Vegetarian cooking tips for new vegetarians

This story was originally titled "Vegetarian 101" in the May 2008 issue. Subscribe to Canadian Living today and never miss an issue!

Your teenager has decided to become vegetarian! Don't fret. A vegetarian diet can be very healthy and, with a little help, an easy transition. The key to a successful vegetarian diet is variety. With easy-to-make recipes, you can explore new food options and transform family favourites. Encourage the whole family to join in and have a vegetarian meal together once a week. 

Find 6 modern vegetarian recipes in our Recipe Collection: Vegetarian 101.

Exploring different types of vegetarianism
There are many classifications of vegetarians. Determining which one suits your child's needs and wants makes it easy to create meals that the whole family will enjoy.

• Pure vegetarian or vegan: Avoids all foods of animal origin, including eggs, dairy, gelatin and honey.

• Lacto-ovo vegetarian: Does not eat meat but does include eggs and dairy products. The majority of vegetarians in North America are this type.

• Lacto-vegetarian: Includes dairy products.

• Ovo-vegetarian: Includes eggs.

• Pesco-vegetarian: Includes fish and seafood.

• Semi or partial-vegetarian: Eats primarily vegetarian diet but includes chicken, fish or seafood from time to time.

• Flexitarian: Eats meatless meals most often, but will include red meat, chicken, fish or seafood on occasion.  

Will she/he get enough protein?
A good vegetarian diet provides ample protein for good health. But it is common for teenage vegetarian diets to rely heavily on carbohydrates (such as bread, pasta, potatoes and cereals) instead of replacing meat with high-protein foods. It is important where protein comes from in a vegetarian diet, so that meals are planned to meet protein needs. The amount of protein required depends on factors such as age, sex, body size and activity level; for example, a high-level athlete requires a high-protein intake.

Current research shows that as long as a variety of vegetarian-sourced proteins are eaten throughout the day, the body has enough amino acids (building blocks of protein) to make complete proteins. Gone are the days of food complementing and combining, although a bowl of rice and beans still makes a great dinner.