- Adolescents embracing vegetarianism need to ensure their food intake is diverse to cater to their nutritional needs.
- Essential nutrients for adolescent vegans include calories and fats, proteins, calcium, iron, vitamin B12, and zinc.
- Sources of calories and fat can be nut butter, different nuts, plant-based cheese, sunflower seeds, and soy-based products.
- Protein sources can be legumes, meatless chili, and soy products, among others.
- Iron can be acquired from enriched grains, legumes, and dried fruits, among other foods.
At times, adolescents declare dietary alteration – they no longer wish to consume meat. This may be a persistent dietary modification or a temporary whim, but it is crucial to ensure that their food intake is sufficiently diverse.
Essential Nutrients to Include in Diet of Adolescent Vegans
The Athletarian.com suggests to incorporate the following nutrients in your child’s diet:
Calories and Fat: Consider sources like nut butter, different nuts, plant-based cheese, sunflower seeds, and soy-based products.
Protein: You may include legumes, chili without any meat, along with dairy and soy products.
Calcium: Foods like vegan milk and plant-based orange juices, tofu, and dark green leafy vegetables are great sources of calcium.
Iron: Go for enriched grains, legumes, and dried fruit for a high iron intake.
Vitamin B12: Fortified soy milk, and selected breakfast cereals are great vegan sources.
Zinc: Easily found in legumes, vegan hard cheeses, whole grain products, wheat germ, nuts, and tofu.
It’s inherent that the information provided here carries significant value. For questions or comments, feel free to get in touch with the Athletarian.com team.