Teenage vegans have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The teenage vegan should follow the same recommendations that are made for all vegans, namely to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. The nutrients teenage vegans should be most aware of are protein, calcium, iron, and vitamin B12.
The recommendation for protein is 0.43 grams per pound of weight for 11-13 year-olds and 0.4 grams per pound of weight for 14-18 year-olds. Those exercising strenuously (marathon runners, for example) may need slightly more protein. A 16-year-old who weighs 120 pounds, needs about 48 grams of protein daily. In terms of food, 1 cup of cooked dried beans has about 15 grams of protein, a cup of soy milk has 7 grams, 4 ounces of tofu has 10-11 grams, a tablespoon of peanut butter or peanuts has 4 grams, and 1 slice of bread or 1 cup of grain has about 3 grams.
Fruits, fats, and alcohol do not provide much protein, and so a diet based only on these foods would have a good chance of being too low in protein. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to Support growth. There is no need to take protein supplements. There is no health benefit to eating a very high protein diet and it will not help in muscle building.
During adolescence, calcium is used to build bones. The density of bones is determined in adolescence and young adulthood, and so it is important to include good sources of calcium in a teenager’s diet every day.
Cow’s milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, as well as tahini (sesame butter), fortified soy milk, and fortified orange juice.
By eating a varied diet, a vegan can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices, tomatoes, and broccoli are all good sources of vitamin C. Foods that are high in iron include broccoli, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans.
It is important to consume adequate vitamin B12 during adolescence. Vitamin B12 is not found in plants. Some cereals have vitamin B12 (check the label). Red Star Vegetarian Support Formula nutritional yeast supplies vitamin B12.
Many teenagers are concerned with losing or gaining weight. To lose weight, look at the diet. If it has lots of sweet or fatty foods, replace them with fruits, vegetables, whole grains, and legumes. If a diet already seems healthy, increased exercise — walking, running, or swimming daily — can help control weight. To gain weight, more calories are needed. Perhaps eating more often or eating foods somewhat higher in fat and lower in bulk will help. Try to eat three or more times a day whether you are trying to gain weight or lose weight. It is hard to get all of the nutritious foods you need if you only eat one meal a day. If you feel that you cannot control your eating behavior or if you are losing a great deal of weight, you should discuss this with your health care provider.
Often, there is just not enough time to eat. Below are some foods that kids can eat as snacks on the run. Some of these foods can be found in fast-food restaurants — check the menu. Ideas for snacks that you can carry from home include: apples, oranges, bananas, grapes, peaches, plums, dried fruits, bagels and peanut butter, carrot or celery sticks, popcorn, pretzels, soy cheese pizza, bean tacos or burritos, salad, soy yogurt, soy milk, rice cakes, sandwiches, and frozen juice bars.
Image source: CTU Cafeteria/Wikimedia Commons
FAQs
One area of focus is to eat an adequate amount of protein. Teenage boys need around 52g of protein daily and teenage girls need around 46g of protein daily. Some common vegan proteins are tofu, seitan, lentils, black beans, chickpeas, almonds, peas, edamame, pumpkin seeds, quinoa and peanut butter.
Is it healthy for a 14 year old to be vegan? ›
The Academy of Nutrition and Dietetics endorses vegetarian eating, saying that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."
What should a 13 year old eat as a vegan? ›
Nutritional needs are high during these years. The teenage vegan should follow the same recommendations that are made for all vegans, namely to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
How to be vegan and not starve? ›
Eat a protein serving with each meal to keep you feeling full. Great vegan and vegetarian protein sources are beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, and starchy vegetables. As long as you focus on whole foods (rich in nutrients) and avoid processed foods and oils, it will be hard to overeat.
How do I balance my vegan diet for kids? ›
Meeting your child's recommended number of daily servings from grains and legumes, nuts and other protein-rich foods will help your child meet their daily zinc needs. Eating a vegan diet can be rich in fibre and often low in calories.
Do you age slower on vegan diet? ›
While there are a variety of health benefits associated with following a vegan diet, eating a vegan diet won't make you age faster or slower in and of itself. If you're considering making the switch to a plant-based diet, here's what you need to know about the effects of veganism on aging and overall health.
Should a 15 year old go vegan? ›
With the focus increasing on plant-based diets, some parents are wondering if veganism is safe for their children to follow. The Academy of Nutrition and Dietetics says that vegan diets are appropriate for all stages of the life-cycle, including infancy, childhood and adolescence.
What is the most basic vegan diet? ›
Healthy eating as a vegan
base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible) have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options) eat some beans, pulses and other proteins.
What is the 7 day vegan challenge? ›
How does it work? No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days). Announce to your friends, family, followers that you're doing the challenge. Add your name to the list of Challengers.
Is it OK to raise kid as vegan? ›
Yes. In the first six months of life, breast milk and formula provide infants with their needed nutrients. Breastfed infants and parents who are vegan may need B12 supplements. Vitamin D recommendations for infants are the same whether they are vegetarian or non-vegetarian.
One of the main reasons people quit veganism is the struggle to find satisfying and flavourful alternatives for their beloved meat and dairy favourites. Whether it's the craving for a juicy burger or the comfort of warm mac 'n cheese, these staples can be hard to replace.
What are the most filling vegan foods? ›
Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.
What vitamin deficiency in vegan children? ›
However, the vegan children had an increased risk of nutritional deficiencies. They were more likely to have lower levels of vitamin B12, calcium, vitamin D and iron in their diet.
How do vegan children get enough protein? ›
There are plenty of protein-rich foods suitable for a vegan diet. These include a variety of pulses, beans and lentils which will ensure a good mix of amino acids. Grain-like food such as quinoa as well as nuts and nut butters are good sources of protein, provided your child has no allergies.
What are the health issues with vegan children? ›
Meta-analyses showed lower protein, calcium, vitamin B2, saturated fatty acid, and cholesterol intakes, and lower ferritin, HDL and LDL levels as well as height in vegan compared to omnivorous children/adolescents.
Should a 14 year old be vegetarian? ›
A vegetarian diet that includes dairy products and eggs (lacto-ovo) is the best choice for growing teens. A more strict vegetarian diet can meet your teen's nutritional needs, but will need more attention and planning.
Do vegan children grow less? ›
Children who followed a raw vegan diet overall consumed calories, calcium, and Vitamin D well below the recommended amounts which may have accounted for a slower growth (6). We know that these nutrients like calcium and Vitamin D are essential for maintaining normal bone growth throughout childhood.
Is it healthy for an 11 year old to be vegan? ›
Some organizations argue that a vegan diet can “support healthy living in people of all ages (including children).” But some research asserts that there is direct and indirect evidence that a plant-only diet “may be associated with serious risks for brain and body development in fetuses and children” — or at the very ...
