do when eating with others. He can increase his ability to interact comfortably with all kinds of people.
| How can a child handle his peers who are not vegan and vegetarians? Peer pressure is a fact of life. A child can offer a simple explanation for his choice without attempting to convert his friends. He can gain independence by pursing his own goals. |
Talk, too, about how family members can cooperate. Supporting the child doesn’t mean imitating his decision. If the person responsible for preparing meals is willing, a variety of foods may be offered. Or, meat eaters may choose to benefit from meatless recipes a few days a week. Another option is offering meals that each person can assemble to their liking, such as salad bars, tacos, and sandwiches.
Sometimes, especially for adolescents on the go, food must be served in a hurry. Fortunately, packaged and frozen options are more abundant. Even fast food restaurants today are better prepared to serve vegetarians and vegans.
Many families approach vegetarianism or veganism gradually. Some, though, are successful on a “cold turkey basis.” Lasagna, often a family favorite, makes a good transitioning meal—substitute a favorite meat version with a vegetable recipe. Veggie or tofu burgers and egg substitutes are also great stand-ins.
Another strategy is finding ways to include sufficient plant protein in the diet. Nuts, seeds, and beans can be added to salads and sandwich mixes to boost plant protein power. Soy milk can replace dairy milk; today’s supermarkets even offer vanilla and chocolate versions.
Making a nutrition lifestyle change is about developing a habit and becoming accountable for your health. For vegans, vegetarians, their families, and their friends, it can also be an opportunity to try new things, such as tofu and soy-based sausage links. The dietary change is also a chance to be creative; for example, making your own trail mix and fruit smoothies. Resources abound—magazines, books, cookbooks, vegetarian cooking classes, vegetarian restaurants, and, of course, Web sites.
| Can a person become a vegetarian overnight? Some people can quickly and easily change their diets. Others may need to transition, taking time to find new ways to meet their nutritional requirements. Tips for the gradual approach include assessing the current diet, looking for ways to convert favorite recipes to meatless versions, trying new recipes, and buying alternative products such as vegetarian baked beans and meatless hot dogs. |
The good news is that vegan and vegetarian diets can be healthy. Parents can help their children make healthy and nutritious food choices. The even better news is that children and adolescents gain experience and confidence in making other good decisions related to their health and well-being.
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Read the guidelines for vegetarians below and answer the question: How many of the statements are appropriate for every one?
- Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products and eggs.
- Choose whole, unrefined foods often and minimize the intake of highly sweetened fatty and heavily refined foods.
- Choose a variety of fruits and vegetables.
- If animal foods such as dairy products and eggs are used, choose lower fat dairy products and use both eggs and dairy products in moderation.
- Use a regular source of vitamin B-12 and, if sunlight exposure is limited, of vitamin D.
Answer: Every man, woman, teen, and child.
Alternative answer as a play on words: Every one.
Source: www.eatright.org/ada/files/vegnp.pdf |
Sources
U.S. Department of Agriculture, Food and Nutrition Information Service. Vegetarian Nutrition.
The Vegetarian Resource Group.
Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets.
University of Maine Cooperative Extension. Teen Vegetarians: Facts for Parents.
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