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Vegetarian diets can be healthy for kids, provided they receive the key nutrients needed to grow strong and healthy. While this might require extra meal planning, it's certainly achievable.
Vegetarian Diets are Growing in Popularity among kids
According to a national survey by the Vegetarian Resource Group, about 5% of children are vegetarian, and 2% are vegan. Vegetarian diets are gaining popularity for various reasons, including health benefits, animal welfare, and environmental concerns.
What Does a Vegetarian Diet Mean?
A vegetarian diet is essentially a vegetable-based diet. It's crucial that children understand this and don't replace meat with an excess of bread or pasta, which won't provide balanced nutrition.
Planning a Vegetarian Diet for Kids
Vegetarian diets tend to be low in saturated fat and animal protein while high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals. Children who follow a vegetarian diet often consume more fruits and vegetables and fewer sweets, salty snacks, and saturated fats than their non-vegetarian peers, reducing their risk of overweight and obesity.
Key Nutrients for Vegetarian Kids
Protein: Vegetarian children generally get enough protein if they regularly consume legumes like beans, peas, lentils, peanuts, and soy. Vegan children might need more of these foods as plant-based proteins differ from those in dairy and eggs.
Iron: Iron from vegetarian sources (non-heme iron) is less bioavailable than iron from meat. Vegetarian children need about 1.8 times more iron than their non-vegetarian peers. Excellent vegetarian sources of iron include soy, lentils, chickpeas, black-eyed peas, beans, and seeds like sesame and hemp. Vitamin C, found in citrus fruits, cantaloupe, kiwi, mango, papaya, pineapple, strawberries, broccoli, Brussels sprouts, green and red peppers, and leafy greens, enhances iron absorption.
Zinc: Although zinc deficiency is rare, vegetarian children might have lower levels of zinc. Good vegetarian sources include soy, legumes, grains, cheese, seeds, and nuts. Soaking and sprouting beans, grains, nuts, and seeds can improve zinc utilization, as can leavening bread and fermenting foods.
Vitamin B12: Found primarily in animal products, small amounts are in some fermented foods, nori, spirulina, chlorella algae, and unfortified nutritional yeast. Vegan children should take a B12 supplement or eat fortified foods like nutritional yeast.
Calcium: While some plant foods like spinach and Swiss chard contain high calcium levels, they also have compounds that inhibit calcium absorption. Better sources include low-oxalate greens like kale, turnips, Chinese cabbage, bok choy, fortified plant milks, soy, white beans, almonds, tahini, figs, and oranges.
Vitamin D: Few foods naturally contain vitamin D, though some like egg yolks and UV-exposed mushrooms do. Fortified foods like cow's milk, some non-dairy milks, tofu, orange juice, breakfast cereals, and margarines are good sources.
EPA + DHA Omega-3 Fatty Acids: 1
Consult with a Pediatrician
Discuss your child's diet with your pediatrician during well-child visits. If there are concerns about their nutrient status, particularly regarding iron or vitamin B12, the doctor may recommend a blood test to check levels.
Slowly Introduce a Vegetarian Diet
If your child is interested in a vegetarian diet, start slow with something like "Meatless Mondays." This allows them to try vegetarian eating one day a week. Use recipes specifically designed for vegetarian diets rather than simply omitting meat from regular dishes.
Get Kids Involved
Engage your kids in meal preparation and cooking with vegetarian recipes. Websites like Healthychildren.org/recipes, Chopchopmag.org, and Raddishkids.org offer a variety of kid-friendly vegetarian recipes.
By understanding and planning for these nutritional needs, you can ensure that a vegetarian diet supports your child's growth and health.
For more strategies for supporting your family's health, follow Namio on social media @namiohealth.
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