The Veggie Club

The new club in town doesn’t meet after school and there are no secret handshakes or pledges to memorize. But kids who belong to this group are saying “no” to eating food that moos, oinks, or clucks.

You probably know at least one friend, classmate, or neighbor who has elected to be a vegetarian? But why? And what are they eating instead?

Minus the Meat
It might surprise you to know that vegetarians don’t just pack their bodies with squash, sprouts, and seeds. They load up on fruits, vegetables, legumes, and complex carbohydrates like whole wheat pastas, breads, and grains. And some even throw in eggs, milk, cheese, and honey. But not every vegetarian is the same.

Veggie Lingo
Over 95% of North American vegetarians are lacto-ovo vegetarians. “Lacto” is the Latin word for milk and “ovo” means egg. This group eats dairy products and eggs but no meat. Lacto vegetarians consume dairy products but no eggs. And ovo vegetarians are the opposite. They eat eggs but no dairy.

Vegans adhere to the strictest diet. They don’t eat or use any animal products. Their shoes and clothes are made from man-made materials like rubber, canvas, and cotton. No silk, wool, or leather. And some wear graphic tees that mirror their tastes like “Spread your wings, Don’t fry them.”

Then there’s the “wannabe” group who aren’t true vegetarians. Semi-vegetarians want to be vegetarians but can’t quite commit to giving up meat all together like turkey at Thanksgiving. They follow a plant diet but eat small amounts of meat, chicken, or fish.

Going Vegetarian?

Is going vegetarian the new “hot” trend or is it a personal choice? You be the judge. Some kids believe animals are their friends and wouldn’t dream of eating a friend. And when you look at it that way, you can probably see their point.

Many feel that caring for livestock drains the earth’s resources. Almost half of the land and water used in the United States is for animal production.

Others stick to it for religious reasons, the health kickbacks (prevents heart disease and some cancers or to lose weight), or were raised vegetarian and have never known anything else.

And some do it because it’s fun. It opens up a whole new way of eating and trying different foods like kumquats or baba ganouj (eggplant dip). But how safe is it for kids? Will munching on greens and grains give you enough superhero energy to run the 100 meter dash? Will you fall asleep during U.S. history class?

Menu Variety

According to the American Dietetic Association (ADA), the largest organization of food and nutrition professionals, eating vegetarian is A-OK for children and teens. You can receive the same nutritional needs as a child who eats meat. Some kids report an increase in energy and are less tired after switching to a vegetarian lifestyle but it depends on what you eat. The key to a healthy vegetarian diet is eating a variety of foods.

Choose fruits, vegetables, whole grains, seeds, and legumes from every color of the rainbow and get enough calories daily to keep you growing. Leafy greens and legumes (like black beans) provide plenty of protein and iron. But it’s true, plant proteins are harder for your body to absorb than animal proteins. So you can help your body absorb plant proteins easier by simply eating something containing vitamin C with your iron-rich foods. Slice up a kiwi or gulp down a glass of OJ. Additionally if you’re not a dairy lover, spend a half-hour chillin in the sun every day and your body will make all the vitamin D you need.

Over all, vegetarianism is not for everyone. But the next time you see a friend ordering a bean burrito, speak up and try one too. Who knows, you might decide you like it better than your usual dish!