Vegetarian Nutrition for Teen Athletes

Client Name ______Date ______RDN/NDTR ______Email ______Phone ______

Vegetarian Nutrition for Teen Athletes

Eating right gives you the fuel you need to participate in sports and helps you get more out of practice and competitions. A well-planned vegetarian diet can be healthy and taste great. It can meet your needs as an athlete.

Your goals as a vegetarian teen athlete are: • You are growing at a normal rate. • Your diet includes a variety of healthy foods, including dried beans, whole grains, vegetables, and fruits. Fat-free and low-fat milks/milk products and eggs may be a part of your diet. Fortified soymilk can replace some or all of the dairy products. • You drink enough fluids • You eat meals and snacks at the right time before and after exercise. These meals and snacks will help you perform well. They will also promote recovery.

Tips

 A vegetarian diet can be a very healthy way for you to eat. Be sure to include plenty of whole grains, cooked beans, fruits, and vegetables. Soy foods are good sources of protein, vitamins, and minerals.  Low-fat or fat-free milk and dairy foods are good sources of vitamin B12, vitamin D, and calcium. If you do not drink milk or eat dairy foods, take care that you are getting enough of these nutrients. o Vitamin B12 is added to some foods. You may find it in soymilk, breakfast cereal, some veggie burgers, and some brands of nutritional yeast. Multivitamins may also have vitamin B12. o Vitamin D is added to some brands of soymilk and fruit juice. Vitamin D supplements not made from animal products are also available. Calcium is found in some green vegetables, such as kale and broccoli. It is also added to many brands of soymilk and orange juice.  You should have your iron status checked regularly. This especially important if you are a distance runner. Talk to your health care provider about checking your iron status.  Vegetarian foods that supply iron include: o Whole and enriched grains and grain foods o Iron-fortified ready-to-eat breakfast cereals o Iron-fortified meat alternatives Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 1

o Cooked dried beans o Dark-green vegetables, including kale, spinach, broccoli, and bok choy  If you are very active, you may need three meals and three healthy snacks daily to make sure you get the energy you need.  If you lose weight without meaning to, this is a sign that you are not eating enough calories. This can harm your health and athletic performance. If you need extra calories, eat foods like hummus, nut butters, avocado, and smoothies made with soymilk or cow’s milk.  Be sure to drink enough fluid before, during, and after practice or sports events.  Most athletes do not need more protein than other teens need. You can get enough protein from foods. You should not need to take protein or amino acid supplements.  Here are some ideas if not everyone in your family is a vegetarian: o The person cooking can prepare a vegetarian dish and then add meat to portions for other family members. Pasta and stir-fry are good options for this. o Keep some frozen convenience foods (like veggie burgers) on hand for when the family meal is meat-based.

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 2

Foods Recommended

Food Foods Recommended Group Grains Grains, including whole wheat, barley, rye, buckwheat, corn, teff, quinoa, millet, amaranth, brown and wild rice, sorghum, and oats;

Include cooked whole grains such as brown rice, oatmeal, and quinoa

Choose grain products, such as bread, rolls, prepared breakfast cereals, crackers, and pasta made from whole grains Protein Legumes such as dried beans, lentil, or peas Foods Soy foods such as tofu, tempeh, or meat alternatives Nuts and seeds, such as peanuts, almonds, pistachios, and sunflower seeds Nut and seed butters, such as peanut butter, almond butter, and sunflower seed butter. Eggs* Dairy Low-fat milk, yogurt, cottage cheese, and cheeses

Frozen desserts made from low-fat milk

Fortified soymilk or nut milk

Vegetables A variety of fresh, frozen, and canned whole vegetables, including dark-green, red and orange vegetables, legumes (beans and peas), and starchy vegetables

Low-sodium vegetable juices

Fruits A variety of fresh, frozen, canned and dried whole unsweetened fruits canned fruit packed in water or fruit juice

Oils Unsaturated vegetable oils, including olive, peanut, and canola oils; margarines and spreads, which list liquid vegetable oil as the first ingredient and does not contain trans fats (partially hydrogenated oil); salad dressing+ and mayonnaise* made from unsaturated vegetable oils Beverages Water Other Prepared foods, including soups, casseroles, salads, baked goods, and snacks made from recommended ingredients Note: People following a vegan diet will not eat foods marked with an asterisk (*). People following a lacto vegetarian or a vegan diet will not eat eggs or products made with eggs such as mayonnaise. Foods marked with a plus (+) may be suitable for a vegan diet. This depends on the ingredients in the food.

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 3

Foods Not Recommended

Food Foods Not Recommended Group Grains Sweetened, low-fiber breakfast cereals

Packaged baked goods (high sugar or refined ingredients such as enriched flour)

Snack crackers and chips made of refined ingredients, cheese crackers, butter crackers

Breads made with refined ingredients and saturated fats, such as biscuits, frozen waffles, sweet breads, doughnuts, pastries, packaged baking mixes, pancakes, cakes, and cookies

Protein Vegetarians do not eat meat, fish, or poultry Foods Dairy Whole milk, cream, cheeses made from whole milk, sour cream

Yogurt or ice cream made from whole milk or with added sugar

Cream cheese made from whole milk

Vegetables Fruits Fruits packed in syrup or made with added sugar

Oils Solid shortening or partially hydrogenated oils

Solid margarine made with hydrogenated or partially hydrogenated oils (trans fats)

Butter Beverages Coffee, tea, sweetened drinks, including sweetened coffee or tea drinks, soda, energy drinks Other Sugary and/or fatty desserts, candy, and other sweets

Notes:

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 4

Teen Athlete Vegetarian (Lacto-Ovo) Sample 1-Day Menu This menu is designed for a 15-year-old male lacto-ovo-vegetarian athlete. It has about 3000 calories. Ask your RDN if it is right for you. 2 slices whole wheat toast 2 teaspoons margarine (soft, tub) Breakfast 2 scrambled eggs 1 cup cantaloupe ½ cup orange juice fortified with calcium 2 slices whole wheat bread ½ cup hummus Lunch 1 medium apple ½ cup carrot sticks 1 cup 1% milk ½ cup trail mix 1 large orange Snack 1 medium banana 2 tablespoons peanut butter Burritos made with: 2 whole wheat tortillas 1 cup kidney beans 1 cup brown rice ¼ cup salsa Evening Meal ¼ cup chopped tomato ½ avocado ¼ cup shredded cheddar cheese 1½ cups mixed salad greens 2 tablespoons Italian dressing 1 cup 1% milk 1 cup fortified ready-to-eat cereal Snack ½ cup 1% milk Notes:

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 5

Teen Athlete Vegan Sample 1-Day Menu This menu is designed for a 15-year-old female vegan athlete. It has about 2400 calories. Ask your RDN if it is right for you. 1 cup cooked oatmeal ¼ cup raisins Breakfast 2 slices whole wheat toast 1 tablespoon peanut butter ½ cup soymilk fortified with calcium, vitamin B12, and vitamin D 2 slices whole wheat bread ½ cup hummus Lunch 1 medium apple ½ cup carrot sticks ¼ cup trail mix 1 large orange Snack 8 whole-grain crackers 1 tablespoon peanut butter 1½ cups spaghetti made with: ½ cup black beans ½ cup steamed broccoli Evening Meal ¾ cup meatless marinara sauce 1½ cups mixed salad greens 1 tablespoons Italian dressing 1 cup soymilk fortified with calcium, vitamin B12, and vitamin D ¼ cup almonds Snack ½ cup soymilk fortified with calcium, vitamin B12, and vitamin D Notes:

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 6

Sample Meal Plan

Use this form to develop an individualized meal plan.

Meal Menu Breakfast

Lunch

Dinner

Snack

Notes:

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for Teen Athletes —Page 7