48 March 28 • 2019
jn

Essential tips, especially for teens going meatless.

health

Ben-Gurion University of the 
Negev (BGU) researchers have 
found that the age puberty hits 
is based on the gap between 
the parents’
 and child’
s ultimate 
height, not genetics. 
In the study, published in 
the PLOS ONE journal, Dr. 
Yehuda Limony and Dr. Michael 
Friger of the BGU Faculty of 
Health Sciences, together with 
Slawomir Koziel at the Polish 
Academy of Sciences in Warsaw, 
discuss the significance of this 
“height gap” and their new pre-
diction model for determining 
onset of puberty.
“We found that the age a child 
reaches puberty is based on how 
the body responds to the child’
s 
individual growth needs,” Dr. 
Limony says. “When a ‘
tall’
 child 
seems to be exceeding a parent’
s 
height, he may begin puberty 
earlier than his fellow peers to 
slow his growth and ensure that 
his final adult height is in the 
‘
target’
 range. 
“The opposite is also true: 
‘
short’
 children don’
t reach 
puberty until later than the soci-
etal average because their bodies 
are giving them extra time to 
grow to reach a parent’
s height.” 
The researchers said that 
while there is a wide variation 
for what is considered a “nor-
mal” age for puberty to begin, 
scientists have not been able to 
validate the prevalent assump-
tion that genetics plays a major 
role in determining when an 
individual will begin puberty.
“
A child who hits puberty ear-
lier than his peers, but at a time 
consistent with a parental height 
gap model, should be consid-
ered ‘
healthy,’
” Dr. Limony says. 
“We believe having the ability 
to determine normal ranges 
more accurately will reduce the 
need for unnecessary diagnostic 
procedures and help doctors 
better explain the emergence of 
early- or late-onset puberty to 
concerned parents.” ■

Onset of 
Puberty 
Studied

Essential tips, especially for teens going meatless.

NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR 

OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL 

ADVICE FOR A HEALTH PROBLEM. 

B

y definition, a vegan diet excludes 
all forms of animal products and 
focuses solely on plant-based 
foods and beverages. 
Fundamentally, vegan-
ism is rooted in avoiding 
harm and cruel conditions 
for animals in food and 
lifestyle choices, including 
clothing and personal care 
items. 
Vegetables, fruits, 
grains, legumes, nuts and 
seeds, tofu and tempeh are permitted; ani-
mal protein, eggs, dairy, honey and animal 
fats as primary or additional ingredients 
to foods are not allowed on a vegan diet. 
Generally speaking, this differs from a 
vegetarian diet in that vegetarians often 
consume eggs, cheese and other dairy 
products. Vegan diets have gone main-
stream as many well-known pro athletes 
like Venus Williams and celebrities like 
Beyoncé are now following strict ani-
mal-free diets. 
The penetration into everyday lives 
reaches to younger generations more than 
ever with the connectivity of social media. 
 
 
 
 Regardless of the reason and rationale, 
understanding crucial tenants of main-
taining a well-rounded, calorically stable 
diet is essential to prevent adverse health 
effects — especially in young athletes. 

PROS AND CONS 
Vegan diets present many health benefits. 
A “cleaner” diet with increased con-
sumption of fruits, vegetables and whole 
grains can assist in weight maintenance, 
enhanced digestion, restful sleep, and 
reduce the risk of heart disease, type II 
diabetes, high blood pressure and even 

certain cancers. Plant-based proteins 
can create a diet complete in all essential 
amino acids necessary for growth, devel-
opment and daily function when well 
planned. Paired plant proteins create a 
complete protein option, such as combin-
ing 100 percent whole wheat bread with 
peanut butter. Net protein balance must 
be achieved to compensate for the mus-
cular breakdown and use during physical 
activities and the muscle growth from 
training in the athletic population. If teens 
do not consume enough protein, the body 
shifts to burn other body stores, which 
can result in weight loss and preservation 
of fat-free mass. 
With a proper plant-based diet, ideally 
there is an increased intake of antioxi-
dants, vitamin C and E, as well fiber-rich 
carbohydrates. If vegan diets are not struc-
tured and well planned out, there is a risk 
for deficiencies in protein, vitamin B12, 
vitamin D, iron, zinc, calcium and iodine. 
In either case, multivitamin supple-
mentation is necessary. Omega-3 fatty 
acids found in seafood sources should be 
compensated for by intake of flaxseed oil 
or walnuts, or a plant-based supplement. 
Iron-based foods and supplements should 
be taken with or consumed with vitamin 
C to enhance absorption. For example, 
add an orange to your meal after eating a 
bowl of vegan bean chili. 

VEGAN DIET TRAPS 
When embarking on a vegan diet, there 
is often a tendency to increase carbohy-
drates and empty calories. Many people 
mistakenly swap out protein for carbs 
and they increase foods such as pastas, 
breads/bread products, potatoes, rice 
and other snack foods. Some of these 

can be healthful choices, but many 
options that vegans lean on are empty 
calories, empty carbs and can pack on 
pounds.
Additionally, many new vegans lean 
on “vegan junk food” such as frozen 
and packaged vegan foods as their new 
replacement diet options. They look to 
vegan sausage, burgers, patties, frozen 
meals and other prepackaged foods to 
replace their animal proteins and calo-
ries. These foods can have high amounts 
of sodium, preservatives, added sugars 
and added fats that can also make it dif-
ficult to lose or maintain weight. 
Lastly, some vegans equate a vegan 
diet with weight loss or lower calories. 
This is not always the case. People 
assume that because vegan options 
are “healthier,” they can eat unlimited 
portions of grains, veggies (especially 
starchy vegetables), nuts, seeds and any-
thing else vegan. This can also contrib-
ute to weight gain or lack of weight loss.
In summary, it is possible to have a 
healthy vegan diet as a teenager. With 
proper planning, guidance and research, 
this can be an excellent dietary lifestyle. 
However, it is important to consider 
all the points mentioned above before 
hastily embarking on a vegan diet, just 
because your favorite pop star or ath-
lete has had success. Consulting with 
a nutrition professional can also be of 
great benefit to evaluate if a vegan diet 
is right for you and your teen. ■ 

Stacy Goldberg is a nationally recognized nutri-
tional consultant, registered nurse and CEO of 
Savorfull (savorfull.com), a Detroit-based com-
pany that sources healthy, allergen-friendly foods 
and provides nutrition-consulting. Savorfull is part 
of the Quicken Loans Family of Companies.

Stacy Goldberg
Columnist

Vegan Diets
Vegan Diets

