Healthful Options for Teens

Vegetarian diets can be "healthful" and "nutritionally adequate," according to the American Dietetic Association. But meeting the nutritional needs of adolescents takes special forethought. Any diet for growing teens should be rich in calcium for building skeletal mass, iron and zinc for brain development and sexual maturation, and protein to achieve maximum height.

The Food and Drug Administration offers the following recommendations for obtaining nutrients through vegetarian alternatives to foods that come from animals:

· Vitamin B12 -- fortified soy beverages and cereals.

· Vitamin D -- fortified soy beverages and sunshine.

· Calcium -- tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, soy beverages, grain products and orange juice enriched with calcium.

· Iron -- legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole-wheat products. (Iron absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins.)

· Zinc -- whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts and tofu.

· Protein -- tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables.

For more information, go to http://www.fda.gov/fdac/features/895_vegdiet.html .

The Food and Nutrition Information Center of the National Agricultural Library lists books, pamphlets and other resources for adolescent vegetarians at http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm#14 .

-- Jennifer Nelson