Ds 14 has decided to be vegan, feeling concerned!

[Beardie03]

I knew the vegetarianism was coming but today he's announced he wants to be Vegan. He seems to have done lots of research on nutrition and how he can make sure he gets all the right nutrients, he said he prepared to cook and clean up for himself. I'm just concerned for him, is this really sensible for a 14 year old who is still growing. Will it make him an outcast socially, I'm thinking, will anyone want him at their house to eat anymore. Does anyone have any experience of veganism and teenagers? Help!!

This evening he has prepared his breakfast and lunchbox for school tomorrow.

Breakfast- porridge made with oat milk, he's going to sprinkle mixed seeds and have maple syrup on top.

His lunchbox has a marmite sandwich, plain crisps, a mix of dried apricots, prunes and cashew nuts, banana and some strawberries.

Well normally he would have a chocolate bar at break and pizza or something in the canteen. So in that respect its much more healthy. I always provide him with a decent meal in evening

I wouldn't worry about him being a social outcast - veganism is very 'in'.

I would query how he's going to get enough protein and make sure he doesn't overdo processed foods: lots of veggie/vegan prepared foods out there which aren't especially healthy choices.

One if my dc did this slightly older, no worries about being an outcast it’s seen as v normal now. Biggest problem was weight loss, we planned well but just never managed to get it right, as pp said protein was the most difficult.

Batch cook chickpea curry and make sure he take a decent vit B supplement

I'm a vegan in my 30s, but my teenage brother seems to have a never ending stream of vegan girlfriends. They're all perfectly healthy, at least one was super athletic, and even my dad (who is very sneery towards veganism), doesn't seem to find it hard to cater for them, so I wouldn't worry about the social aspect.

Nutrition wise he needs to take B12 supplements, and make sure he's getting enough iodine and calcium. A multivitamin is the easiest way in my opinion. Plenty of calcium fortified milk, yoghurt, and calcium set tofu. Almonds and dark leafy greens are also a good source but I wouldn't rely on them as you'd need to eat a lot.

It's a good idea for him to log his meals on something like chronometer a few times to make sure he's on track, but be aware that the data they use is user generated so you need to have a bit on knowledge already to spot if something seems off. But it's a good way of getting a broad picture of your diet.

I'm sure he'll be fine :)

Wanted to mention the nuts might not be allowed at school. Every school my DD has attended has had a nut free policy.

I struggle with ferritin levels, DD is the same. Both of us lean towards being vegan, but despite being scrupulous about eating all the right foods, 2yrs is the most either of us has managed as a veggie before having health problems. Vegan even less so.

Pistachios/almonds are great for protein, and there are various vegan jerky/meat-type options around at different supermarkets. Also lots of protein powders at supermarkets too. My non-vegan 10yo loves my protein shakes (I'm vegan). Also various proteiny cereals now (eg weetabix).

He only actually needs 0.8g protein per kg of bodyweight, so 80g if he weighs 100kg for instance (I assume that's not actually the case)!

I hope that is useful (I'm vegan if you hadn't guessed)

@ByGrabtharsHammerWhatASavings

I'm a vegan in my 30s, but my teenage brother seems to have a never ending stream of vegan girlfriends. They're all perfectly healthy, at least one was super athletic, and even my dad (who is very sneery towards veganism), doesn't seem to find it hard to cater for them, so I wouldn't worry about the social aspect.

Nutrition wise he needs to take B12 supplements, and make sure he's getting enough iodine and calcium. A multivitamin is the easiest way in my opinion. Plenty of calcium fortified milk, yoghurt, and calcium set tofu. Almonds and dark leafy greens are also a good source but I wouldn't rely on them as you'd need to eat a lot.

It's a good idea for him to log his meals on something like chronometer a few times to make sure he's on track, but be aware that the data they use is user generated so you need to have a bit on knowledge already to spot if something seems off. But it's a good way of getting a broad picture of your diet.

I'm sure he'll be fine :)

I've ordered a vitamin B12 spray for him. Thanks so much for the ideas:-)

Also, I take a vegan multivitamin (I always took one before anyway). That's probably a good idea for him too.

People worrying about protein really need to watch the documentary gamechangers. It would be a good one for you and DS as well OP - shows how healthy, strong and athletic vegans can be.

Hospital wards aren’t full of people with protein deficiency, they are full of people with heart disease and diabetes brought on by the standard meat and cholesterol rich diet. I would be proud your DS is adopting a healthy diet that is better for him, the animals and the planet.

Honestly, even if he ate processed vegan food it’s healthier than most teenagers eat. Plus the meat replacements are often high in protein. Loads of healthy food vegan foods have high protein: tofu, beans, seeds, nuts, seitan, peanut butter.

Do make sure he takes a B12 supplement. Could get him a vegan multivit too if you are concerned about him not eating a wide variety of foods.

My 3 closest friends are vegan.
Loads of ds's friends are vegan. The UK is the one of the most leading countries for veganism. What's there to be concerned about?

@celtiethree

One if my dc did this slightly older, no worries about being an outcast it’s seen as v normal now. Biggest problem was weight loss, we planned well but just never managed to get it right, as pp said protein was the most difficult.

Thanks I will watch for that. He is of normal weight at the moment.

@Lazierdays

People worrying about protein really need to watch the documentary gamechangers. It would be a good one for you and DS as well OP - shows how healthy, strong and athletic vegans can be.

Hospital wards aren’t full of people with protein deficiency, they are full of people with heart disease and diabetes brought on by the standard meat and cholesterol rich diet. I would be proud your DS is adopting a healthy diet that is better for him, the animals and the planet.

Honestly, even if he ate processed vegan food it’s healthier than most teenagers eat. Plus the meat replacements are often high in protein. Loads of healthy food vegan foods have high protein: tofu, beans, seeds, nuts, seitan, peanut butter.

Do make sure he takes a B12 supplement. Could get him a vegan multivit too if you are concerned about him not eating a wide variety of foods.

This 🙌🏼

@MoiraQueen

Wanted to mention the nuts might not be allowed at school. Every school my DD has attended has had a nut free policy.

I struggle with ferritin levels, DD is the same. Both of us lean towards being vegan, but despite being scrupulous about eating all the right foods, 2yrs is the most either of us has managed as a veggie before having health problems. Vegan even less so.

I've always suffered from low ferritin too and that's on a meat diet. I think buy him some liquid iron like spatone

@Lazierdays

People worrying about protein really need to watch the documentary gamechangers. It would be a good one for you and DS as well OP - shows how healthy, strong and athletic vegans can be.

Hospital wards aren’t full of people with protein deficiency, they are full of people with heart disease and diabetes brought on by the standard meat and cholesterol rich diet. I would be proud your DS is adopting a healthy diet that is better for him, the animals and the planet.

Honestly, even if he ate processed vegan food it’s healthier than most teenagers eat. Plus the meat replacements are often high in protein. Loads of healthy food vegan foods have high protein: tofu, beans, seeds, nuts, seitan, peanut butter.

Do make sure he takes a B12 supplement. Could get him a vegan multivit too if you are concerned about him not eating a wide variety of foods.

I came on here to recommend that you watch Game Changers on Netflix, OP.

@Immunetypegoblin

Pistachios/almonds are great for protein, and there are various vegan jerky/meat-type options around at different supermarkets. Also lots of protein powders at supermarkets too. My non-vegan 10yo loves my protein shakes (I'm vegan). Also various proteiny cereals now (eg weetabix).

He only actually needs 0.8g protein per kg of bodyweight, so 80g if he weighs 100kg for instance (I assume that's not actually the case)!

I hope that is useful (I'm vegan if you hadn't guessed)

Thanks very much :-) he's only around 7.5 stone. He's definitely sussed on it, I'll give him that, he's done his research.

@Lazierdays

People worrying about protein really need to watch the documentary gamechangers. It would be a good one for you and DS as well OP - shows how healthy, strong and athletic vegans can be.

Hospital wards aren’t full of people with protein deficiency, they are full of people with heart disease and diabetes brought on by the standard meat and cholesterol rich diet. I would be proud your DS is adopting a healthy diet that is better for him, the animals and the planet.

Honestly, even if he ate processed vegan food it’s healthier than most teenagers eat. Plus the meat replacements are often high in protein. Loads of healthy food vegan foods have high protein: tofu, beans, seeds, nuts, seitan, peanut butter.

Do make sure he takes a B12 supplement. Could get him a vegan multivit too if you are concerned about him not eating a wide variety of foods.

I've ordered a B12 spray. Can he have a multi vit on top that which probably contains B12 too? Can toy have too much B12?

If he's researching it and taking it seriously he will be absolutely fine. Much better than a diet of chicken nuggets and pizza. The B12 supplement is needed because it's lacking, basically because everything is too sanitised these days. They give animals b12 supplements because they don't forage around in dirt for food any more. Meat eaters don't need the supplements because the animals they eat have been supplemented already. As long as he's getting all 5he essential amino acids he'll be fine. A good source of all of them is baked beans on wholemeal toast. Also consider spirulina supplements if you're still concerned. The key is variety: plenty of different pulses, lentils & whole grains. I wouldny worry, veganism wull be much more common in the future. You just need to get away from meat & 2 veg thinking.

Will it make him an outcast socially, I'm thinking, will anyone want him at their house to eat anymore. Does anyone have any experience of veganism

Sorry but you sound old and out of touch. Amongst us young people, not eating meat is more respectable than eating meat! He certainly won’t be an outcast. Your views are incredibly outdated.

I can’t see why his friends would exclude him as a result of this, you do realise plenty of food meat eaters consume is vegan? He really can’t have some sandwiches, pasta, potato based dishes, curry, rice or fruit/veg? His friends invite him over for his company, not because of his eating habits.

Regardless, don’t teens generally eat snacks or takeaways when together? They don’t really go to the effort of catering

I completely agree with lazierdays . She makes a good point about hospital wards. Processed food is the problem not vegamism. I've been vegan for a while now vegetarian for many years before that. Do some research, it'll open your eyes.

@callmemaybee

Will it make him an outcast socially, I'm thinking, will anyone want him at their house to eat anymore. Does anyone have any experience of veganism

Sorry but you sound old and out of touch. Amongst us young people, not eating meat is more respectable than eating meat! He certainly won’t be an outcast. Your views are incredibly outdated.

I can’t see why his friends would exclude him as a result of this, you do realise plenty of food meat eaters consume is vegan? He really can’t have some sandwiches, pasta, potato based dishes, curry, rice or fruit/veg? His friends invite him over for his company, not because of his eating habits.

Regardless, don’t teens generally eat snacks or takeaways when together? They don’t really go to the effort of catering

You may be surprised but you would be an outcast in many places where I live(rural westcountry) An example is if you get invited to a wedding around here there is no vegetarian option! We live rurally, lots of farming/hunting families. My ds has said himself he would get so much stick from the children in his year if they find out. I know you may find it hard to believe but it's true.

Ps. Ds says a lot of the boys in his year say vegans should be shot!

It's fine. It's cool to be vegan so he won't be an outcast and in the modern West he's unlikely to be malnourished.

It's really not that extreme. My brothers been vegan since a similar age and he's 6'4 and built like a brick shithouse.

And his meal sounds healthier than most meat eaters

@AdaFuckingShelby

If he's researching it and taking it seriously he will be absolutely fine. Much better than a diet of chicken nuggets and pizza. The B12 supplement is needed because it's lacking, basically because everything is too sanitised these days. They give animals b12 supplements because they don't forage around in dirt for food any more. Meat eaters don't need the supplements because the animals they eat have been supplemented already. As long as he's getting all 5he essential amino acids he'll be fine. A good source of all of them is baked beans on wholemeal toast. Also consider spirulina supplements if you're still concerned. The key is variety: plenty of different pulses, lentils & whole grains. I wouldny worry, veganism wull be much more common in the future. You just need to get away from meat & 2 veg thinking.

B12 is in marmite and anything fortified with it too