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Teen Vegetarian Pressures

More and more teenagers are choosing not to eat meat, poulty or fish. They are becoming vegetarians for various reasons, usually due to health, environment, animal welfare or moral reasons. This can result in many pressures being placed on the teen. These pressures can come from parents concerned about their health, and pressures from within the vegetarian community to continue on the path they have chosen. It is important to continue on in your own personal path and not to get forced to do things you do not want to do.
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Eat a Variety of Foods

Probably the most frequent question asked a teen vegetarian is how they meet all their nutritional needs. A vegetarian diet can be enjoyed by people of all ages. The key to a vegetarian diet is variety. A healthy vegetarian diet includes fruits, vegetables, leafy greens, whole grain products, nuts, seeds, and legumes.
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Protein

North American vegetarian teens eating varied foods rarely have any difficulty getting enough protein as long as their diet contains enough calories to support growth. Cow´s milk, cheese, beans, breads, cereals, nuts, peanut butter, tofu, and soy milk are some examples of foods that are good sources of protein.
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Teen Nutritional Needs

Teenage vegetarians have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The essential nutrients you must ensure you get enough of are protein, calcium, iron, and vitamin B12.
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