FAQ: Vegetarian Diet for Teens

Medically Reviewed by Renee A. Alli, MD on March 24, 2024
Written by Sarah Mintz
3 min read

Are you curious about a vegetarian diet? Or maybe you have a vegetarian friend? Here's some key health information about being a vegetarian.

People choose to be vegetarians for all sorts of reasons. Some common reasons someone may consider a meatless diet:

  • animal rights
  • environmental concerns
  • religious beliefs
  • health and well-being
  • personal likes and dislikes

Whatever your reason, it's important to keep your health and nutrition in mind when deciding what to eat.

Not necessarily. There are many different ways to be a vegetarian. Here are some different types of vegetarians:

Vegans. They don't eat any type of animal product, including:

  • eggs
  • dairy products

Lacto vegetarians. They eat dairy, but they don't eat:

  • meat
  • poultry
  • fish
  • eggs

Lacto-ovo vegetarians. They eat dairy and eggs, but they don't eat:

  • meat
  • poultry
  • fish

Pesco-vegetarians or pescetarians. They include fish in their diet, but they don't eat:

  • meat
  • poultry

With so many options, you can pick the diet that works best for you.

Studies show that vegetarians may be at lower risk for some diseases and conditions, including:

  • heart disease
  • high blood pressure
  • diabetes
  • some forms of cancer
  • obesity

Sometimes, vegetarians do not get essential nutrients found in meat, such as:

Usually, you can get these nutrients from other food besides meat. But sometimes a daily multivitamin can be helpful. Talk to your doctor about the best way to make sure your body gets all the nutrients it needs.

The key to a healthy vegetarian diet is variety and ensuring you get enough protein. This means you should try to eat a mix of foods that includes:

  • fruit
  • vegetables
  • whole grains

These vegetarian foods will help you balance your diet:

Foods high in iron:

  • spinach
  • beet greens
  • dried fruit
  • broccoli
  • pumpkin seeds

Foods high in protein:

  • eggs (for non-vegans)
  • soy products, including tofu
  • peanuts and other nuts
  • grains and cereals
  • beans
  • seeds
  • lentils

Foods high in calcium:

  • milk and yogurt (if you eat dairy)
  • calcium-fortified soy milk
  • calcium-fortified orange juice
  • green leafy vegetables
  • fortified oat and pea protein milk

Vegetarian diets tend to be low in fat and high in fiber. This can be good for people trying to lose weight. But if you are still growing -- or you are already at a healthy weight -- it can be a problem. Use these tips to maintain a healthy weight:

Make sure you get enough omega-3 fats. Vegetarians (and especially vegans) sometimes don’t get enough omega-3 fats. These fats are good for your heart and brain and eye development. They can be found in eggs and fish if you eat them. Otherwise, try soy milk or cow's milk or breakfast bars that are fortified with DHA, an omega-3 acid.

Talk to your doctor. Your doctor can keep an eye on your growth and make sure you are getting the right amount of calories.

Consider seeing a dietitian. A dietitian can help you find healthy vegetarian foods that work for your age and weight.

 

Sticking to your vegetarian diet can be tricky when you eat out. Here are some tips that will make going to a restaurant with your friends and family easier:

Avoid fast-food restaurants. Popular chains sometimes have vegetarian options, but you will find healthier and more varied choices elsewhere.

Decide ahead of time how flexible you want to keep your diet. Are you OK eating something that has touched meat while cooking? Would you eat a soup made from a meat stock? Decide on your comfort zone before you go out to eat.

Double-check with the waiter before you order. Some foods that appear to be vegetarian aren’t. To be safe, check that your dish does not contain meat before ordering.

Be creative. A lot of times restaurants can leave out the meat or use a meatless substitute. You can also order salads or combine side dishes to make a vegetarian meal.