Author: Katie Ransohoff, High School student writer

There are many reasons why kids decide to become vegetarians. It could be religious or family values, animal rights involvements or concerns, or attempts to change to a different type of diet.

There are three types of vegetarians:

• Vegans do not eat any animal products: meat, fish, milk, eggs, dairy.
  
• Lactovegetarians do not eat meat, poultry, fish and eggs, but they do eat milk products
  
• Lacto-ovovegetarians do not eat fish, poultry or meat, but do eat milk and milk products and eggs. This is the most common type to vegetarian in America.

A vegetarian diet can be healthy if you get proper nutrients that you do not get from meat from other sources. A vegetarian diet isn't necessarily healthier than one that includes meat or animal products. In order to have a healthy vegetarian diet, you still need to eat healthy in other areas of your diet, such as eating veggies, fruit, and grains.

You have to remember to get enough of the following nutrients that are high in meat.

Protein

• Protein is necessary to form new red blood cells, and a lack of protein can cause anemia, which can cause you to be tired and lack energy
  
• Protein is found in foods such as beans, spinach, beet greens, and prunes
  
• Vitamin C (found in orange juice, other citruses, and red peppers) helps the body absorb iron

Calcium

• Calcium is necessary for strong bones and teeth
  
• Milk products are high in calcium
  
• If you are a vegan you can get calcium from broccoli, tofu, and beans
  
• More information on calcium at Powerful Bones.

Vitamin B-12

• A lack of B-12 can cause anemia, poor memory, and/or weak muscles
  
• It is found in animal products such as milk products and eggs
  
• If you do not eat animal products, other sources are fortified cereals

Talk to your parents or a doctor about a vitamin supplement if you are concerned you do not consume enough B-12

Vitamin D

• Vitamin D is essential in the body's use of calcium
  
• Milk usually contains Vitamin D
  
• Sunlight exposure stimulates the body to produce Vitamin D

Related Information

• What is a Healthy Weight?
  
• Why Eat Healthy?
  
• General Nutrition Summary
  
• Nutrition and Healthy Eating

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References

• U.S. Centers for Disease Control, National Center for Chronic Disease Prevention and Health Promotion. FAQs about Obesity in Children Accessed March 2005.
  
• Palo Alto Medical Foundation. Nutrition and Fitness.
  
• Ransohoff, Katie. Vegetarianism in Teens.

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