The whole family is gathered together for the holidays for good cheer and feasting. When Uncle Skip calls dibs on the drumstick, the teen cousins roll their eyes and snicker. They have their eyes on the green quiche and the squash bake and will tell anyone who listens that their choices are healthier and more humane.
Many teens experiment with a vegetarian diet for a variety of reasons. For some, a vegetable-based diet reflects their compassion for animals or their concern for the environment. For others, choosing a meatless diet is an expression of their growing autonomy and desire to make their own decisions. For many teens, a vegetarian diet just seems healthier.
When teens first announce that they’re going vegetarian, parents may say something like, “That’s a ridiculous idea!” or “Don’t expect me to cook you anything different,” resulting in a power struggle that undermines effective problem-solving. A better response is to help them explore the reasons for choosing a vegetarian diet and ways to get enough nutrients, especially protein, without meat. In a respectful tone, ask them, “What does vegetarian mean to you? Will you stop eating some kinds of meat orall meat? What about milk, eggs, cheese and other animal food products? What will your friends think about this choice?”
Guiding Your Vegetarian
Choosing a vegetarian diet can indeed be healthier, more humane and environmentally friendly, but it requires planning and follow-through, something not all teens can do consistently. Here are some tips for parents:
- Decide together what “vegetarian” means. It may be something as simple as eliminating red meat from the diet or something much more complex like a vegan lifestyle.
- With your teen, research vegetarian diets and recipes. Find resources at your public library or on the Internet.
- Identify existing food items and meatless dishes that the teen enjoys and that will fit into a vegetarian diet. Round out the menu with other vegetable-based choices that appeal to all family members.
- Remember that nutritional needs are high during adolescence as the body matures into adulthood. Getting enough protein, calcium and vitamin D is critical for teen vegetarians.
6 types of vegetarians
Which one describes your teen?
- Semi-vegetarians will eat dairy, poultry, fish and eggs, but not other meat.
- Pesco-vegetarians will eat dairy, eggs and fish, but no other meat.
- Lacto-ovo vegetarians will eat only dairy and eggs, but no meat.
- Lacto-vegetarian will eat only dairy, but not eggs or meat.
- Ovo-vegetarians will eat only eggs, but no dairy or meat.
- Vegans will eat no animal-based food of any kind.