Trying out a vegetarian diet? Here's how to be smart about it.
I am 13 years old and would like to become a vegetarian. I like dairy and think that this is enough protein for me but my mom disagrees. Who is right?
A vegetarian diet can supply all of a teenager's nutritional needs, including protein, but dairy alone will not supply all of your protein needs. Fruits, vegetables, grains and calcium are usually not a problem in a “regular” vegetarian diet although these can be a problem for growing children in the more restrictive forms of vegetarianism.
In addition to dairy, you need to include protein sources such as eggs, peanut or other nut butters, tofu, tempeh, beans and nuts. These foods are available plain or in vegetarian burgers (garden burgers) and other prepared foods. You will need to experiment with these foods as some of them are probably new to you. There are many well-written books on vegetarian eating available at local bookstores, and this is an ideal time to take charge of learning about how nutrition affects your body and your health. I also recommend to all girls who have started their periods, vegetarian or not, that they take a daily multivitamin with iron to replace the iron they lose each month.
