My 12 year old wants to become a vegetarian. How can I support her but ensure she is getting proper nutrition?
A vegetarian lifestyle is becoming more and more popular among families with children and adolescents. It may be driven by an increased respect for the environment, or simply by scientific data, mostly showing health benefits, such a reduced risk of cancer, a longer lifespan and a reduced risk of becoming obese.
For a 12-year-old girl you must be sure to cover all the bases, since she is about to enter a time of rapid changes in her body - puberty, menstruation, and coping with more stress as she enters junior high school
Extra attention must be given to her intake of protein, calcium, iron, zinc and vitamin B12.
The recommendation for protein is 0.43 grams per pound of weight (one kg is 2.2 pounds). One cup of cooked dried beans have 12 grams of protein; a cup of soy milk or soy yogurt has 7 grams of protein; 4 ounces of tofu has 9 grams; a tablespoon of peanut butter has 4 grams.
Good sources of calcium are tofu, dried figs, green leafy vegetables such as kale and collard green, sesame butter, fortified soy milk or fortified orange juice
Foods that are high in iron are broccoli, spinach, black-eyed peas, chickpeas, lentils and pinto beans.
Vitamin B12 supplements must be considered to avoid a deficiency. (5 to 10 micrograms daily)
The Vegetarian Resource Group has great resources. In the U.S., there is a pending lawsuit against the government for not including vegetarian options in their national food guide. The suit was launched by the Physicians Committee for Responsible Medicine. The point is that in North America more people are demanding options beyond the home for those who want be vegetarians.
Working closely with a registered dietitian can be most reassuring if you're afraid that deficiencies may result from your daughter's vegetarian lifestyle.
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