Types of Vegetarianism

Meal Planning

Links, Addresses and Books

Teen Diet

Semi-vegetarian
Diet includes some poultry and seafood, but usually not any red meat

Lacto-ovo-vegetarian
Diet includes milk, cheese, yogurt, and eggs

Lacto-vegetarian
Diet includes milk, cheese, and yogurt,while eliminating eggs and foods containing eggs.

Ovo-vegetarian
Diet includes eggs, while eliminating meat, poultry, seafood, and milk

Vegan
Diet avoids all animal products

Source: "Vegetarian Eating", American Dietetic Association. 

Benefits of Vegetarianism

Vegetarians have low risk of developing hypertension because their diets are rich in complex carbohydrates and they maintain their weight at an appropriate Body Mass Index range. (Reference 1,2,3)

Vegetarian diets tend to be low in fat or saturated fat, which decreases the risk of developing heart disease. (Reference 1,2,3)

Incidence of cancer, especially colon, tends to be lower in vegetarians due to the high intakes of fiber, fruits, and vegetables. (Reference 2,3).

Studies have shown that vegetarians are at a lower risk for osteoporoisis and breast cancer. The low levels of estrogen in women who are vegetarians may be protective. (Reference 1, 2)

In general, vegetarians have less chance of developing obesity and Diabetes. (Reference 1,2,3)

Overall, vegetarians have less risk of chronic disease because they consume ample amounts of fruits, vegetables, whole grain, and legumes-foods that are high in fiber, certain vitamins and minerals, and low in saturated fat, and cholesterol. (Reference 1, 3)

Nutritional Concerns

Calories: Needed in teen years for increased nutrient needs associated with normal growth and development, as well as weight maintenance.

Protein: Vegetarians need to include protein from various sources such as peanut butter, soy foods, nuts, tofu, and eggs.Vegetarians may also try combinations of foods such as rice and beans or milk and cereal to ensure the adequate intake of protein.

Iron: The iron in plant foods is not readily absorbed; therefore, combining vitamin C sources (orange juice) and iron sources may enhance absorption. Some key iron sources include legumes, whole grains, dark green leafy vegetables, peas, and iron fortified cereals and breads.

Zinc: The zinc from plant sources is not absorbed well. To top it off, soy interferes with Zinc absorption. A rule of thumb for vegetarians to get enough zinc is to eat a variety of nutrient dense foods like grains, nuts, peas, and pinto beans.

Calcium: Important for bone growth and strength for all teens, but especially important for ovo-vegetarians and vegans who do not consume milk products. It is important to drink calcium-fortified juices or soy milk, and eat tofu, broccoli, turnip greens, almonds, bread products, and dairy products.

Vitamin B12: Vitamin B12 is only found naturally in animal products. To ensure enough vitamin B12 is in your diet, eat fortified cereals, soy milk, tempeh, dairy products, eggs, and nutritional/brewer's yeast, or take a multi-vitamin that contains vitamin B12.

Vitamin D: Most people get vitamin D from fortified milk or sunlight. Vitamin D supplements may be needed to prevent rickets if the teen does not include milk products or does not receive direct exposure to sunlight on a regular basis.

Fiber: Excess fiber may be a concern for vegetarians because it interferes with the absorption of calcium, zinc, and iron. In teens, excess fiber can also replace calories causing stunting or growth deficits.

Linolenic acid: Eating plans not containing fish or eggs may lack this long chain of essential fatty acid. Although research is unclear if this is harmful, it is recommended that vegetarians include a good source of linolenic acid in their meal plan. Some examples of foods with linolenic acid include walnuts, canola oil, soybean oil, soybeans, and tofu.