RD Resources for Consumers: Vegetarian Teens Vegetarian Ideas Breakfast Teenagers represent the fastest growing segment of • with soymilk, or cow’s milk vegetarians in the United States. • Whole-wheat toast with or jelly and a piece of Many teens choose a vegetarian because of • Instant oatmeal with nuts, raisins, and soymilk or environmental and ethical concerns regarding meat cow’s milk production and consumption. With some planning, a vegetarian diet can provide you with all the nutrients you Lunch need and you enjoy. • sandwich (tomatoes, peppers, onions, ) with or without on whole- bread • Vegetable soup with a piece of toast Types of Vegetarians • or falafel with soy cheese, mushrooms, and tomato on a whole-grain bun Lacto-ovo: Includes products such as milk, cheese, • Pita bread filled with veggies or peanut yogurt, and eggs but excludes meat, poultry, and fish. • Chili with and textured vegetable Lacto: Includes dairy products but excludes eggs and foods containing eggs as well as meat, poultry and fish. Dinner Vegan: Includes only foods of origin and excludes meat • stir-fry with brown rice or animal products such as milk or eggs. A vegan diet consists • Pasta with tomato sauce plus (mushrooms, of , vegetables, beans, , , and nuts. tomatoes, eggplant, peppers, and onions) • Tacos or burritos filled with beans, textured vegetable protein, tofu, or Eating a • Pizza with or without cheese and topped with vegetables, tofu, or meat substitute Choose a variety of foods, including whole-grains, fruits, vegetables, , nuts, and seeds using the Vegetarian Snacks Pyramid found at: • Dried fruits http://www.mypyramid.gov/pyramid/vegetarian.html • Trail mix • Popcorn If you consume milk or dairy products, choose low-fat or fat- • Rice cakes free products. Vegans should include a source of B-12 • Yogurt daily and if sun exposure is limited. • Smoothies made with fortified , soymilk, or cow’s milk • Hummus • Bagels with butter • Instant soups RD Resources for Consumers: Vegetarian Teens

Food Sources of Important Nutrients to Consider

Protein Calcium* • Beans • Cow’s milk • Vitamin B12-fortified foods (such as • Whole-grains • Fortified soymilk or rice milk nutritional , soymilk, meat analogs, or ready-to-eat . Be sure to check • Soy products • Leafy green vegetables the label.) • Nuts & nut • Broccoli • Dairy products • Dairy products • Beans • Eggs • Eggs • Calcium-fortified juice • Calcium-set tofu tip A daily vitamin B-12 supplement of 5 to 10 ug or a weekly B-12 supplement * • Almonds and almond butter of 2,000 ug may be used. • Beans • Sesame seeds and sesame butter • Green leafy vegetables (e.g. tahini) Vitamin D (e.g. kale, collard greens) • Soynuts • Eggs • Fortified breads and cereals • Blackstrap molasses • Vitamin D-fortified foods (such as • Instant oatmeal • Figs soymilk, cow’s milk, orange juice, ready- • Nuts & nut butters to-eat cereals) • Potatoes (eaten with their skin) • Vitamin D is also made in the skin • Enriched pasta from sunlight • tip Vegetarians who do not consume vitamin D sources or receive tip Consuming a good source of (e.g. citrus fruits, orange juice, direct sunlight on a regular basis tomatoes) at each meal increases iron should consider taking a vitamin D absorption. supplement.

* Vegetarians should consume a variety of iron and calcium sources in order to meet daily requirements.

Vegetarian Glossary of Terms

Casein: A milk protein sometimes used in otherwise non-dairy products Soymilk: A milk-like product made from , with the same amount like soymilk, soy cheese, and non-dairy creamer. of protein and less fat than cow’s milk. However, some soymilks are not Legumes: The vegetable family that includes beans, , peas, and vegan as they contain the animal protein casein. peanuts, all of which are excellent sources of vegetarian protein. Tempeh: A replacement for meat, made from fermented soybeans. : A health supplement grown on molasses, sugar beets, Textured Vegetable Protein (TVP): Derived from soy flour, TVP is or wood pulp. A rich source of vitamin B and protein. commonly used in vegetarian restaurants as a substitute for ground beef. Rennet: An from the stomach of slaughtered calves, used to Tofu: A replacement for meat, eggs, and cheese, made from curdled coagulate cheese. Found in many, but not all, dairy . soymilk pressed into blocks. Tofu can be eaten fresh or cooked in many Seitan (also called ): A vegetarian replacement for meat, different ways and is an excellent source of protein. made of protein (gluten) extracted from flour. Types & Uses : An Asian which is an excellent, inexpensive vegan source • Extra-firm tofu – frying, roasting, grilling, marinating of protein and iron. Soybeans are used to make a number of vegetarian and • Firm tofu – stir-frying, boiling, filling vegan substitutions for meat, dairy, and eggs. • Soft tofu – puréeing Soy cheese: A cheese-like product made from soybeans. Soy cheeses come in most of the same varieties as dairy cheeses - parmesan, mozzarella, • Silken tofu – puréeing, simmering, egg substitution, used in vegan cheddar, etc. However, some soy cheeses are not vegan as they contain the desserts and smoothies animal protein casein.

RD Resources are a project of the Vegetarian Dietetic Practice Group. More topics available at www.VegetarianNutrition.net. Professional resources also available for members at www.VNDPG.org. © 2008 by VN DPG. Written by: Christine Bou Sleiman, RD Expires October 2013.