Adolescents Nutrition

1. Protein intake recommendations for a 15-year-old female vegetarianÐ'ÐŽK

Ð'ÐŽKpublished in the Seventeen May 2004 issue - p. 92

(see Appendix A)

Case (from the article):

Sarah who is 15 years old has become a vegetarian and would like to ensure she is still getting the right protein.

Facts & Misconceptions:

Sarah, a 15-year old girl (middle adolescence) is probably at her 2nd puberty. Around 20% of adult height and 50% of adult weight are expected to be gained during that period of time. Organs also double in size . Therefore, this is a very critical period for Sarah. Her growth will be permanently affected if she is not taking enough protein due to her being a vegetarian. For teens from 15-18 years of age, the protein intake requirement (UK) is around 45.4-55.2 g/day . In this selected article, Sarah is recommended to take 55 grams of protein per day, which falls into the range of our references.

In the article, the recommended menu for Sarah to get enough daily protein intakes is:

Breakfast: Soy protein shake (about 14-20g)

Lunch: Veggie burger (about 5-24g)

Dinner: Brown rice and black bean burrito with cheese (about 23g)

However, this menu is too simple. It does not state the portion of the foods, and the protein content varies between different brands. This menu does not imply a clear and informative recommendation to Sarah. In addition, there are different types of vegetarians Ð'ÐŽV if Sarah happens to be a vegan, she is not allowed to have cheese which is a milk product.

Table 1. Food Guide Pyramid for Vegetarian Meal Planning

According to the Ð'ÐŽÐ'§Food Guide Pyramid for Vegetarian Meal PlanningÐ'ÐŽÐ'Ё, 2-4 servings of fruits/fruit juice are recommended for each day. However, this menu does not include any fruit.

Apart from getting enough protein intakes, teen vegetarians should also be reminded to focus on getting adequate energy which is the most important factor for maintaining their health and growth. Besides, these non-meat eaters are bound to obtain less some of the minerals and vitamins, namely Iron, Calcium, Vitamin D, Vitamin B12, Zinc, and n-3 fatty acid. Deficiency in these micronutrients is easily found in vegetarians Ð'ÐŽV they should be aware of these and might consider taking supplements.

2. Nutritious nibblesÐ'ÐŽK

Ð'ÐŽK published in the J17 May 2004 issue - p.101

(see Appendix B)

3. Vegetarianism Ð'ÐŽV Going Green Ð'ÐŽK

Ð'ÐŽKpublished in the Faze Magazine Summer 2001 Issue

(see Appendix C)

Recommendations for vegetarians