My teenager wants to become vegetarian or vegan — is that safe?

A well-planned vegetarian or vegan diet can be nutritionally adequate for teenagers, but it requires attention to key nutrients: protein (beans, tofu, nuts), iron, calcium, vitamin B12, zinc, and omega-3 fatty acids. Vitamin B12 supplementation is essential for vegans. Avoid framing their choice as a phase to dismiss — take it seriously and help them plan balanced meals. Be alert for signs that dietary restriction may be masking disordered eating. Consult your pediatrician or a registered dietitian to ensure nutritional adequacy.