Is it safe for my teenager to be a vegetarian? A complete guide for families

Adolescence often occurs significant changes in body composition that justify a modification of eating habits. These changes are influenced by new nutritional requirements that respond to an increase in lean mass in men and fat deposits in girls and a AEP document It indicates that the recommended intakes at these ages should be more closely related to the growth rate and biological age than with chronological age.

Later, I will list those that - in the opinion of Spanish pediatricians - are the most frequent errors in eating at these ages; Now I want to present a very interesting topic that perhaps responds to the concerns of those teenagers that you have at home. Is about vegetarian food, which, well planned, can perfectly meet nutritional needs, even at that stage of change.

La Canadian nutritionist Chantal Poirier agrees with my last statement, although the change in diet must be accompanied by a conscious effort to obtain the necessary nutrients dailyPoirier thus aligns himself with the growing trend of transforming eating habits to eliminate meat—including poultry—and fish (and in the case of vegans, any animal product). Why does a teenager stop eating meat or fish? Fundamentally because ethical or ideological reasons, being against the suffering of animals raised for human consumption, although the environmental and health reasons.

Nutritional requirements in adolescence

It seems like The requirements are similar until the age of 11. for both sexes, and they diversify from that age onwards. The main nutrients are always indicated in terms of the daily consumption and depend on growth rate, sex, physical activity, and health status. As a guideline, experts place average energy needs around 2.200 kcal for girls y 2.700 kcal for boysalthough these figures can vary considerably.

Proteins: approximately 1 g per kg of weight for both sexes between 11 and 14 years of age; and around 0,9 and 0,8 g/kg in males and females (respectively) between 15 and 18 years of age.

Proteins will provide between 10 to 15 percent of calories of a diet with good biological value. The AEP refers to them being of animal origin, so in the last section I will provide more details about the suitability of a vegetarian diet and how ensure complete proteins with plant sources.

FatsTotal fat should represent around 30% of total caloriesSaturated fatty acids should not exceed 10% of total caloric intake, and cholesterol intake is advised to be below 300 mg/day.

There are no specific recommendations for long-chain polyunsaturated fatty acids for adolescents, although a A varied and balanced diet including nuts, seeds, and vegetable oils It usually provides sufficient quantities.

CarbohydratesThey should represent between the 55 to 60 percent of the caloric intakeprioritizing the complex carbohydrates derived from cereals (preferably whole grains), legumes, fruits, and vegetables. The latter are also a good source of fibervitamins and antioxidants.
VitaminsThese are necessary to support increased energy demands and development. They highlight the vitamin D (bone growth), the Vitamin B12 (nervous system and red blood cell formation), the folic acid and antioxidant vitamins (C, E and carotenoids).
MineralsIron, calcium, zinc, and iodine are especially important. iron It deserves special attention in girls who are already menstruating and in athletes (of both sexes). In this article by the Heart Foundation You will find details of foods of animal and plant origin rich in iron.

To obtain the right amount of nutrients, the diet must be as balanced as possible. balanced, varied and sufficient in energy possible. In adolescence, approximately the 20% of adult size and up 50% of the final weightThis growth is concentrated in the well-known "pubertal growth spurt." This means that any nutritional imbalance have more impact.

Still no wish list? Create your free birth list

Mistakes and common risks in adolescence

Some unhealthy habits are widespread among teenagers, whether or not they are vegetarians. It's important to identify them because can worsen deficiencies if, in addition, a poorly planned restrictive diet is followed.

Irregularities in eating patternsSkipping meals, snacking all day without structure, or having a very late and heavy dinner.
Skipping breakfast or do it only with pastries and sugary drinks, which reduces the overall quality of the diet.
Overconsumption of ready-made meals and fast foodwith excess salt, unhealthy fats and added sugars.
High consumption of sweet or salty snacks between meals, as well as soft drinks and sugary drinks.
Start of alcohol consumptionwhich provides many empty calories and can worsen nutrient absorption.
Restrictive diets for fast weight loss, sometimes without professional supervision and with a strong aesthetic component.

When a teenager decides to become vegetarian and maintains several of these habits at the same time, they are more likely to develop energy, protein, or micronutrient deficienciesThat's why it's so important nutrition education and not just limit ourselves to talking about "removing meat".

Safety of vegetarian food in adolescents

You may consider this a controversial topic and have doubts if one of your children intends to stop eating any type of meat (beef, poultry, fish). The first piece of advice is that Get well informed, but leave your prejudices aside.There are many ovo-lacto-vegetarians and vegans, and in many cases the habit began in childhood or adolescence with good health results.

According to the Spanish Vegetarian UnionThese diets, if well planned, are appropriate for all stages of the life cycle (including pregnancy and breastfeeding). They can meet the nutritional needs of minors and do not impede normal growth. They also offer some advantages such as lower intakes of cholesterol and saturated fat y increased consumption of plant-based foodsIt is a type of power supply compatible with the prevention of overweight and certain cardiovascular risk factors.

The American Dietetic Association agrees that vegetarian diets—including vegan diets—are healthy and nutritionally adequate if they are planned correctly.

Comparative studies show that vegetarian teenagers well advised usually:

Consume more fruits, vegetables, legumes and nuts than their omnivorous peers.
Having lower intakes of saturated fats and cholesterol.
Show better control of body weight and a lower risk of obesity.
Receive more antioxidants, fiber and phytochemicals that protect against chronic diseases.

However, the scientific literature also indicates that in poorly planned vegan diets Deficiencies can occur if attention is not paid to some key nutrients such as vitamin B12, vitamin D, calcium, iron, zinc, long-chain omega-3 fatty acids, and iodineThat's why there's so much emphasis on the concept of "well-planned diet".

It should be mentioned that vegetarian diets are common among girls and boys who have developed eating disorders, which is why doctors and nutritionists must be well prepared to rule out symptoms of eating disordersWhen all nutrient groups (carbohydrates, vegetable proteins, vitamins and minerals) are taken into account in the daily diet, vegetarianism should not pose any problems.

Types of vegetarian diets and what they imply in adolescence

To assess the nutritional impact, it is important to distinguish the different vegetarian patternssince not everyone has the same risk of deficit:

Lacto-ovo vegetarian: excludes meat, fish and seafood, but includes eggs and dairyIt's the simplest option for teenagers because it makes it easier to cover proteins, calcium and vitamin B12.
Lacto-vegetarian: It includes Dairy products but not eggsIt requires paying a little more attention to protein intake and vitamin B12, although it remains manageable with good planning.
ovo-vegetarian: It includes eggs, but not dairy productsCalcium should be obtained from plant sources or fortified foods, and vitamin B12 is generally required. fortified foods or supplements.
VeganIt excludes all foods of animal origin (meat, fish, dairy, eggs, and even honey in many cases). It is entirely viable, but it requires greater nutritional knowledgesystematic use of vitamin B12 supplementation And pay attention to calcium, vitamin D, iron, zinc, long-chain omega-3s, and iodine.
Semi-vegetarian or flexitarian: significantly reduces meat consumption, but eats it only occasionally. This is usually sufficient from a health perspective if it is based on minimally processed plant-based foods.

In adolescence, a a well-structured ovo-lacto-vegetarian diet It offers an interesting balance between practical feasibility and nutritional security. The vegan pattern is also suitable, but it is especially advisable to have the support from a dietitian-nutritionist.

Beneficial effects and possible drawbacks of a vegetarian diet in adolescents

The available evidence in child and adolescent populations shows several potential advantages when the vegetarian diet is well planned:

Higher fiber intakeThis helps prevent constipation in the short term and could reduce the risk of colon cancer and type 2 diabetes in the long term.
Increased consumption of fruits and vegetables and less sweets, salty snacks and fast food, especially if the family accompanies it with a healthy option.
More favorable lipid profile: lower consumption of saturated fatty acids and cholesterol and a higher presence of polyunsaturated fats, associated with a lower risk of hypertension and cardiovascular disease in adulthood.
Obesity preventionVegetarian children and adolescents tend to have a slightly lower BMI, which improves their future health prognosis.
Higher antioxidant content (vitamins C and E, carotenoids, flavonoids, etc.), related to better protection against oxidative damage.
Sufficient protein intake when calorie intake is adequate and consumption legumes, soy products, nuts and whole grains as usual

Amongst the possible drawbacks Experts point out that when a diet is not well structured, they highlight the following:

Insufficient energy intake if the diet is very rich in low-calorie vegetables but poor in more energy-dense foods (nuts, seeds, avocado, quality oils, legumes).
Difficulty covering proteins in vegans with little variety or who consume a lot of refined flours and little legume.
Lower bioavailability of some minerals such as iron, zinc or calcium, due to the presence of phytates and oxalates in certain vegetables, if appropriate cooking strategies are not applied (soaking, germination, fermentation).
Need to supplement vitamin B12 systematically in vegans and, in many cases, also in other vegetarian patterns.
Risk of vitamin D deficiency and calcium if there is not enough sun exposure or consumption of fortified foods or supplements.
Possible deficiency of long-chain omega-3 (EPA and DHA) if ALA-rich sources (flax seeds, chia seeds, nuts) or specific plant-based supplements are not included.

Designing a daily diet plan for your vegetarian child

Can be found Nutritional pyramids adapted to vegetarian diets These guidelines allow for the design of menus that meet daily nutritional requirements. Based on these guidelines, a balanced diet for vegetarian teenagers follows a pattern similar to the following:

Vegetables and vegetablesDaily at lunch and dinner, prioritizing the presence of raw vegetables at least once a day (salads, crudités).
Cereals and derivatives: at each main meal, preferably at their full version (bread, pasta, rice, millet, oats, wholegrain couscous, quinoa, potato, sweet potato, etc.).
Legumes and derivatives: in between 6 to 8 servings per weekThese include lentils, chickpeas, all types of beans, peas, soybeans and their derivatives (tofu, tempeh, textured soy protein, hummus). Seitan can also be considered part of the protein group, although it is wheat gluten and not a legume.
Fruit: in between 2 to 3 pieces daily, preferably whole and with skin where possible, for take advantage of the fiber.
Nuts and seeds: A a little bit every dayraw or lightly toasted, without added sugars or salt (nuts, almonds, hazelnuts, pistachios, sesame seeds, chia, flax, pumpkin).
Dairy (In an ovo-lacto-vegetarian pattern): 2-3 servings per day of milk, yogurt, or cheese. In the case of vegans, these are replaced by Plant-based drinks and yogurts enriched with calcium and, if possible, also with B12 and vitamin D..
Eggs (in patterns that include them): 2-3 times per week or slightly more, depending on the rest of the diet and family preferences.
Healthy added fats3-4 tablespoons a day of extra virgin olive oil or other good quality oils, plus avocado, nuts and seeds such as sources of essential fats and omega-3.

Regardless of when in life you begin to adopt a vegetarian diet, it is advisable to incorporate a vitamin B12 supplementAdequate intake is associated with the consumption of fortified foods or supplementation in plant-based diets. This point is non-negotiable for vegans.

The extra boost: key nutrients for vegetarian teenagers

The idea that vegetarianism poses no problems is true, but it's worth detailing some points. critical pointsFirst, the help of a expert in human nutrition or, at the very least, consulting with organizations specializing in vegetarianism and pediatrics. Furthermore, it is important to know exactly where these organizations are located. nutrients of special interest:

Iron: vegetable iron is of the type we have not and its absorption is lower than that of iron from animal sources, but it increases significantly when combined with Vitamin CGood plant-based sources are vegetablesSoybeans and their derivatives green leafy vegetablesnuts, seeds and enriched cerealsIncluding citrus fruits, kiwi, red berries, tomato or pepper in the same meal helps improve absorption.
FootballIn ovo-lacto-vegetarians, the dairy They cover a good portion. For vegans, you have to resort to plant-based drinks enriched with calciumTofu coagulated with calcium salts, kale, bok choy, turnip greens, broccoli, legumes, almonds, sesame (tahini), dried figs, and oranges. It is important to know that some vegetables such as spinach, chard or beet greens They have a lot of calcium, but also a lot of oxalates that hinder its absorption.
Zinc: is located in soy products, legumes, whole grains, nuts and seeds. Techniques such as soaking, germination and fermentation They reduce phytates and improve zinc bioavailability.
Vitamin DThe main source is the safe sun exposureIn addition, it is advisable to include fortified foods (plant-based drinks, some breakfast cereals, margarine, plant-based yogurts) or consider specific supplementation after consulting a pediatrician, especially in adolescents with little sun exposure.
Vitamin B12It is practically absent in unfortified plant-based foods. Vegans need to obtain it through regular supplements or with sufficient fortified foods. Many ovo-lacto-vegetarian diets also benefit from an additional safe source, as just one glass of milk and one egg a day They do not, on their own, meet the requirements.
Omega-3 fatty acids (EPA and DHA)In vegetarian and vegan diets, the intake of ALA (plant-based omega-3) is usually sufficient if consumed flax seeds, chia seeds, nuts and oils from these seedsA small portion is converted into EPA and DHA, and in some cases, a certain amount can be assessed. microalgae supplementespecially in adolescents with low intake of these plant sources.
Iodine: it is obtained mainly from the iodized salt (in moderate amounts), some breads made with iodized salt and, occasionally, with carefully controlled seaweed. It is important not to overindulge in them. algae with high iodine and arsenic contentespecially in children and adolescents.

Emotional and social aspects and prevention of eating disorders

In adolescence, things weigh heavily on you ethical, environmental and personal identity motivationsFor many girls and boys, becoming vegetarian is a way to align your diet with your values or to identify with a peer group. This process can be very positive if it is accompanied by dialogue, respect, and good information.

However, professionals who work with adolescents warn that, in some cases, the choice of a vegetarian diet can be used as excuse to restrict intake when there is already excessive concern about weight or body image. Therefore, families should be attentive to signs such as:

Intense fear of gaining weight in the face of small weight changes.
Skipping meals or systematically avoid social events where food is served.
Obsession with control of food and by labeling it as "pure" or "dirty".
Rapid weight loss or sudden changes in eating behavior.

If it is suspected that behind the decision to become vegetarian there may be a eating disorderIt is essential to consult with the pediatrician and, if appropriate, with mental health professionals specializing in childhood and adolescence.

When motivations are strong and it is properly supported, a vegetarian diet in adolescence can become a an opportunity to improve the nutrition of the whole familyIncrease your consumption of vegetables and learn to cook in a more varied way.

Practical advice for families with vegetarian or vegan teenagers

With all of the above in mind, some tips may to make the transition easier and safer:

Listen and dialogue: understand the teenager's reasons and talk openly about their nutritional needs.
Avoid drama"My son is a vegetarian" is not a phrase to get overwhelmed by, but a starting point for better organize your diet.
Seek professional advice when opting for vegan patterns or when there are doubts about growth or health.
Plan complementary family menusFor example, a common base (salad, rice, pasta, legume stew) and two protein options: tofu or legumes for the vegetarian teenager and fish or meat for the rest of the family.
Involve the teenager in shopping and cookingso that she takes responsibility and learns to balance her own menus.
Prioritize fresh and minimally processed foods compared to pastries, snacks and ultra-processed "veggie" foods which, although they do not contain meat, can be unhealthy.
Always remember to supplement with vitamin B12 in vegan diets and assess other supplements according to the analyses and medical criteria.

When accompanied by rigorous information, professional supervision, and good communication at home, vegetarian eating in adolescence can be safe, complete and beneficial to healthwhile respecting your children's values and autonomy.

Images - (First and second) Department of Agriculture (USDA), Arbron.