Ajit Karn
Meal Planning for the Vegetarian Teen, If a family member, especially a teenager, becomes a vegetarian, it can be difficult to prepare nutritious dishes for the family. To support your teen’s food preferences, you may need to prepare some family meals in novel methods. Involving your adolescent in meal preparation can help him or her learn how to cook and prepare a nutritious meal. Teens must realize that being a vegetarian entails more than simply avoiding meat! Indeed, they must consume their vegetables!
Dietitians of Canada and the American Dietetic Association hold that vegetarian diets that are appropriately planned are healthy, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Lets discuss of Meal Planning for the Vegetarian Teen.
What nutrients should vegetarian teens be concerned about?
Vegetarians, particularly those who do not consume any animal products, must consume adequate amounts of iron, calcium, vitamin D, vitamin B12, and zinc. Protein requirements can be readily met by consuming a variety of legumes, peas, lentils, soy products, nuts, and seeds, in addition to dairy products and eggs.
Choose whole-grain breads and cereals, dark green leafy vegetables, dried fruit, eggs, legumes, lentils, and pecans as sources of iron. To enhance iron absorption from plant foods, consume vitamin C-rich foods at the same time. For instance, consume cereal and orange juice for breakfast; add strawberries, kiwi fruit, or tomatoes to dark verdant greens; and prepare a vegetarian chili with tomatoes and legumes.
Consume at least 2 cups of milk or soy beverages fortified with calcium and vitamin D daily. Some non-dairy foods also contain calcium, such as calcium-fortified tofu, broccoli, kale, Bok Choy, almonds or almond butter, stewed beans (soy, white, navy, black, and kidney), and calcium-fortified beverages. A calcium and vitamin D supplement is beneficial for vegetarians who do not consume milk or milk alternatives, such as fortified soy beverages.
Vitamin B12 – is found in dairy and egg products. Look for vitamin B12-fortified foods, such as fortified cereals, fortified soy milk, and fortified vegetable “meats,” or take a vitamin B12 supplement if you do not ingest animal products.
Choose legumes, nuts, seeds, and whole grains for their zinc content. Milk, cheese, yogurt, and eggs all provide zinc.
A guide for planning vegetarian meals for teens 14 to 18 years of age
The eating pattern for vegetarian teens is no different than that recommended for non-vegetarian teens. The only difference is the types of foods selected.
Remember that the Food Guide is just that, a guide to healthy eating. In order to satisfy hunger associated with growth spurts, high activity levels, or for taller people, choose more whole grains and vegetables and fruits to satisfy your higher energy needs.
- Vegetables and Fruit: 8 servings per day for males; 7 servings per day for females
- Grain Products: 7 servings per day for males; 6 servings per day for females
- Milk and Alternatives, such as fortified soy beverages: 3 to 4 servings per day for males and females
- Meat and Alternatives: 3 servings per day for males: 2 servings per day for females
Also read: 10 superfoods to boost a healthy diet
Meal Planning for the Vegetarian Teen
- Omelettes or frittatas made with vegetables such as asparagus, broccoli, mushroom, sweet peppers, and onions – serve with whole grain bread or toast and a glass of milk or fortified soy milk
- Burritos or tacos made with kidney or black beans or refried beans
- Stir fries made with tofu, vegetables, and nuts – enjoy with whole wheat couscous or brown rice
- Salads made with leafy greens, chick peas, white or red kidney beans, nuts, vegetables, pasta, rice, couscous or barley
- Falafels and hummus made with chick peas served with whole grain pita bread and salad, sweet peppers or carrots
- Peanut or almond butter on whole wheat or multigrain bagels with banana or apple slices- with a glass of calcium fortified orange juice
- Soups made with lentils, beans, and vegetables – serve with whole grain bread or crackers
- Canned baked beans in tomato sauce with molasses served with toast, vegetables and dip
- Casseroles made with beans or lentils, rice, corn, and tomatoes
- Pizza topped with vegetables
- Vegetarian chilli served with cornbread or couscous
- Vegetarian lasagne
- Soy milk smoothies with a banana, frozen berries and a splash of orange juice
