Cons of being a Vegetarian

The main problem in a vegetarian diet is getting the right nutrients and the right amount. And, as a teen, you are going to need lots of nutrients to fuel your growth (i.e. protein and calcium). In a vegan diet, nutritional deficiencies are common because of the limitations. So, if you are a teen interested in veganism, you should consider seeing a registered dietitian to help plan out a healthy meal plan.

Key nutrients in a vegetarian diet are iron, calcium, vitamin D, vitamin B12, protein, and zinc. Iron is important in a healthy diet because it plays an important role in red blood cell formation. Lack of iron can cause anemia (shortage of red blood cells). Also, in girls iron is lost in menstruation, so more needs to be intaken to replenish the loss. Some sources of iron are sea vegetables (nori, wakame, dulse), soy beans, dried fruit, tofu, and broccoli. Calcium is a key nutrient because it helps build strong, healthy bones. A lack of calcium can lead to osteoporosis. Some sources of calcium are milk, yogurt, tofu, green leafy veggies, and dried figs. Vitamin D is important to calcium absorption, so a lack of it will lead to the same problems as a lack of calcium. Some sources of vitamin D are cow's milk, sunshine, fortified soy milk, and/or a vitamin D supplement. Vitamin B12 is important in a diet of a vegetarian because it is a nutrient commonly attained through animal products. A lack of this can lead to anemia, weak muscles, and poor memory. However, some other sources of vitamin B12 are fortified soy milk, breakfast cereals, and/or a supplement. Because protein helps to keep muscles stay strong, it should be eaten regularly. Some sources of protein for a teen vegetarian are eggs, dairy products, nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereal, and vegetables. Some sources of zinc are dried beans, nuts, soy products, and tofu.