A drained mother enters my office with a pale teenaged daughter. The daughter was in fact lagging behind and barely made eye contact as I introduced myself. “Hello, my name is Heidi Smith, what brings you to my office today?”. The mother glanced over at her daughter who was silently staring at the floor. With a long sigh the mother explained, “My daughter won't eat meat”. This scenario is not uncommon today. Vegetarianism is growing in popularity among teenagers looking to assert their independence. In some situations this new eating style can lead to tension with parents concerned with the adequacy of their diet. Their concerns are warranted. Vegetarianism can be a very healthy way to eat when you strike the right balance between carbohydrate, protein and fat. On the other hand, you can create a dangerous nutritional void if you simply drop meat out of the equation and fail to incorporate replacement sources of protein and minerals. This is often the case for teenagers who call themselves “vegetarian” however “don't like vegetables” and squirm at the thought of eating tofu or beans. I feel for the parents of these young “non-meat eaters”. They may try desperately to incorporate meatless alternatives into the family routine however change requires effort from all parties. If you have a picky eater on your hands you may end up repeatedly serving spaghetti, grilled cheese and peanut butter, silently hoping the phase will pass. Alternatively, as in the case of my opening scenario, the parent may seek outside support. Sometimes information is easier to hear from someone other than their parents. If you can get your teen interested in learning about how their choices affect their health they begin to feel empowered. Usually by the second appointment, the uninterested teen begins to brighten up as a new route for independence is opened up. They often begin to develop an interest in cooking. There are a whole array of vegetarian cookbooks on the market and recipes on the internet. I encourage them to choose one new recipe for the family to try each month. An understanding of the key nutrients is also important. Vegetarians need to be particularly conscious of their protein, iron, calcium, vitamin D and vitamin B12. The Wellington, Dufferin, Guelph Health Department also has an excellent website (www.wdghu.org) with some great fact sheets covering vegetarian eating, getting calcium without milk, and getting enough iron.
For fast meals there are many new soy based products available in the produce section of your grocery store. Among the most popular are veggie dogs, veggie burgers and veggie “meat” slices for sandwiches. Most are excellent sources of protein and some are even fortified with iron. Even if you are not vegetarian you might want to try some of these low fat convenience items. One product we keep on hand in the freezer is the veggie “ground soy”. It has a similar texture and look to meat and you can use it anywhere you would use ground beef. I tried it on my unsuspecting teenaged brother and he had no idea it wasn't meat. If you are not ready to try soy and tofu then beans are your next best option for a protein alternative to meat. You can grind them up and put them in dips, tomato sauces, or make bean quesadillas. There is a quick quesadilla recipe on my website that has been “teen approved”. As with any new teen challenge, try to keep the lines of communication open and give them the opportunity to be responsible. With some education and resources vegetarianism can be a healthy choice for a motivated teen and a family willing to try some new tastes.
Heidi Smith is a Registered Dietitian from the Health and Performance Centre. She is the author of the book “Nutrition for the Long Run - A nutrition handbook for runners, walkers and active individuals”. Her column runs every Thursday