Getting Started on a Plant-Based or Vegan Diet: Tips and Insights for Parents and Teens
Of the many changes during the teen and young adult years, diet and food choices are often right at the top.
As adolescents become more aware of themselves, their bodies, and the world around them, exploration of personal choices grows. They examine their values, beliefs and lifestyle choices and that often includes their impact on the world. Food and what they eat is a natural part of that process.
The challenge with food choices is not a simple as it seems. With so many options and opinions on what’s healthy and what’s not, what’s good and what’s bad can be confusing. Plus, let’s also be realistic, as humans we seek ease and convenience, and our teens are no exception. In fact, they’re some of the biggest consumers of convenience.
The result can end with making unhealthy decisions despite good intentions that lead to giving up or negative health consequences down the road. Especially in this age of misinformation, overblown fad diets, and ultra-processed foods.
Which is why making informed choices about food, based on factual information should be the basis of every young person’s evaluation and decision process.
Transitioning to a Plant-Based Eating
If your teen wants to begin eating plant-based, give them the green light but also ensure they know how to transition with success.
Adopting a plant-based or vegan diet is a significant decision, whether you're considering it for ethical, health, or personal reasons. It's important to approach this change thoughtfully to ensure success.
In this article, we'll explore the definition of plant-based and vegan diets, the pros and cons, and offer recommendations and key takeaways for parents supporting their teens or young adults through this transition.
Plant-Base Diet Defined
A plant-based or vegan diet revolves around consuming primarily or exclusively unprocessed or minimally processed plant products including fruits, vegetables, legumes, whole grains, nuts, seeds and herbs.
While the terms are often used interchangeably, it's essential to distinguish between whole food plant-based diets, focusing on natural, unprocessed foods but not mutually exclusive, and vegan diets, which exclude all animal products.
Either way, both diets can be very healthy when approached with forethought and planning.
The key is having awareness not only of the value of a plant-centric diet but also where and how it can be challenging. By providing these insights to your teen, you can help them avoid potential challenges that may impact their health or their long-term commitment.
Pros of a Plant-Based or Vegan Diet:
As your teen explores and defines their new diet, following are some benefits they can leverage to support their decision and long-term commitment.
Supports animal welfare and environmental protection.
Offers health benefits, potentially reducing the risk of chronic diseases like cancer, heart disease, and diabetes.
Can be cost-effective compared to diets including animal products.
Promotes satiety and reduces the likelihood of overeating.
Access to plants has grown tremendously both from a global perspective as well as year-round versus seasonal. The world is our salad and we can practically get it anywhere and anytime we want.
Cons of a Plant-Based or Vegan Diet:
As with everything in life, there are also challenges that can come from choosing a plant-based diet. Knowing these considerations can help your teen be prepared in advance and make plans to manage them with success.
May require supplementation to address potential nutrient deficiencies including Vitamins B and D, Iron, Omega-3 Fatty Acids
Risk of consuming unhealthy processed plant-based foods. With the growth of the Vegan and plant-based movements, comes food manufacturers with less than healthy intentions and products. What they offer is convenience but what we give up is health. Being a savvy consumer is an important skill for adolescents to learn.
Challenges in social situations and eating out – when eating differently than the majority, it means navigating challenges along the way, whether it’s people questioning your teen on their choices or having limited options when eating away from home. These are very real obstacles that can lead to unhealthy choices or quitting.
Possibility of nutrient deficiencies with limited food variety – if your teen tends to be a picky eater or likes to stick with a small set of favorites, it can mean missing out on essential nutrients. When switching to a plant-based diet, talk to your teen about the importance of both variety and quality of the source. The wider the range and the closer to whole, all natural, the greater range of nutrients and health benefits.
Recommendations for Plant-Based Beginners:
Following are 6 highly effective rules to use in guiding your teen on their plant-based journey.
1. Identify Motivation
Encourage your teen to identify their primary reasons for transitioning to a plant-based or vegan diet. Why they want to undertake the change and what it means to them long-term.
Understanding internal motivations will help with long-term commitment and addressing challenges along the way.
2. Build in Flexibility
The reality is, maintaining and sticking to a plant-based diet isn’t always easy, or feasible, as a teenager. There are times when deviating from a plant-based plan is necessary. Emphasize that a plant-based diet doesn't have to be all or nothing and it’s okay if they deviate from time to time, whether due to circumstance or desire, both are okay. Just make the decision and move on.
Encourage moderation and flexibility based on personal beliefs and goals.
3. Transition Gradually
An all or nothing approach starting out never works, as demonstrated by so many fad diets. Help your teen create a transition plan that gradually incorporates more plant-based foods into meals, while slowly removing or replacing animal and ultra-processed foods.
Start by adding a few plant-based meals per week and gradually increase over time. This increases chances of adherence, reduces stress and overwhelm, and reduces cravings for foods they are no longer eating. Especially ultra-processed foods, which can be difficult to transition off because of their built-in addictive qualities.
4. Social Savvy
While some people and places are supportive and accepting of a plant-based lifestyle, others are not so it’s important to be prepared.
Provide your teen with strategies for eating out and attending events, such as planning ahead, bringing their own dishes if necessary or getting creative by choosing veggie side options and creating their own meals.
Encourage a creative over and futile mindset.
5. Seek Support
It’s always nice to have people in your camp, cheering you on and supporting your decisions.
Provide your teen with support where you can, but also encourage them seek support from other family members, friends, or mentors who understand and respect their decision.
Having a support system can not only make the transition easier but also make it much more fulfilling.
6. Beware Processed Foods
Big food manufacturers have jumped into the Vegan and plant-based movements in a big way. Unfortunately, much of it is not good. Many of the convenient plant-based foods are far from their original whole food versions after being broken reformulated and processed with unhealthy additives to make them shelf-stable, transportable, and taste good. Many plant-based processed foods are basically no different than all other ultra-processed foods on store shelves or at restaurants. Show your teen how to read ingredient and nutrition labels and be wise consumers. Encourage choosing whole, minimally processed options whenever possible.
Learning to cook and prepare food on their own may take a little longer to prepare but can be much more rewarding for both their enjoyment and their health.
Key Transition Takeaways
Stay True to Your Why: Understanding personal motivations is crucial for long-term success.
Flexibility is Key: A flexible approach allows for sustainability and enjoyment of the diet.
Transition Gradually: Transitioning slowly allows for adjustment and prevents overwhelm.
Seek Support: Surrounding oneself with supportive individuals can make the journey smoother.
Practice Mindful Eating: Being aware of food choices and avoiding highly processed options promotes overall well-being.
Transitioning to a plant-based or vegan diet requires thoughtful planning and support but can be highly fulfilling. By understanding the definition, considering the pros and cons, and implementing practical strategies, parents can help their teens navigate this dietary shift successfully.
Remember, the goal is not perfection but progress towards a healthier, more sustainable lifestyle.
Share this episode of the Healthy Teen Life podcast with your teen: How to Transition to a Plant-based or Vegan Diet.