The diets of adolescent vegetarians can be quite low in protein and trace minerals, particularly on a vegan diet. Therefore, those teens need to incorporate a variety of protein sources into their diets to get all the essential amino acids. Soy products and a variety of canned beans and peas are quick and easy ways to boost protein intake. Ms. Hattner advises teens who are considering becoming vegetarians to make an appointment with a registered dietitian to learn how to make good nutritional choices to reduce the chances of deficiencies in calcium, iron, zinc and vitamin B12. Milk, that staple of childhood, is often consumed in less than recommended amounts among teens.
Less milk can translate into less calcium.
According to U.S. Department of Agriculture surveys, roughly 9 out of 10 girls and nearly 7 out of 10 boys, ages 12 to 19, are not getting the recommended amount of calcium. The National Academy of Sciences recommends that teens and children ages 9 to 18 consume 1,300 mg of calcium per day-the equivalent of four servings of dairy products. The answer isn't simple. Just as there are many types of people in the world, there are many ways to bring about change in people. The key, summarized Ms. Hattner, is in finding the proper motivating force for each teen.