Why Do People Become Vegetarians?
For much of the world, vegetarianism is largely a matter of
economics: Meat costs a lot more than, say, beans or rice, so meat
becomes a special-occasion dish (if it's eaten at all). Even
where meat is more plentiful, it's still used in moderation,
often providing a side note to a meal rather than taking center
stage.
In countries like the United States where meat is not as
expensive, though, people choose to be vegetarians for reasons
other than cost. Parental preferences, religious or other beliefs,
and health issues are among the most common reasons for choosing to
be a vegetarian. Many people choose a vegetarian diet out of
concern over animal rights or the environment. And lots of
people have more than one reason for choosing vegetarianism.
Vegetarian and Semi-Vegetarian Diets
Different people follow different forms of vegetarianism. A true
vegetarian eats no meat at all, including chicken and fish. A
lacto-ovo vegetarian
eats dairy products and eggs, but excludes meat, fish, and poultry.
It follows, then, that a
lacto vegetarian
eats dairy products but not eggs, whereas an
ovo vegetarian
eats eggs but not dairy products.
A stricter form of vegetarianism is
veganism
(pronounced:
vee
-gun-izm). Not only are eggs and dairy products excluded from a
vegan diet, so are animal products like honey and gelatin.
Some
macrobiotic
diets fall into the vegan category. Macrobiotic diets restrict not
only animal products but also refined and processed foods, foods
with preservatives, and foods that contain caffeine or other
stimulants.
Following a macrobiotic or vegan diet could lead to
nutritional deficiencies in some people. Teens need to be sure
their diets include enough nutrients to fuel growth, particularly
protein and calcium. If you're interested in following a vegan
or macrobiotic diet it's a good idea to talk to a
registered dietitian. He or she can help you design meal plans that
include adequate
vitamins and minerals
.
Some people consider themselves
semi-vegetarians
and eat fish and maybe a small amount of poultry as part of a diet
that's primarily made up of vegetables, fruits, grains,
legumes, seeds, and nuts. A
pesci-vegetarian
eats fish, but not poultry.
Are These Diets OK for Teens?
In the past, choosing not to eat meat or animal-based foods was
considered unusual in the United States. Times and attitudes have
changed dramatically, however. Vegetarians are still a minority in
the United States, but a large and growing one. The American
Dietetic Association (ADA) has officially endorsed vegetarianism,
stating "appropriately planned vegetarian diets are healthful,
are nutritionally adequate, and provide health benefits in the
prevention and treatment of certain diseases."
So what does this mean for you? If you're already a
vegetarian, or are thinking of becoming one, it means that
you're in good company. There are more choices in the
supermarket than ever before, and an increasing number of
restaurants and schools are providing vegetarian options - way
beyond a basic peanut butter and jelly sandwich.
If you're choosing a vegetarian diet, the most important
thing you can do is to educate yourself. That's why the ADA
says that a vegetarian diet needs to be "appropriately
planned." Simply dropping certain foods from your diet
isn't the way to go if you're interested in maintaining
good health, a high energy level, and strong muscles and bones.
Vegetarians have to be careful to include the following key
nutrients that may be lacking in a vegetarian diet:
- iron
- calcium
- protein
- vitamin D
- vitamin B12
- zinc
If meat, fish, dairy products, and/or eggs are not going to be
part of your diet, you'll need to know how to get enough of
these nutrients, or you may need to take a daily multiple vitamin
and mineral supplement.
Iron
Sea vegetables like nori, wakame, and dulse are very high in
iron. Less exotic but still good options are iron-fortified
breakfast cereals, legumes (chickpeas, lentils, and baked beans),
soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds,
broccoli, and blackstrap molasses. Eating these foods along with a
food high in vitamin C (citrus fruits and juices, tomatoes, and
broccoli) will help you to absorb the iron better.
Girls need to be particularly concerned about getting adequate
iron because some iron is lost during menstruation. Some girls who
are vegetarians may not get adequate iron from vegetable sources
and they may require a daily supplement. Check with your
doctor about your own iron needs.
Calcium
Milk and yogurt are tops if you're eating dairy products -
although vegetarians will want to look for yogurt that does
not contain the meat by-product gelatin. Tofu, fortified soy
milk, calcium-fortified orange juice, green leafy vegetables, and
dried figs are also excellent ways for vegetarians (and
vegans) to get calcium. Remember that as a teen you're building
up your bones for the rest of your life.
Because women have a greater risk for getting osteoporosis (weak
bones) as adults, it's particularly important for girls to make
sure they get enough calcium. Again, taking a supplement may be
necessary to ensure this.
Vitamin D
People need vitamin D to get calcium into our bones. Cow's
milk and sunshine are tops on the list for this vitamin. Vegans can
try fortified soy milk and fortified breakfast cereals, but they
may need a supplement that includes vitamin D, especially during
the winter months. Everyone should have some exposure to the sun to
help the body produce vitamin D.
Protein
Some people believe that vegetarians must combine incomplete
plant proteins in one meal - like red beans and rice - to make the
type of complete proteins found in meat. We now know that it's
not that complicated. Current recommendations are that vegetarians
eat a wide variety of foods during the course of a day. Eggs and
dairy products are good sources of protein, but also try nuts,
peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and
vegetables to get all the protein your body needs.
Vitamin B12
B12 is an essential vitamin found only in animal products,
including eggs and dairy. Fortified soy milk and fortified
breakfast cereals also have this important vitamin. It's hard
to get enough vitamin B12 in your diet if you are vegan, so a
supplement may be needed.
Zinc
If you're not eating dairy foods, make sure fortified
cereals, dried beans, nuts, and soy products like tofu and tempeh
are part of your diet so you can meet your daily requirement for
this important mineral.
In addition to vitamins and minerals, vegetarians need to keep
an eye on their total intake of calories and fat. Vegetarian diets
tend to be high in fiber and low in fat and calories. That may be
good for people who need to lose weight or lower their cholesterol
but it can be a problem for kids and teens who are still growing
and people who are already at a healthy weight.
Diets that are high in fiber tend to be more filling, and as a
result strict vegetarians may feel full before they've eaten
enough calories to keep their bodies healthy and strong. It's a
good idea to let your doctor know that you're a vegetarian so
that he or she can keep on eye on your growth and make sure
you're still getting adequate amounts of calories and fat.
Getting Some Guidance
If you're thinking about becoming a vegetarian,
consider making an appointment to talk with a registered
dietitian who can go over lists of foods that would give you the
nutrients you need. A dietitian can discuss ways to prevent
conditions such as iron-deficiency
anemia
that you might be at an increased risk for if you stop eating
meat.
Also, remember to take a daily standard multivitamin, just in
case you miss getting enough vitamins or minerals that
day.
Tips for Dining Out
Eating at restaurants can be difficult for vegetarians
sometimes, but if you do eat fish, you can usually find
something suitable on the menu. If not, opt for salad and an
appetizer or two. Even fast-food places sometimes have vegetarian
choices, such as bean tacos and burritos, veggie burgers, and soy
cheese pizza.
Vegetarians can opt for pasta, along with plenty of
vegetables, grains, and fruits. You may also find that the veggie
burgers, hot dogs, and chicken substitutes available in your
local grocery store taste very much like the real thing. Try
the ground meat substitute as a stand-in for beef in
foods like tacos and spaghetti sauce.
Regardless of whether you choose a vegetarian way of life,
it's always a healthy idea to eat a wide variety of foods and
try out new foods when you can.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: September 2006
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.