Veggie
Teens

Over the past few decades the rise in vegetarianism has gone from an unconventional dietary practice to a major mainstream movement. Reasons for adopting a vegetarian lifestyle are as varied and individual as each person opting for a shift in dietary awareness. Health benefits, ethical concerns, religious practice, body image, even family customs may all influence the decision to lean toward a vegetarian diet. Basically, what it boils down to is personal choice.
.....This trend has become especially prevalent in our youth. It may be almost ironic to some parents who remember only too clearly the years when you had to force-feed your toddler vegetables. And then a day comes when they decide that vegetables are going to be the mainstay of their diet! These are transitional years when our children begin to make some of their own decisions. If we have trained them well, and provide the right guidance and resources, these decisions can be times of positive growth.
.....There are many different forms of vegetarianism. A true vegetarian eats no animal flesh at all, a vegan will go one step further and exclude all animal products including eggs, dairy, honey and gelatin. Then there are semi-vegetarians; lacto-ovo vegetarians will eat dairy and eggs, lacto vegetarians will eat dairy but not eggs and ovo vegetarians will eat eggs but no dairy products. Many people will fall somewhere in between these areas.
.....Just insuring that busy teens are getting adequate nutrition to support optimal health can be a challenge in itself. What happens when they decide to shift away from animal products altogether? You begin to have concerns over calcium, protein, vitamin B-12, iron and caloric intake. If your child is eating a wide variety of fresh wholesome food, these concerns are minimal. For those strictly adhering to a vegan diet, B-12 can be a concern. The plant kingdom cannot meet nutritional needs for this important blood builder. Thankfully fortified grain products and nutritional yeast are good sources for B-12. If you still have concerns, a multi-vitamin mineral supplement can be good a good insurance policy.
.....One of the concerns with teen diets is the over consumption and dependence on fast food and junk food. Caffeine stimulates the central nervous system and Nutritionally speaking, just because a bag of candy is free of animal products, does not mean it is a wise dietary choice. Teens run into conflict

Darlene Booth
R.N.C.P.

when they choose the vegetarian diet for ethical reasons but ignore the rules of basic nutrition.
Education is always the key to making the proper dietary choices whether you are vegetarian or not. And the basic rules of sound nutritional eating are still the same.
V-variety is the spice of life. Eat a wide variety of wholesome, nutritious foods each day.
E-eliminate unhealthy fats and oils. Nuts and seeds are good sources of essential fats.
G-grains, legumes and beans should be combined to make complete proteins.
G-get adequate protein each day. Soy products can help round out requirements.
I-include plenty of nutrient rich fruits and vegetables. Great sources of fibre too!
E-eliminate all junk food and poor quality processed foods.
.....Vegetarian options are becoming more and more available every day. You may have noticed that over the past few years, vegetarian food options are filling up space in most supermarket chains and fast food outlets. Again, I must caution you to use your common sense and powers of observation. Read your labels and find out what is in the food you are eating. A food may well be vegetarian but loaded with preservatives and added anti-nutrients such as fat and sugar. Be aware that as soon as we start processing food, we start to lose nutrients. The closer the food is to its natural state, the more nutritious it will be.
.....Studies have shown that those who adhere to a vegetarian diet are generally healthier than meat eaters but studies can be misleading. It may well be that those who choose vegetarian diets are also more conscious of supporting a preventative health regime in their lifestyle. It is not my belief that one diet fits all people. What is important is to reduce exposure to additives in our food like hormones, antibiotics, pesticides and other chemicals. When choosing quality food, the vegetarian diet naturally eliminates these unhealthy ingredients from the diet and can be a nutritious lifestyle for teens and parents alike. Remember that although it is important to put quality foods into the body it is just as important to do it with as little stress and anxiety as possible. Make it simple and easy. Make it work for you..

Good Health to You!