Expert Q&A

My 12-year-old wants to become a vegetarian. How can I make sure he still has a balanced diet?

With proper planning and some nutritional knowledge, you can ensure your son’s vegetarian diet is nutritionally adequate. Beans and grains are good sources of protein, along with eggs and/or milk and dairy products. A variety of fruits and vegetables will add valuable vitamins and minerals to the diet.

A few guidelines to keep in mind:

• Calories may be limited in food solely from plant sources, so consider oil, nuts, avocados, olives and dates as sources of calories and fat.
• Vitamin D can be absorbed from egg yolks, and fortified milk and dairy products.
• Vitamin B-12 is found in animal products, so a supplement will be required.
• Zinc may be lacking if yogurt is not included. 

Consider meeting with a registered dietitian that works in the community or at your local hospital to help you plan a balanced vegetarian diet for your child.

Carol Savage is a registered dietitian with a master’s degree in nutrition. Her strong background in infant and pediatric nutrition includes working with the USDA's Women, Infants, and Children (WIC) and School Lunch programs. The mother of two is employed as a nutrition consultant for Nestle USA.

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