Health Questions & Answers
Becoming a vegetarian

by Linda Shaw, MD, FAAP

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The question:
My 13-year-old daughter wants to become a vegetarian. Nobody in our family is a vegetarian, so we don't have a lot of experience with this. How healthy is vegetarianism? What are good foods to eat so we can be sure she gets all the nutrition she needs? - Carolyn in Menomonie, WI

The Pediatrician Answers:
Vegetarianism is very popular among early teens. They often are making the decision because they care about animals and feel that it is inappropriate to eat them.

A balanced vegetarian diet can be very healthy, low in fat and cholesterol and high in fruits and vegetables. For teens, I would recommend that they continue to consume dairy products (for the calcium) and possibly occasional eggs or egg susbstitues (allows for a broader choice of foods) than becoming vegan. A multivitamin tablet daily would also be helpful to ensure micronutrient intake. If the youngster will add occasional fish, her essential amino acid intake would improve (although flaxseed oil can be used as well).

Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet

Your teen needs to agree to actually eat a good variety of fruits and vegetables as part of her new diet and also to consume adequate amounts of calcium and iron. Unfortunately, many teens become vegetarian and then live off of bread, pasta and cereal without consuming an adequate balance of fruits and vegetables.

I would suggest going with your teen to the library and checking out several books about nutrition and vegetarian diets. You can have fun learning new and healthy recipes the whole family can enjoy from some of the many vegetarian cookbooks available.

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Becoming Vegetarian (book)
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About the author: Linda Shaw is a general pediatrician with over 20 years of experience with a practice in Altoona, Pennsylvania. She is currently am one of the AAP's breastfeeding coordinators and a member of the Academy of Breastfeeding Medicine. She also breastfed her four children, including twins. Dr Shaw enjoys teaching and explaining things to patients and their parents. Do you have a question about children's health? Click here to ask our experts!