To what extent can a vegan diet meet the nutritional requirements of an adolescent?
A ‘well-planed’ vegan diet limits the consumption of highly processed foods and instead, consists largely of wholefoods such as vegetables, fruits, grains, legumes, nuts & seeds, healthy oils and fats. Though a well-planned vegan diet can meet the nutritional requirements of an adolescent, supplementation of vitamin B12 is recommended by dieticians internationally and worldwide health organisations due to its limited bioavailability.
Whilst a vegan diet is naturally high in fibre, folic acid, vitamins C and E, potassium and magnesium; all of which promote disease prevention and benefit physical health; nutrient deficiencies may eventuate through poor food choices. Since studies undertaken by the Australian Government consistently exhibit that adolescents are most at risk of malnutrition due to poor dietary choices, it is essential that a young adults rely upon whole foods for energy, rather than discretionary foods. This principle ensures that nutrient deficiencies are avoided, whether or not an individual follows a plant-based or non-plant based diet.
Unless vegans consume foods that are naturally rich in or are fortified with nutrients such as Vitamin B12, Vitamin D, calcium, Omega 3, iron and iodine, it is advised by the Dietician’s Association of Australia that “appropriate supplements should be consumed.” (2016). Whilst an adolescent's nutrient requirements can be met through a well-planned vegan diet, the supplementation of Vitamin B12 is essential as this nutrient derives solely from animal sources. Therefore, a well-planned vegan diet supplemented with vitamin B12 can meet all of the nutritional requirements of adolescents.
To ensure that one’s nutritional requirements are met, the following nutrient-rich meal and snack ideas are suggested.
Whilst a vegan diet is naturally high in fibre, folic acid, vitamins C and E, potassium and magnesium; all of which promote disease prevention and benefit physical health; nutrient deficiencies may eventuate through poor food choices. Since studies undertaken by the Australian Government consistently exhibit that adolescents are most at risk of malnutrition due to poor dietary choices, it is essential that a young adults rely upon whole foods for energy, rather than discretionary foods. This principle ensures that nutrient deficiencies are avoided, whether or not an individual follows a plant-based or non-plant based diet.
Unless vegans consume foods that are naturally rich in or are fortified with nutrients such as Vitamin B12, Vitamin D, calcium, Omega 3, iron and iodine, it is advised by the Dietician’s Association of Australia that “appropriate supplements should be consumed.” (2016). Whilst an adolescent's nutrient requirements can be met through a well-planned vegan diet, the supplementation of Vitamin B12 is essential as this nutrient derives solely from animal sources. Therefore, a well-planned vegan diet supplemented with vitamin B12 can meet all of the nutritional requirements of adolescents.
To ensure that one’s nutritional requirements are met, the following nutrient-rich meal and snack ideas are suggested.