HEALTHY EATING FOR ADOLESCENTS

PLANT-BASED DIETS

Many teens make the decision to cut meat out of their diets - often motivated by issues such as animal rights or environmental concerns rather than to improve their nutritional intake. It is important to remember that there are 2 main criteria for food selection in adolescents:

a) How fast can it be ready?

b) Does it taste good?

The best foods are obviously those that are ready and taste great - fast food fits, but unfortunately the availability of meatless, dairy-free fast food is still poor.

As a result, teens simply stop eating meat - and instead of a hamburger and fries for lunch, they will opt for a double order of fries. This raises the concern of the parents as they perceive what is often the reality of this change - that their child is eating an insufficient diet.

The solution that usually provides a middle ground for all is the use of meat substitutes - parents can then feel reassured that their child is getting enough protein and enough vitamins/ minerals/ etc., and will often end up becoming vegetarians themselves.

There are also those teens who were raised on a vegetarian diet - and this group does very well. They tend to eat less junk food and fat than their meat-eating peers do. Studies in the last decade have clearly shown that these vegetarian kids outgrow their peers by 1 inch - and that the ultimate determinant of growth is related to ingestion of adequate plant protein, and not animal protein.

So how can a parent help their vegetarian child stay adequately nourished:

1) Keep a wide variety of fast and healthy foods available: fresh fruit/ trail mixes/ whole-grain baked goods/ whole grain breads and cereals/ low-fat soy and rice milks/ vegetables/ healthy dips - i.e. hummous/ salsa, etc.

2) Encourage your teen to help out with meal planning and preparation: Teens can easily prepare a salad/ dessert/ even the whole meal. Try any of the burgeoning vegetarian cookbooks for suggestions - try any of the McDougall cookbooks/ Dean Ornish's books/ etc. as a good place to start.

3) Offer vegetarian versions of popular dinner favorites: pizza, burgers, burritos, lasagna (with soy cheese), chili and spaghetti can easily be made into hearty vegetarian meals.

4) Remember the principle of teen autonomy - that like in every other arena of your child's life - that they are responsible for their own food choices.

5) Encourage involvement in groups and activities that will increase their knowledge of vegetarianism and the vegetarian way of eating. The internet is probably one of the easiest ways of finding information on most health-related issues, although your local library may also have information on this subject. One website to start with would be : Error! Bookmark not defined.

The tips that follow are only a guide as to what your child should be eating - remember that teens are remarkably resilient, and will get through these years even without a perfect track record.

Nutrition Guidelines for Vegetarian Adolescents

adapted from "Becoming Vegetarian" by V. Melina, et al.

a)Eat a variety of foods as outlined in the vegetarian food guide.

The best way to ensure all the necessary nutrients are provided is to include many different foods from each of the food groups outlined in the vegetarian food guide - Legumes, Grains, Fruit and Vegetables.

b) Ensure adequate calcium intake.

There are a number of ways that a vegan adolescent could boost his or her calcium intake without using dairy products:

> Use tofu - * - Tofu is a great food for teens: it's convenient and loaded with nutrients. Be sure to buy the type that is made with calcium. Tofu can be used for a quick breakfast scramble, an eggless "egg" salad sandwich or a tofuburger for supper. Throw pieces into soups, stews, spaghetti sauces and stir fries.

> Use legumes more often. Regular brown beans and pinto beans, used in Mexican cooking, are both surprisingly good sources of calcium.

> Go for the green? Broccoli and many dark leafy green vegetables can add lots of calcium to a meal

> If weight is not a problem, snack on a handful of almonds or other nuts - almonds are also great for throwing into a stir-fry or on a salad. Use almond-butter or tahini (sesame seed butter) instead of peanut butter on sandwiches.

> Give blackstrap molasses a try. Blackstrap molasses is the only sugar that is concentrated in minerals. It can be used on toast or bread as a spread, or in baking for cookies, loaves and muffins.

c) Use whole grain breads and cereals most of the time.

Refined grains pale by comparison to their whole grain counterparts, especially when you consider their mineral content. Teens who have been raised eating white bread, white rice and white spaghetti may find it tough making the switch. Here are a few pointers:

> Don't give up on whole grain breads without giving them a fair try. Buy multigrain bagels, Russian rye or sunflower seed bread. Make a sandwich using a slice of whole grain bread and a slice of white bread.

> Offer whole grain anything - like whole wheat and vegetable pastas, wild rice, cornmeal muffins or hot and cold whole grain cereals.

> Be adventurous. Cook something different like quinoa, tabbouleh salad or barley pudding. You may be pleasantly surprised by the response.

> Use more whole grain flour in baking. Use whole grain flour in cookies, muffins or other goodies (or you can use half white and half whole wheat) for a more nutritious treat.

> Try healthy convenience foods. There are all kinds of whole grain convenience foods available in health food store and in the last 2 years increasingly so in Canadian supermarkets. Many of these products are quite appealing to teens,

d) Include vegetables and/ or fruits with every meal, and select them often for snacks as well.

Don't make French fries the daily vegetable. The more colourful vegetables and fruits are delicious and nutritious. One or more servings of vegetables or fruit should accompany every meal. Encouraging their consumption is easier than you might think:

> Keep a variety of fresh fruits on hand.

> Before dinner, put out a plate of raw vegetables and dip for everyone to munch on. It's surprising how fast these snacks can disappear when friends are over.

> Make a couple of different vegetables at meals. Include at least one that you know will be liked.

> Get teens involved in growing vegetables. It's great fun to experiment with growing foods organically. Teens can prepare all kinds of salads, no-oil stir-fries and other dishes with what they reap from the garden. Gardens also make excellent snacking grounds.

> Keep a jug of fresh fruit or vegetable juice in the fridge at all times.

> Load up on healthy, low-fat spaghetti sauces, soups and casseroles with all kinds of vegetables.

> Stir-fry vegetables often. Using a non-stick pan and some liquid (if desired) - the crispy texture of a stir-fry is often more appealing than the more well cooked traditional vegetables.

> Use fruits regularly for dessert. Fruit salads, fruit kabobs and fresh fruit platters are all very popular options.

> Keep plenty of dried fruits on hand as instant, portable snacks (but remember, they're not great for your teeth, so brush after eating).

e) Include 2 or 3 servings from the beans and bean alternates group every day.

When meat goes, the best replacements are legumes and foods derived from legumes. Using these foods daily is one of the bigger challenges in putting together a healthy eating plan for teens. Here are a few tips for turning teens on to beans (and bean alternates):

> Replace the meat with beans or TVP - i.e. "Just like ground" - in a favorite stew, casserole or soup. Red lentils work especially well where hamburger was used: in spaghetti sauces, sloppy Joes, cabbage rolls, etc. Try a meatless version of beef stew with pinto, romano, navy, garbanzo or other beans.

> Give tofu a fair chance - *. Remember that tofu picks up the flavour of whatever seasoning or sauces that you use, so try it with soy, barbecue, or sweet and sour sauce. Tofu is one of the most versatile foods imaginable. It can be a part of sandwiches, snacks, main dishes and desserts.

> Rely on old standbys. Serve baked beans, chili, bean tortillas and vegetarian pizza (without the cheeses to reduce fat intake). Try topping the pizza with vegetarian sausages or vegetarian pepperoni to get a meaty flavour if needed.

> Checkout the fantastic selection of ready-made meatless options. Vegetarian patties, sausages, loaves and luncheon slices are available in supermarkets, health food stores, ethnic stores and food co-ops.

> Try making loaves or patties form scratch. These can be frozen for later use, and can be much cheaper and healthier than store-bought versions.

a) Include a source of vitamin B12 in the diet every day.

Vitamin B12 is a theoretical concern for teens who don't eat any animal products. B12 is made by bacteria, and with time the bacteria in your own digestive system can start manufacturing it. Recent evidence form Cornell indicates that organic produce contains adequate amounts of B12. However, to keep yourself sane, and reassure your child's doctor that you are not negligent, you should use B12-fortified foods (some soymilks, breakfast cereals, meat substitutes, Red Star nutritional yeast, etc.), and/ or provide a daily B12 supplement.

b) Don't skip meals.

Teenagers are famous for skipping meals. Breakfast and lunch are the meals most commonly missed. This can lead to bouts of hunger that are too often filled with nutritional washouts like potato chips and chocolate bars. The answer lies in nourishing "fast" foods. There are endless quick and easy ideas for breakfast and lunch, many of which can be packed and carried along.

c) Make snacks count.

Snacks are an important part of life for most teenagers. They can make or break an otherwise marginal diet. Any food that fits into the vegetarian food guide is a good snack choice.

Maintain a healthy weight by eating a balanced diet and exercising regularly.

If teens eat a well-balanced diet and exercise regularly, they are probably at a healthy weight. There is a huge problem in Canada with childhood obesity - the key to successful weight control is eating foods that are low in calorie density - i.e. the 4 vegetarian food groups - and avoiding calorie-dense foods like fats/ meats/ high-fat dairy products. You must be careful though with "no-fat" and "low-fat foods" - these are usually full of hidden fat, and supplemented with simple sugars to reduce the percentage of fat - avoid them if at all possible.

* - items re. fat in the teen diet.

The point at which we should start restricting fat intake in children is a very interesting field of research. Here are interesting facts and figures:

>TOGETHER WITH STROKE, ISCHEMIC HEART DISEASE ACCOUNTS FOR OVER 1 IN 3 DEATHS IN CANADA!

> Fatty streaks begin in the aorta in infancy

> Fibrous plaque begins in the aorta from age 15 - 20

> Coronary plaque begins from age 20 - 30 -Studies in Paediatrics, namely The Bogalusa Heart Study (Comprehensive Therapy, Paediatrics, Vol. 17 No.10; 8-15) show clearly the effectiveness of a prudent diet for individuals over the age of two. The most recent evidence from Bogalusa indicates that even for primary prevention in the paediatric population the AHA Stage-One diet of 30% calories as fat is too liberal. The current evidence from this study is that:

"Dietary modifications to reduce serum lipids will obviously be more effective as a preventive, rather than a corrective, measure, and young people are certainly more likely to benefit than older persons. Young children should be encouraged to learn and adopt healthy lifestyles. The risk-lowering potential of a prudent diet undoubtedly declines once coronary artery disease becomes clinically manifested. Éa prudent diet is recommended for individuals over the age of two."

Tofu and Milk substitutes: Despite all the amazing benefits of soy protein, soy and soy products (tofu/ soymilks/ etc.) usually have between 25 and 50% calories as fat. Rice milks usually have between 0 and 20% calories as fat. If your teen likes to use these products then opt for a lower fat version (i.e. firm tofu) and if possible dilute the fat with water (in the case of beverages), or low-fat items such as vegetables in the dish.

You can eat to the point of being full when you choose the right foods.

Remember - "The Healthiest Food Has No Labels!"

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