For much of the world, vegetarianism is largely a matter of economics - meat costs a lot more than, say, beans or rice. As such, meat becomes a special-occasion dish (if it's eaten at all). Even where meat is more plentiful, it's still used in moderation, often providing a side note to a meal rather than taking center stage.

In countries like the United States where meat is not as expensive, though, people choose to be vegetarians for reasons other than economics. Parental preferences, religious beliefs, lifestyle factors, and health issues are among the most common reasons for choosing to be a vegetarian. Many people choose a vegetarian diet out of concern over animal rights or the environment. And lots of people have more than one reason for choosing vegetarianism.

Vegetarian and Semi-Vegetarian Diets

Different people follow different forms of vegetarianism. A true vegetarian eats no meat at all, including chicken and fish. A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry. It follows, then, that a lacto vegetarian eats dairy products but not eggs, whereas an ovo vegetarian eats eggs but not dairy products.

A stricter form of vegetarianism is a vegan (pronounced: vee-gun or vee-jan) diet. Not only are eggs and dairy products excluded from a vegan diet, so are animal products like honey and gelatin. There are a surprising number of foods that you'd think might be vegetarian but aren't - foods like gelatin, which are made using meat byproducts; cheese, which is made using an animal-based product called rennet, and sauces such as Worcestershire sauce. Vegans avoid all these foods.

Some macrobiotic diets fall into the vegan category. Macrobiotic diets restrict not only animal products but also refined and processed foods, foods with preservatives, and foods that contain caffeine or other stimulants. 

Following a macrobiotic or vegan diet could lead to nutritional deficiencies in teens, who need to be sure their diets include enough nutrients to fuel growth, particularly protein and calcium. If you're interested in following a vegan or macrobiotic diet it's a good idea to talk to a registered dietitian. He or she can help you design meal plans that include adequate vitamins and minerals. 

Some people consider themselves semi-vegetarians and eat fish and maybe a small amount of poultry as part of a diet that's primarily made up of vegetables, fruits, grains, legumes, seeds, and nuts. A pesci-vegetarian eats fish, but not poultry.

Are These Diets OK for Teens?

In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases."

So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, it means that you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options - way beyond a basic peanut butter and jelly sandwich.

If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the ADA says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

Vegetarians have to be careful to include the following key nutrients because they may be lacking in a vegetarian diet: iron, calcium, protein, vitamins D and B12, and zinc. If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.

Here are some suggestions:

Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to better absorb the iron. Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and require a daily supplement. Check with your doctor about your own iron needs.

Calcium
Milk and yogurt are tops if you're eating dairy products; otherwise, tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are excellent choices. Remember that as a teen you're building up your bones for the rest of your life. Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for them to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.

Vitamin D
Cow's milk and sunshine are tops on the list for this vitamin, which you need to get calcium into your bones. Vegans can try fortified soy milk and fortified breakfast cereals, but they may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.

Protein
Some people believe that vegetarians must combine incomplete plant proteins in one meal - like red beans and rice - to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day. Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.  

Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.

Zinc
If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.

In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight. Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.

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