In spite of all the good reasons to be vegetarian, however, there are deficiencies that have to be accommodated, a joint effort of teen and parent. The scope of this challenge can depend on what type of vegetarian a kid is. Obviously if he or she eats fish or eggs, protein needs will be less. The lacto-ovo-vegetarian who eats dairy and eggs will get many more nutrients than the strict vegan who has cut out everything associated with an animal, from eggs to cheese to honey.
“Teens can also be picky,” says Holly Shelowitz, an area nutrition counselor and whole-food chef (www.nourishingwisdom.com). That makes eating an adequate diet even more of a challenge for them. For still-growing teens, it’s a serious thing. “There are important nutrients from food for them to get in since their bones are still developing,” Shelowitz says.
“Nourishing fats are important because they are needed to carry minerals from food for absorption,” she says. She recommends butter, ghee, coconut oil, coconut milk, nuts, seeds and avocado. “Make popcorn using coconut oil to cook the popcorn in, and melt butter to add once it’s popped,” she advises. Add butter or ghee to cooked potatoes or sweet potatoes. Cook eggs in butter, ghee or coconut oil. Make nuts, seeds and cheese an easy-to-reach-for snack. Include avocado in sandwiches, make guacamole often.”
Protein may be the first hard-to-get nutrient that comes to mind in planning a vegetarian diet. “Whole grains and beans have protein,” says Shelowitz, “along with eggs, cheese and nuts. Raw milk cheese is easier to digest, contains beneficial enzymes, and is all-around healthier for us since it’s not heated.”
Buy local eggs from chickens that are outdoors, she counsels. “They produce beautiful orange yolks, meaning that they are high in omega-3s — an important fatty acid for emotional balance [teenagers need that, right?], heart health, brain chemistry and so much more. Pastured eggs are also high in choline, a brain food.”
Shelowitz recommends finding ways to make veggies more appealing, too, since fresh vegetables are a much healthier alternative for veggie teens than processed or junk vegetarian food. “Make great dressings that include fruit,” she suggests. When the dressing is yummy, more salad will be eaten. In a blender, combine a quarter-cup of olive oil (a nourishing fat), two tablespoons of raw apple-cider vinegar (for beneficial enzymes), a handful of strawberries, cherries, blueberries or any favorite fruit, one tablespoon mustard and a few tablespoons of water to help blend.
