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Understanding Vegetarianism

Going vegetarian is more than just giving up meat and fish. It's a lifestyle choice that's gaining momentum among young people today for a variety of reasons, ranging from animal ethics to environmental concerns, and health considerations. But how does this choice really impact your health, especially as a teenager when your body is still developing?

What Does It Mean to Be Vegetarian?

First off, let's define what being vegetarian involves. A vegetarian diet excludes meat, poultry and fish. However, there are variations:

• Lacto-ovo vegetarians eat dairy products and eggs.
• Lacto vegetarians eat dairy products but avoid eggs.
• Ovo vegetarians eat eggs but not dairy products.

Some people might even transition towards veganism, avoiding all animal products including dairy, eggs, and even honey.

The Potential Health Impacts

Embracing a vegetarian lifestyle can bring significant health benefits, especially if done correctly. Nutrient-rich, plant-based diets are linked to lower risks of heart disease, hypertension, type 2 diabetes, and certain cancers. But the keyword here is balanced it's essential to ensure that your body gets all the nutrients it needs.

Risks of nutrient deficiencies are a concern among vegetarians, especially teenagers whose bodies and brains are still growing. Common dietary concerns include adequate intakes of protein, iron, calcium, zinc, and vitamin B12.

Protein

Protein is crucial for muscle and tissue repair and growth. Vegetarian sources of protein include beans, lentils, chickpeas, tofu, and quinoa. Dairy products and eggs are excellent protein sources for lacto and ovo-lacto vegetarians.

Iron

Iron is vital for blood production and brain development. Vegetarian sources of iron are found in dark leafy greens, legumes, fortified cereals, and whole grains. However, the iron in plants is less easily absorbed by the body, making it important to pair these foods with vitamin C-rich items like citrus fruits and tomatoes to enhance absorption.

Calcium and Vitamin D

Essential for bone health, calcium can be sourced from dairy for lacto vegetarians. For others, fortified plant milks, almonds, and green leafy vegetables are key sources. Vitamin D, crucial for calcium absorption, can be synthesised from sunlight, and is also found in fortified foods.

Zinc

Important for the immune system and cell growth, zinc in a vegetarian diet can be obtained from nuts, seeds, wheat germ, and whole grains.

Vitamin B12

This vitamin, critical for nerve function and the production of DNA and red blood cells, can be a challenge as it is primarily found in animal products. Vegetarians might need to turn to fortified cereals or supplements.

Real-Life Impact on Teens

Choosing to be vegetarian can indeed influence a young person's social and familial interactions. For instance, meal choices at school or eating out can become more challenging, and family meals might require adjustments. However, it's an opportunity for growth and learning, as it necessitates greater awareness of nutritional intake and meal planning.

Practical Strategies for Teen Vegetarians

Educate Yourself

Knowledge is power. Understanding the nutrients your body needs and which foods contain them is crucial. There are many credible sources available online and in libraries that can help you plan a nutritious, well-rounded vegetarian diet.

Talk to a Healthcare Professional

It's wise to consult a dietitian or doctor when switching to, or maintaining, a vegetarian diet. They can provide guidance based on your specific health needs and even recommend supplements if necessary.

Plan Your Meals

Advance meal planning can help ensure you get the variety of foods and nutrients you need. Explore vegetarian recipes online or in cookbooks to keep your meals exciting and nutritious.

Communicate

If your family is not vegetarian, communicate your dietary choices clearly and discuss how you can incorporate your needs into family meals without causing inconvenience. Perhaps get involved in the cooking!

Explore and Experiment

The world of vegetarian food is vast and varied. Explore different cuisines like Indian, Greek, or Mexican, which naturally include abundant vegetarian options. Experimenting with new foods not only broadens your nutrient intake but also your culinary horizons.

Conclusion

Being a vegetarian as a teenager can be healthily maintained with the right knowledge and practices. Whether your reasons are ethical, environmental, or health-related, a well-planned vegetarian diet can support vibrant health during your teen years and beyond. Embrace the adventure of eating plant-based, and enjoy the benefits it brings to your health and conscience.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

• Childline - Call them on 0800 1111 any time of the day or night, every day of the week
• NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
• The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
• SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
• Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.