A lot of attention has been given to making healthier choices when deciding what to eat,

not only from a personal health perspective, but also deciding what’s good for the planet and

animals as well. Some kids, teens and adults are giving up meat products in support of a

healthier lifestyle. The American Academy of Nutrition and Dietetics (AND) has recently given a

thumbs-up to vegetarian and vegan diets as healthy options for kids and adults¹.

However, not all vegetarian choices are necessarily healthful… after all potato chips and

ice cream are technically vegetarian fare. Additionally, a little more care needs to be taken to

ensure adequate amounts of protein and essential vitamins are included daily. This need not be

a daunting task. With a little planning, healthy and delicious vegetarian meals and snacks can

be whipped up in no time.

 

A visit to your local supermarket’s freezer and deli sections will reveal a plethora of new

vegetarian and vegan choices for meat and cheese alternatives that can be prepared in

minutes. Frozen whole grain pizza dough makes an excellent platform for lycopene-rich tomato

sauce, sliced vegetables and shredded part-skim mozzarella cheese or vegan alternative

“cheese” shreds. Meatless burger patties are not what they used to be either. Available now in

both vegan and vegetarian options, some are low in saturated fat and high in protein, fiber, and

vitamins – best of all they taste like the real thing!

 

If you’re looking to transition from a processed meat-heavy diet to a plant based diet

without feeling deprived, many soy and fermented grain-based options exists to help you and

your family make the switch. From soy dogs to “chicken” tenders, nearly any favorite meat item

is now available as a meat-free choice. It is important to still maintain the USDA’s dietary

recommendation of 5-9 servings of fruits and vegetables daily. The MyPlate website is an

excellent resource to help ensure you and your family are meeting this goal. The AND website

for vegetarian teens is also a great resource for information and nutritious snack ideas.

So you don’t need to grab French fries and a coke to feel nourished and satisfied if

you’ve given up meat!

 

Contributed by Catherine Brown, Dietetics Student

 

References:

1. Melina, V., Vesanto, C., Lecin, S. (2016). Position of the Academy of Nutrition and

Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, Volume

116, Issue 12, 1970 – 1980. DOI: http://dx.doi.org/10.1016/j.jand.2016.09.025