Creative Vegetarian Eating for Teens

Kindy Peaslee, Registered Dietitian

Vegetarianism is one eating pattern that has become a booming diet trend in the marketplace over the past few years. Now more than ever, vegetarian families are bringing this once-alternative dining choice to the attention of mainstream America. Evidence of the progress is everywhere: McDonalds^™ now offers an array of meatless salads; school lunch programs now offer vegetarian entrees; and meat alternatives, such as tofu, are sold in most supermarkets.

Taking a stand for animals by choosing not to eat meat fits well with a teenager wanting to be part of a cause to believe in that is bigger than who they are at home and school. Ironically, as a teen you may be looking out for the animal's health but can easily neglect your own health in the process as a result of a poor understanding of nutrition.

It is estimated that teenagers may be the fastest-growing group of vegetarians and often require special resources and support when their families aren't supportive of their diet choice. Lack of proper nutrition can cause teen-age vegetarians to become protein malnourished since the meat is removed from the meal mix. And many teens do not realize that just because a vegetarian diet is lower in fat intake, it doesn't mean it is lower in calories, especially when sugary desserts and snack foods are chosen.

When a vegetarian teen is in the house, it's time to get creative with the snack list and have the house stocked with trail mix, popcorn, pizza, bean tacos, bagels, and dried fruits to keep the "ultimate teen snacker" eating well throughout the day with at least four to five mini meals. Eating out as a vegetarian teen is easier than ever with the presence of Mexican food chains and many local Chinese, Japanese, and Mediterranean restaurants.

Creative Vegetarian Snack Ideas:

• Legume spreads on crackers
• Peanut butter-tofu spread
• Nut butters
• Avocado in chunks or a spread on bread
• Dried fruit spread (1/4 cup dried fruit with 1-1/2 tablespoons of water in a blender)
• Apple muffin with soy or cow's milk
• Fruit milkshake
• Vegetable soup and crackers
• Graham crackers with nut butter
• Trail mix
• Graham crackers with juice
• Bananas rolled in chopped peanuts, raisins, or chocolate sprinkles and then frozen
• Frozen juice bars
• Dried fruits
• Low-fat soy or cow's milk yogurt mixed with fruit or applesauce
• Celery sticks stuffed with peanut butter

Source: Total Health for you and Your Family: The Vegetarian Way, by Virginia and Mark Messina