Teen Health

FAQ: Vegetarian Diet for Teens

Are you thinking of becoming a vegetarian? Or maybe you have a vegetarian friend? Here's some key health information about being vegetarian.

Why become a vegetarian?

People choose to be vegetarians for all sorts of reasons. Some common reasons someone may consider a meatless diet:

• animal rights
• environmental concerns
• religious beliefs
• health and well-being
• personal likes and dislikes

Whatever your reason, it's important to keep your health and nutrition in mind when deciding what to eat.

Does becoming a vegetarian mean I can’t eat fish or eggs?

Not necessarily. There are many different ways to be a vegetarian. Here are some different types of vegetarians:

Vegans. They don't eat any type of animal product, including:

• eggs
• dairy products

Lacto vegetarians. They eat dairy, but they don't eat:

• meat
• poultry
• fish
• eggs

Lacto-ovo vegetarians. They eat dairy and eggs, but they don't eat:

• meat
• poultry
• fish

Pesco-vegetarians or pescetarians. They include fish in their diet, but they don't eat:

• meat
• poultry

With so many options, you can pick the diet that works best for you.

Is a vegetarian diet healthier than a meat-eating diet?

Studies show that vegetarians may be at lower risk for some diseases and conditions, including:

• heart disease
• high blood pressure
• diabetes
• some forms of cancer
• obesity

Will I need to take a vitamin?

Sometimes, vegetarians do not get essential nutrients found in meat, such as:

• protein
• iron
• calcium
• vitamin D
• vitamin B12
• zinc

Usually, you can get these nutrients from other food besides meat. But sometimes a daily multivitamin can be helpful. Talk to your doctor about the best way to make sure your body gets all the nutrients it needs.

What types of food should I eat?

The key to a healthy vegetarian diet is variety. This means you should try to eat a mix of foods that includes:

• fruit
• vegetables
• whole grains

These vegetarian foods will help you balance your diet:

Foods high in iron:

• spinach
• beet greens
• dried fruit
• broccoli
• pumpkin seeds

Foods high in protein:

• eggs (for non-vegans)
• soy products, including tofu
• peanuts and other nuts
• grains and cereals
• beans
• seeds
• lentils

Foods high in calcium:

• milk and yogurt (if you eat dairy)
• calcium-fortified soy milk
• calcium-fortified orange juice
• green leafy vegetables