Would a Vegan diet be healthy for a teenager?

Question

i wonder if i go completely vegan how do i get my calcium and protein? and is it even good for me or should i just stick with being a lacto-ovo-vegetarian

Answer 1

Yes.

I know many life long vegans.  From birth to old age.  Look at people in India for example -- do you think that vegans there are worried about this or that nutrient etc.? No.  Being vegan, or 100% vegetarian in India is seen as a complete diet.  Nobody takes vitamins or takes extra care with food combination or pays extra special attention to their diet just because they are vegan.... the thought never crosses their mind because is it part of normal life in India for as long as history -- thousands and thousands of years.

So, relax.  Look around.  There are people living on nearly 100% junkfood, and they are still alive and will likely live to a ripe old age of... 50-75 will all sorts of health problems.  But at the moment, they are totally fine because they also eat Magical Meat and Divine Dairy which provided all anyone could ever ask for.

Answer 2

The American Dietetic Association has stated that  "well planned vegan and vegetarian diets are appropriate for all stages of the life-cycle including during pregnancy, lactation, infancy, childhood and adolescence."

For protein, be sure to include 2-3 servings of beans, peas and lentils on a daily basis and other protein-rich foods like tempeh, tofu and soy-based meat substitutes, grain, seeds and nuts.

Regarding calcium greens such as broccoli, kale, collard, okra and Chinese greens actually deliver more bioavailable calcium than milk.  Other sources include tofu, soy beveerages, almonds, legumes, dried figs.   Also be aware that calcium levels can be negatively affected by high sodium consumption, caffeine and soft drinks with phosphoric acid.

This information and more is contained in the website listed below for a great daily guide to recipes and vegetarian life.

Answer 3

Yes, as several people have pointed out, the American Dietetic Association backs up vegan diet as healthy and appropriate for all life stages.  If you're considering veganism, I think it's a fabulous opportunity to brush up on your nutritional knowledge.  "Becoming Vegan" by Brenda Davis and Vesanto Melina (both registered dietitians) is an excellent resource.  They include a section specifically addressing the needs of teen vegans.

Protein is really not an issue.  As long as you're eating a balanced diet, including all of the vegan food groups, and consuming enough calories to meet your energy needs, you are almost certainly getting plenty of protein.  Other than answering questions here, I don't give a second thought to protein on a daily basis.  It's found in soybeans and soy foods (tofu, tempeh, edamame, faux meats,) beans and other legumes (chickpeas, peas, peanuts, lentils,) whole grains (quinoa is great - lots of protein and also a good source of calcium and iron,) nuts, seeds, vegetables (especially dark green ones,) mushrooms and to a lesser extent, fruit.

Here are some great vegan sources of calcium: http://www.vrg.org/nutrition/calcium.htm  and iron: http://www.vrg.org/nutrition/iron.htm

Answer 4

Vegans rarely get all of the vitamins and minerals needed for growth and health. There are supposedly some multi-vitamins out there expressly for vegans, but humans really need the protein and minerals found in some animal product.

Being vegan is exremely difficult, severly limiting your choices for food both out and at home. I don't recommend it, especially for a still-developing body (teen). I avoid beef, pork, and chicken, but allow myself seafood and dairy.

Answer 5

Jen is completely wrong. A vegan diet is suitable for anyone, no matter if they're pregnant, nursing, infants, children, teens, or adults. There are tons of places that you can get all the nutrients, without animal products. You can get them from fruits, vegetables, grains, tofu and other soy products, and some soy milks have calcium added to them.

Answer 6

a vegn deit is healthy

but i found it really hard so i just am a vegetarian now

Answer 7

The American Dietetic Association (ADA) is one of the nation's leading nutrition experts and it supports vegan diets for all ages, including adolescence. See: http://www.eatright.org/cps/rde/xchg/ada...

Good vegan sources of protein, iron, and calcium:

http://www.tryveg.com/cfi/toc/?v=08sourc...

Vegan diets are extremely healthy... I wouldn't pay attention to anyone who claims otherwise. Just make sure you eat enough calories (don't live on only salads) and include fruits, veggies, beans, nuts, and grains in your diet.

Answer 8

Jen is very misinformed.

Yes, a vegan diet is suitable for all ages, as long as your diet is balanced.

For calcium, drink fortified soy milk 2-3 times a day. Using soy milk on your cereal means you are boosting your calcium intake. Calcium fortified orange juice is great too. Almonds are great for calcium, so is tofu. If you are concerned you are not getting enough calcium, consider taking a vegan supplement froma health foods store. Beans & green leafy vegetables (especially broccoli) are good for calcium too, try to incorporate these foods into your daily diet.

Protein is an easy one. Nuts, seeds, beans, lentils, pulses, tofu, soy milk, wholemeal bread- are all great sources of vegan protein.

If you do decide to go vegan, go at your own pace. It's important to eat what you are comfortable with- if you are comfortable with being vegetarian, that's great. Whichever path you choose, I wish you the best of luck. :)