Veggie Teens

Vegetarian diets are safe - even healthy - for kids

Post by Michelle May MD (mom of Veggie Teen)

The critical question that every parent of a veggie teen must ask: "Are vegetarian diets safe for kids?"

The Los Angeles Times published a nice article called Vegetarian Kids that outlines the changing perspective on kids who follow a vegetarian diet. According to the article, "Based on an exhaustive study review, the American Dietetic Assn. concluded in July in a new position statement that as long as vegetarian diets are planned well, they're safe for people at every stage of life..."

Taking it one step further, the artcle reviewed the potential health benefits for vegetarian children.

There are, of course, caveats included in this article that are important to emphasize:

1. A balanced vegetarian diet is more difficult with picky eaters
2. Restrictive eating among adolescents can be a sign of an eating disorder and should be viewed with caution if the behavior accompanies other warning signs (read my post about this issue)
3. Failing to plan carefully can deprive developing brains and bodies of essential nutrients -- notably protein, omega-3 fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12
4. Just because a meal is technically vegetarian doesn't guarantee that it's good for you.  

Bottom line: Vegetarian diets can be safe, even healthy for kids with proper information, support, and planning.

Meatless Monday Recipe: Garlic Beans

Post by Chef Owen May:

Meatless Mondays are a great way to experiment with vegetarian meals without making a major commitment. My daughter Elyse is the only vegetarian in our family but we all eat meatless meals numerous times during the week. (If we're lucky, she's the one who makes them!)

Meatless meals are generally less expensive, often easy to make, may be better for the environment, and are usually healthier. Those are all nice, but if they don't taste great (or worse yet, if they taste "weird"), the rest won't matter because your family won't buy in.

That's why I am doing this Meatless Monday series. I will post a recipe for a meatless meal that is inexpensive, simple, healthy, and that your whole family will love.

This first one is straight out of our book, Veggie Teens Cookbook: A Cookbook and Guide for Vegetarian Teenagers. Serve with a colorful Garden Salad and crusty bread. Enjoy!

Garlic Beans
Serves 4

Ingredients:
1 tablespoon olive oil
1 cup onion, diced
1/8 teaspoon crushed red pepper
4 cloves garlic, minced
2 bay leaves
3 16-oz cans white beans or one 16-ounce bag of dried beans cooked according to package directions (Navy, Great Northern, or cannelini)
1 tablespoon balsamic vinegar
Salt and pepper to taste

Directions:
1. Heat oil in large skillet and sauté onion until soft.
2. Add red pepper, garlic, and bay leaves; sauté 3 minutes.
3. Stir in beans (do not drain) and cook for at least 3 more minutes.
4. Stir in vinegar and add salt and pepper to taste.
5. Discard bay leaves and serve in decorative bowls.

Veggie Teens Cookbook Voted Best Book for Teens and Tweens!

Exciting news! Veggie Teens: A Cookbook and Guide for Vegetarian Teenagers was chosen as one of the 50 Best Books for Teens and Tweens.

Parents Beware: Watch for signs of eating disorders in vegetarian teens

The good news: A recent study in the Journal of the American Dietetic Association showed that adolescent and young adult vegetarians had healthier intakes of fruits, vegetables, and fat, and were less likely to be overweight or obese.

The cautionary tale: The study also found that adolescent and young adult vegetarians were more likely to report binge eating with loss of control and engage in extreme unhealthful weight-control behaviors.

The lesson for parents: Ask questions about your teen's reasons for wanting to follow a vegetarian diet (see list). Ask about his or her feelings about his or her weight, body, and eating and watch for signs of eating disorders. If you are at all concerned, seek professional help immediately.

The bottom line: A vegetarian diet is a safe and healthful way for teenagers to eat but be on the lookout for signs that your teenager is claiming to be a vegetarian to mask signs of an eating disorder.

Michelle (Mom of a veggie teen)
Michelle May MD

How do vegetarians handle Thanksgiving?

Thanksgiving can be awkward for vegetarians - especially when you're the only one at the table. Our daughter Elyse, 14, is the only vegetarian in our entire extended family—she'll share a meal with 30 carnivores again this Thanksgiving.

Here are 10 tips for dealing gracefully with this potentially uncomfortable situation:

1. Remember, Thanksgiving is really not about turkey anyway! Focus on family and friends, not just food - good advice for all of us.
   

2. Depending on the age of the child or teenager, the parent may want to call ahead and politely ask about the menu. (Elyse's grandmother brought stuffing for Elyse. I love the sign: "Do you know what turkeys are thankful for at Thanksgiving? Vegetarians!"
   

3. Don't expect the hostess to cook a separate meal but be sure to ask if it's ok if you bring your own entrée. There are great tofu turkey substitutes available now. Don't forget veggie gravy!
   

4. It can be kind of hectic right before the meal so come prepared with your vegetarian entrée already in a small baking dish, ready to pop in the oven with no fuss.
   

5. Consider starting a new tradition of having a protein-rich soup or stew made with beans (there are several ideas in Veggie Teens). Serve it in a hollowed out pumpkin, squash or bread bowl.
   

6. You may want to offer to bring the stuffing so you can make it without chicken broth or sausage.
   

7. Select from the side dishes but ask whether turkey broth, bacon, lard or other hidden animal products were used.
   

8. You can also volunteer to bring a great side dish like Lemony Green Beans with Almonds, Glazed Carrots or another vegetarian recipe from Veggie Teens that you know you'll love.

9. If someone is being pushy about eating the turkey or asking rude questions about your choice, politely say something like, "I am responsible for what I put into my body."

10. The most important thing is to treat others with respect and they'll usually do the same.
    
    Being vegetarian in a mostly non-vegetarian culture is really a year-round issue. Give your teenager responsibility for what they eat and use it as an opportunity to learn how to handle challenging social situations.
    

Michelle (mom of a veggieteen)
Michelle May, M.D.

What to do when your kid says, "I don't eat meat anymore."

At some point, many of us will hear our preteen or teenager say, "I don't eat meat anymore." When Elyse first made the announcement to Owen and me, we asked a lot of open-ended questions, like:

• Why do you want to be a vegetarian?

• Are any of your friends vegetarians? Why?

• Have you done any research yet about being a vegetarian? What have you learned so far?

• What do vegetarians eat?

• What don’t vegetarians eat?

• How is that different from being vegan?

• Do you know what to eat to be sure you’re getting all of your nutrients?

• Does this decision have anything to do with wanting to lose weight?

• Are you concerned about what you will eat at school and when you’re with your friends?

• Will we need to buy or prepare special foods?

• How will you help us with that?

It was clear from her answers that she had really been thinking about it and was serious. As a physician, I wasn't particularly concerned about the health issues because I knew that with a little education and planning it was possible to get the necessary nutrients from a vegetarian diet.

However, to be completely honest, we were a little concerned about the inconvenience. Although we probably ate fewer animal products and more plant-based foods than many families, none of the rest of us are vegetarian. We also knew it would be a challenge for her, and frankly, we thought it would probably pass.

Owen and I discussed it privately and decided that since we are a family made up of unique individuals, each of us has a right to choose what is best for them as long as it is safe and healthy. Therefore we made the conscious decision to support her fully while giving her the responsibility for learning more about what it really meant to be a vegetarian. We also made it clear that she would have to help us with the practical side of things, including cooking, especially when the rest of us weren’t having a vegetarian meal.

Two years later she is as committed as ever and we are very proud of her. I believe her decision will have a positive affect on other aspects of her life. Although she sometimes makes difficult sacrifices, I believe she feels empowered by her ability to take responsibility for what she puts in her body.

Michelle (mom of a veggieteen)

Michelle May, M.D.