First, it’s important to know there are different types of vegetarians. Lacto-ovo means they include milk and eggs, vegan means that nothing that comes from an animal, and pesco-vegetarian (not truly vegetarian) includes fish. Whatever variation they may choose, you might be concerned that they will not be getting all the nutrients they need. However, vegetarian foods like fruits, vegetables, unprocessed whole grains and legumes can actually help prevent heart disease, certain cancers and diabetes.
No, not necessarily. Some pizza, ice cream and cookies are all vegetarian, and certainly not good to consume in large quantities! If your child follows a diet rich in a variety of foods, specifically fruits, vegetables, whole grains, legumes, low-fat dairy and nuts/seeds, he or she should get all the nutrients needed for a healthy, balanced diet. A little planning is all it takes for a nutritionally adequate, vegetarian diet. Here is a sample menu of delicious, dietitian-approved meals for a vegetarian high school student. Don’t worry – we made sure there is plenty of protein! Check out the Vegetarian Flavor Bible for more veggie inspiration.
Or, if you’re on the go, just spread 1 tbsp. nut butter on whole wheat toast, sprinkle with cinnamon and bring the banana and eggs along with you. Easy, tasty, healthy and quick!
Yogurt with Fresh Fruit and Nuts
Crunchy Veggie Burrito
Spread tahini sauce on the tortilla. Top with lentils, cabbage, shredded cheese and sunflower seeds, and roll to make into a burrito. Enjoy with carrot sticks and apple slices on the side!
Layer cooked green beans, red pepper, avocado and tempeh over quinoa or brown rice. Serve with mixed green salad on the side.
|Pear 1 small pear or ½ cup sliced or diced, raw cooked or canned, drained||Clementines 4oz||Apricots 4 or 5.5oz||Apricots 4 or 5.5oz||Apple 1 small or ½ cup sliced or chopped, raw or cooked|
|Persimmon 4oz||Grapefruit 1/2 medium (4″ diameter) or ½ cup sections||Honeydew 1 medium wedge (1/8 of a med. melon) or ½ cup diced or melon balls||Asian Pear ½ or 4oz||Bananas 1 small (less than 6″ long) or ½ cup sliced|
|Pineapple 1/2 cup chunks, sliced or crushed, raw, cooked or canned, drained||Dates 3 small||Lychee 3||Blackberries 1 cup||Papaya 1 cup, 8 oz or half of one|
|Guava 2 small or 2.5oz||Kiwi 1/2 c sliced||Mango 1/2 small or 1/2 cup or 5.5 oz||Blueberries 3/4 cup|
|Grapes ½ cup whole or cut-up, or 16 seedless grapes||Oranges 1 small (2-3/8″ diameter) or ½ cup sections||Oranges 1 small (2-3/8″ diameter) or ½ cup sections||Cantaloupe 1 medium wedge (1/8 of a med. melon) or ½ cup diced or melon balls|
|Kumquats 17 or 3oz||Persimmon 4oz||Strawberries 1/2 cup whole, halved, or sliced (~4 whole berries)||Watermelon ½ cup melon balls or diced (~6 melon balls)|
|Pomegranate ½ C||Pear 1 small pear or ½ cup sliced or diced, raw cooked, or canned, drained||Pineapple 1/2 cup chunks, sliced or crushed, raw, cooked or canned, drained||Raspberries 1 cup|
|Cranberries ½ cup fresh or ¼ cup dried||Pomegranate½ C||Nectarines 1 medium or 5.5oz|
|Peaches 1 small (2″ diameter) or ½ cup sliced or diced, raw, cooked, or canned, drained|
|Plums 1 large plum or ½ cup sliced, raw or cooked|
|Cherries 12 or 3.5oz|
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