By Judy Davie
**”My 15-year-old daughter has decided to become a vegetarian for ethical reasons. I’m totally supportive of this but worry that she won’t have enough protein in her diet now. Are there any dangers or benefits to a vegetarian diet?”
— Joanne**
It’s wonderful that your daughter has your full support, but ensuring she is able to manage her diet is just as important. Many young people who go down this road exist on toast, biscuits and peanut butter, especially when they have a busy social life and are rarely at home. It’s possible to get all the necessary nutrients from a vegetarian diet but it does require some extra time and effort.
Young people need a certain amount of protein in their diet for their body, and meat is a great source of protein. In addition to protein, meat is also a good source of B vitamins, Vitamin B12, zinc and iron. If she hasn’t given up animal products altogether, protein and many other valuable nutrients are available in seafood, dairy and eggs.
If she has chosen to become a vegan (no animal products at all) then you should visit a natural health practitioner to recommend a broad spectrum nutritional supplement such as a B Vitamin complex or multivitamin.
Below is a list of nutrients found in meat that must be found elsewhere in the diet.
Protein
Growing bodies need a steady supply of protein to develop properly. Fish, dairy and eggs are all great sources of protein as well as other vitamins and minerals. Also include tofu products and legumes, as well as wholegrains and nuts and seeds.
B vitamins
This group of nutrients is necessary for the production of energy, the metabolism of other nutrients as well as growth and development. Good sources of B vitamins include dairy products, whole grains and eggs, as well as some fruits and vegetables.
Vitamin B12
A lack of this vitamin can lead to anaemia as well as mood problems and depressed brain function. Eggs and seafood are other good sources of Vitamin B12.
Zinc
Zinc is needed for growth and the health of reproductive organs, healthy skin and hair and bone formation. Good sources of zinc include shellfish, aduki beans and pumpkin seeds.
Iron
Important for the health of red blood cells, providing energy and aiding growth and development. Red meat is a good source of iron, but there are other ways to get this mineral into the diet. Eggs are a good source, as are green leafy vegies, pulses such as lentils and kidney beans and some dried fruits. Octopus and mussels are both excellent sources of zinc and iron.
Having outlined the possible problems with a vegetarian diet, especially during adolescence, there are a wide range of long-term advantages. Vegetarians tend to have reduced rates of obesity, heart disease, diabetes, constipation and gallstones, not to mention the added antioxidant effects provided by the range of fruits and vegetables typically eaten.
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