Choose nuts and nut butters, tofu and other soy products, beans, lentils, seeds, grains, cereals, and vegetables to get all the protein your body needs. Lacto-ovo vegetarians also get protein from eggs and dairy products.

B12 is an essential vitamin found in animal products, including eggs and dairy. Fortified milk alternatives, fortified breakfast cereals, and nutritional yeast also have this important vitamin.

It's hard for vegans to get enough vitamin B12 so you may need a B12 supplement. Besides vitamins and minerals, vegetarians need to keep an eye on 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.

High-fiber diets tend to be more filling, so some vegetarians may feel full before they've eaten enough calories to keep a healthy weight. Some vegetarians may not get enough healthy omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs.

Plant sources of omega-3 fatty acids include some vegetable oils such as soybean, canola, and flaxseed , chia seeds, ground flax seeds, and walnuts.

Let your doctor know if you eat a vegetarian diet or are planning to. KidsHealth For Teens Being a Vegetarian. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. These can include: parental preferences religious or other beliefs health issues concern over animal rights or the environment No matter the reason, if you eat a vegetarian diet, be sure to get the nutrition you need by including plenty of fruits and vegetables, whole grains, legumes like beans, soy, and lentils , nuts, and seeds.

What Are the Types of Vegetarian and Semi-Vegetarian Diets? People can eat different kinds of vegetarian diets: A vegetarian eats no meat at all, including poultry or fish. A lacto-ovo vegetarian eats dairy products and eggs. A lacto vegetarian eats dairy products but not eggs. An ovo vegetarian eats eggs but not dairy products.

A vegan pronounced: VEE-gun does not eat eggs, dairy, or other animal products like honey and gelatin. Are Vegetarian Diets OK for Teens? Iron Vegetarians can get enough iron in the plant-based foods they eat. Calcium Milk and yogurt are good sources of calcium if you're eating dairy products.

Vitamin D Vitamin D helps get calcium into the bones. Your doctor may recommend a daily vitamin D supplement. Protein Vegetarians can get all the protein they need by eating a variety of plant foods throughout the day.

Vitamin B12 B12 is an essential vitamin found in animal products, including eggs and dairy. Teens in vegan or vegetarian families and those who plan to change eating habits together may not need as much nutritional support and guidance from a health care team, she points out.

On the other hand, a teen who is making the choice alone or with little to no family support is likely to need the help of someone like a registered dietician to figure out what and how much to eat. There are numerous resources for those teens able to navigate the path to veganism or vegetarianism on their own, including VeganHealth.

org, an evidence-based project to which Mangels contributes. In addition, pediatricians and parents can use even a slight interest in these diets as a way to promote healthy eating.

And the practice also opens the door to a discussion about who should prepare the food. These are life lessons, and their interest in what they are eating can be a springboard to other nutritional topics and information. Although highly motivated teens will do the necessary research, many without family support or participation will need guidance.

According to Mangels, pediatricians should also be aware of red flags that could signal a less-than-healthy motivation for changing diets. For instance, a teen who lists animal welfare or environmental concerns as a reason is more than likely genuinely motivated to pursue a vegan or vegetarian lifestyle.

Teens with a history of suspicious eating patterns or who list weight loss as a motivator, however, should elicit more concern.

Research also suggests that teens who claim to be vegetarian but still eat a lot of fish and chicken have higher rates of eating disorders, Mangels notes, and a reduction in carbohydrates or fat can also be a red flag. Addressing atypical anorexia: Part 3. The final episode in our podcast series on atypical anorexia discusses fat bias in health care and its impact on diagnosis and when pushback against diagnosis happens.

Trendy gluten-free diets can lead to nutritional consequences. Gluten-free meal plans can be a critical treatment option and necessity for those with celiac disease. But for children with no medical conditions or restrictions?

A gluten-free diet should not be the mainstay diet. Addressing atypical anorexia: Part 2. Erin Harrop discusses the necessity of understanding that eating disorders do not all look the same in every patient and how a multidisciplinary approach could be an effective way to diagnose and manage anorexia nervosa that is atypical.

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