“Is your child becoming a vegetarian?
By Julieta Gonzalez,
“My teenager stopped eating meat. Should I be worried?”
When teenagers become vegetarian, mealtimes may suddenly become a source of tension and endless negotiation between them and their parents. Just as adolescents are asserting more independence in their choices, parents naturally worry whether their teenager is getting enough nutrients during a period of rapid hormonal, physical, and brain development, a stage of life when nutritional requirements are especially high.
I have worked with many families navigating this transition, and one thing I have learned is that every teenager's situation is different.
In clinical practice, I have seen the teenage daughter who skips meals and snacks on "meat-free" ultra-processed foods; the son who has gone vegan and no longer enjoys family meals; and the student-athlete who understands the basics of vegetarian eating but is not consuming enough food to support training, recovery, and growth.
Interestingly, research from the University of Exeter (McGuire et al. 2026) found that children and adolescents are particularly open to the idea of giving up meat. Young people are often motivated by concerns about animal welfare, health, environmental issues, taste or even feelings of disgust towards meat. The study also highlighted the pivotal role parents play in helping these dietary changes become balanced and sustainable.
What is important for the young to understand is that removing animal foods does not automatically create a healthy diet. When major food groups are excluded, the risk of nutritional deficiencies increases.
Whether a teenager identifies as vegan, vegetarian, pescatarian, or flexitarian, the goal is not simply to avoid certain foods. The goal is to ensure that their food intake remains nourishing and supportive of both physical and mental development.
Unfortunately, nutritional advice from parents is not always welcomed during the teenage years. This is where working with a nutritional therapist can make a real difference.
The Meya Health approach to Nutritional Therapy acknowledges that our thoughts, emotions and behaviours shape the way we eat.
Beyond food recommendations and laboratory testing, we recognise the powerful connection between the mind and nutrition. Through trust, education and collaboration, we help young people build lifelong healthy habits and a positive relationship with food.
What Parents Need to Know
A vegetarian or vegan diet is not necessarily unhealthy for children or teenagers. In fact, when well planned, it can encourage a lifelong appreciation for whole foods and the many health benefits of eating more plants.
The challenge during adolescence is often not the vegetarian diet itself, but the way teenagers eat. Long school days, extracurricular activities, social lives and increasing independence mean that regular, balanced meals are often replaced by snacks, convenience foods, or skipped altogether. Even the most nutritious foods cannot support growth if they are not eaten consistently or in sufficient amounts.
This is why I believe education is just as important as the meal plan. I want young people to understand which nutrients deserve particular attention in a vegetarian diet—especially vitamin B12, iron, zinc, iodine, calcium, vitamin D, omega-3 fats and protein—but also why these nutrients matter. When teenagers understand how food influences their energy, mood, concentration, sporting performance, skin, sleep and overall wellbeing, they are far more likely to make informed choices for themselves.
Food journals often reveal that the real issue is not simply what a teenager is eating, but how they are eating: rushing meals, skipping breakfast, relying on ultra-processed vegetarian foods, eating little protein during the day, or lacking variety. These patterns are important clues, particularly during a stage of life when the body is building its future bone, muscle and nutrient reserves.
For this reason, my consultations go beyond nutritional recommendations. They are about helping young people build awareness, confidence and a healthier relationship with food, so that nourishing themselves becomes a skill they can carry into adulthood.
What Does the Research Tell Us?
The research largely reflects what I see in practice. A 2023 systematic review (Elliot et al. 2023) examining plant-based diets in children and adolescents highlighted an increased risk of inadequate intakes of vitamin B12, iron, zinc, calcium, and vitamin D. Similarly, the German VeChi Youth Study (2021) found that although vegetarian and vegan adolescents often had healthier overall dietary patterns than their omnivorous peers, nutrient adequacy depended heavily on food choices and appropriate supplementation, particularly vitamin B12. Vegan adolescents who did not supplement appropriately were at greater risk of low vitamin B12 status.
Vitamin B12 deserves special attention because it is found almost exclusively in animal foods. For this reason, supplementation is considered essential for those following a vegan diet. Low B12 symptoms may include fatigue, poor concentration, low mood, tingling sensations and brain fog. B12 deficiency has been associated with psychiatric symptoms.
Importantly, these findings do not mean that vegetarian or vegan diets are unsuitable for teenagers. Rather, they highlight the importance of planning, education, and, where appropriate, supplementation to ensure nutritional needs are met.
My Advice to Parents
A plant-based diet can support healthy growth and development during adolescence however making this a reality is a challenge for the reasons explained before. The key is helping teenagers understand how to nourish themselves properly while navigating the increasing independence that comes with growing up.
My message to parents is not to worry. Rather, my advice is to keep communication open, and ensure they have access to reliable nutritional guidance.
How Nutritional Therapy with children and teenagers
I begin with a discovery call with the parent to understand concerns and the wider picture at home. Then meet with both the parent and the young person. Where appropriate, and with parental consent, part of the consultation may involve brief one-to-one time with the teenager. This often helps young people feel more comfortable speaking openly about their thoughts around food in a supportive and non-judgemental environment.
Together, we explore the motivation behind becoming plant-based, alongside areas such as energy levels, mood, focus, appetite, eating habits, and family dynamics around food.
Young people are far more likely to engage when they feel heard and involved rather than criticised or pressured.
Kind and Collaborative Coaching
My role as a Nutritional Therapist is not to impose rigid rules, but to work collaboratively with teenagers to develop an approach to eating that is informed, nourishing, and realistic for their stage of development.
Regular follow-up sessions are an important part of this journey. They provide an opportunity to check in, celebrate progress, address challenges, and make adjustments as needed. Over time, these meetings help build knowledge, confidence, and a greater understanding of how food supports both physical and mental wellbeing, turning small changes into lasting healthy habits.
Support is tailored to each individual and may include:
· Food diary analysis to identify and correct nutrient gaps
· Education around nutrition and how to build balanced meals and how to shop for snacks and label reading.
· Supporting meal timing to optimise energy for school, sport, and social activities
· Guidance around appropriate supplementation
. Behaviour change support using evidence-based coaching techniques to encourage open-mindedness, motivation and help young people feel confident in their ability to make positive changes.
Depending on the individual, practical tasks to take home may include:
· Keeping a simple food and mood journal to build awareness about food choices and how these make them feel afterwards - energetic, focused, tired and so on.
· Using tools such as the “appetite pendulum” to connect with hunger and fullness cues
· Where appropriate, continuous glucose monitors and food tracking apps to provide insights of nutrient intake.
Functional Testing to Identify Nutrient Deficiencies
I often recommend nutritional laboratory testing as a valuable tool for assessing nutrient status. This is especially important for nutrients commonly at risk in restrictive diets, including iron, vitamin B12, vitamin D, zinc, and omega-3 fatty acids.
Testing provides a useful baseline and can reveal nutrient levels that are already deficient or suboptimal. It may also identify nutrients that, while still within the normal reference range, are trending towards deficiency or falling below optimal levels, creating an opportunity for early intervention and support.
For example, I recently worked with a young vegetarian client whose blood tests showed low magnesium, low ferritin, and small red blood cells size -early signs that iron deficiency anaemia may be developing in the near future. Another vegetarian client had nutrient levels that were all within the normal range, yet some were less than optimal. Every child is different, which is why testing can be so valuable in helping to identify individual needs.
In practice, I often find that testing provides reassurance as much as it identifies health concerns.
Ultimately, becoming vegetarian or vegan during the teenage years can be a positive and healthy choice when approached thoughtfully. With the right knowledge, practical support, and guidance, young people can make food choices that reflect their independence while supporting their growth, wellbeing, and long-term health. Our aim is to help teenagers develop a positive relationship with food and the confidence to nourish themselves well, while remaining flexible and responsive to their changing nutritional needs.
Recognising Red Flags
If concerns arise around restrictive eating or suspicion of eating disorders, significant weight changes, low mood, anxiety around food, or emotional distress, we will involve GP or additional medical support to ensure safe and appropriate care.
About the Author
Julieta Gonzalez is a Nutritional Therapist at Meya Health with a special interest in hormonal, metabolic, and family nutrition. She also works as a Bank Nutritionist for Everyone Health UK, supporting migrant minorities in London with nutrition guidance. Julieta is passionate about collaborative nutrition , helping young people and their parents build a positive relationship with food while meeting their unique nutritional needs.
References
Desmond, M.A., Sobiecki, J.G., Jaworski, M., et al. (2021) ‘Growth, body composition, and cardiovascular and nutritional risk of 5- to 10-year-old children consuming vegetarian, vegan, or omnivore diets’, American Journal of Clinical Nutrition, 113(6), pp. 1565–1577.
Elliott, L.J., Keown-Stoneman, C.D.G., Birken, C.S., et al. (2023) ‘Vegetarian diets in children and adolescents: A systematic review’, Pediatrics, 151(4), e2022059112.
Golden, N.H. and Abrams, S.A. (2014) ‘Optimizing bone health in children and adolescents’, Pediatrics, 134(4), pp. e1229–e1243.
Gómez-Pérez, L.J., et al. (2024) ‘Hallucinations and vitamin B12 deficiency: A systematic review’, Nutrients, 16(14), 2260.
Kibirige, D. and Mwebaze, R. (2013) ‘Vitamin B12 deficiency among patients with psychiatric symptoms: A case series and literature review’, Psychiatry and Clinical Neurosciences, 67(2), pp. 83–88.
McGuire, L., Sabet, F., Torquati, L. and Lawrence, N. (2026) ‘Early attempts to stop eating meat: Prevalence, predictors and outcomes among UK youth’, Psychology of Human-Animal Intergroup Relations, 5, Article e20587.
Melina, V., Craig, W. and Levin, S. (2016) ‘Position of the Academy of Nutrition and Dietetics: Vegetarian diets’, Journal of the Academy of Nutrition and Dietetics, 116(12), pp. 1970–1980.
O’Leary, F. and Samman, S. (2010) ‘Vitamin B12 in health and disease’, Nutrients, 2(3), pp. 299–316.
Reynolds, E. (2006) ‘Vitamin B12, folic acid, and the nervous system’, The Lancet Neurology, 5(11), pp. 949–960.
Weder, S., Keller, M., Fischer, M., et al. (2021) ‘Intake of micronutrients and fatty acids of vegetarian, vegan, and omnivorous children and adolescents in Germany: Results from the VeChi Youth Study’, Nutrients, 13(5), 1707.