Date: Fri 10-Nov-1995

Publication: Bee

Author: AMYD

Quick Words:

teenage-nutrition-vegetarian

Full Text:

So, Your Teenager Wants To Become A Vegetarian.

B Y A MY D'O RIO

In walks your teenager, she plops down with her books and asks: "What's for

dinner?"

You reply, "Pork chops."

"Uh, Mom, I'm not eating meat anymore. I've become a vegetarian."

Many households with teenagers, especially girls, experience this declaration

of a meat boycott. Often, parents' initial reactions include their own

declarations: "I am not cooking two dinners."

Parents should not have to cook two meals, say local nutritionists and

dietitians. The professionals suggest, however, parents cooperate with their

children to ensure the foray into vegetarianism is healthy.

"Any diet can be harmful," according to the American Dietetic Association. If

done improperly, a vegetarian diet can be high in fat, deprive growing

children of calcium, protein, vitamin D, B 12 and iron. If done responsibly

though, vegetarianism has proven to be healthier than a diet with meat.

In general, heart disease, high blood pressure, adult diabetes, obesity and

some forms of cancer develop less often in vegetarians than in

non-vegetarians.

Studies also show that vegetarians are at a lower risk for osteoporosis,

kidney stones, gallstones and breast cancer, the association says.

Judy Prager, a dietitian at Danbury Hospital, and Mickey Harpaz, a Danbury

nutritionist, said parents should spend time teaching their children about

nutritional needs.

"It can be educational for the entire family and diets will change in a

positive way," Dr Harpaz said.

First, the professionals advise parents understand why their teenager wants to

become a vegetarian.

Reasons for becoming vegetarians run the gamut. Some do not approve of killing

animals, others just want to lose weight. (See separate story.)

Dr Harpaz notes that vegetarian diets can actually be high in fat if the menus

are not set carefully.

Then, parents and their children should decide which type of vegetarian diet

is appropriate.

The American Dietetic Association lists three types of vegetarians. The

strictest of the three, a vegan, eliminates all animal products, including

eggs, milk and cheese, from the diet.

Lactovegetarians include dairy, but still reject any meat, poultry, fish or

eggs. Lacto-ovovegetarians allow eggs and dairy. Ms Prager recommends that

teenagers keep dairy in their diet because the growing children have high

calcium needs.

Also, review the danger areas of a vegetarian diet.

"The thing is the teenagers are not concerned what makes a complete protein.

They just think by eating vegetables, they will be more healthy," Dr Harpaz

said.

Protein is often thought of as a danger area, but both Dr Harpaz and Ms Prager

said it is not really.

The American Dietetic Association says protein is found in most plant foods

and vegetarians do not have to eat specific foods during a meal to provide the

body with a complete protein.

The body will make complete proteins from fruits, vegetables, grains, legumes,

nuts and seeds, even if they are eaten separately at different times during

the day.

Average-sized adult females need about 1.5 to 2.5 ounces of protein each day,

while the average-sized male needs anywhere from 2.5 to 3.5 ounces of protein,

Dr Harpaz said.

Children and pregnant women need double. For teens, the amount usually does

not exceed four ounces of protein per day, Dr Harpaz said.

The need for calcium is essential, however.

Both Ms Prager and Dr Harpaz recommend that children include dairy in the

vegetarian diets. "Especially for girls. This is a critical time when bone

density is being laid down," Ms Prager said.

Young women have a hard enough time getting enough calcium when they do eat

and drink dairy products, Dr Harpaz said.

Many plant foods contain sources of calcium, especially dark leafy greens, but

Ms Prager said one would have to eat approximately nine cups of broccoli each

day to get the daily calcium requirement, around 800 milligrams.

Both she and Dr Harpaz recommend a calcium supplement, which must be taken

with magnesium or Vitamin D.

Getting enough vitamin B 12 is a concern for strict vegetarians. The vitamin

is only found in animal products, so vegans can only get it through a

supplement or fortified break cereals.

Because these strict vegetarians have dropped dairy from their diet, they

usually have to take a vitamin D supplement. Not found in many foods, people

usually get vitamin D from fortified dairy products.

Iron, often gotten from meat, can be a problem for some young girls. The

American Dietetic Association just recommends they eat dried fruits, which are

rich in this mineral.

Lastly, Dr Harpaz warns parents that some girls become vegetarians to lose

weight. It can be a sign of a developing eating disorder, such as anorexia. He

suggests parents keep an eye out for other symptoms.

The association recommends vegetarians eat a wide variety of foods and consult

with a professional if a problem arises. It also suggests reading more about

vegetarian diets. The association recommends:

The New Laurel's Kitchen by Laurel Robertson, Carol Flinders and Brian

Ruppenthal. Ten Speed Press; 1986.

Diet for a Small Planet by Frances Moore Lappe; Ballantine Books; 1991.

Meatless Meals for Working People by Debra Wasserman and Charles Stahler; The

Vegetarian Resource Group; 1986.

Simply Vegan by Debra Wasserman and Reed Mangels; The Vegetarian Resource

Group; 1991.

A Vegetarian Sourcebook by Keith Akers; Vegetarian Press; 1989.