As your child goes through their teenage years they begin to experiment and develop a mind of their own.

Sometimes your free-thinking teen will decide to become a vegan or vegetarian. As a parent this could be worrisome. The questions of a healthy diet and what to cook will quickly come across every parent’s mind.

The good news is that according to both the Dietitians of Canada and Health Canada, “properly monitored vegan and vegetarian diets can be just as healthy as an omnivorous diet—even for children. However, a few known pitfalls exist. Ensuring your teen gets enough protein, calcium and vitamin B12 is essential to keeping him the spry and vivacious pain in your backside.”

Beware that your child is not using their new diet as a cover for a serious eating disorder. According to the Canadian Paediatric Society, “eating disorders are the third most common chronic illness in adolescent girls. And some recent studies have suggested that some teens may use vegetarianism or veganism as a thick veneer to mask harmful eating habits.”

Continue reading for some tips to making easy meals with all the nutritional value.