While most children prefer meat to greens, there are some who actually dislike the taste of meat. Parents of such vegetarian children are often worried that the children are not getting the essential nutrients needed for optimal growth and development.
However, with a bit of planning, feeding kids who are non-meat eaters shouldn’t be a big problem. Here are some tips on vegetarian diets for children.
Offer Protein Alternatives
Animal products are rich in protein. However, since meat and poultry are not favored here, parents should offer protein alternatives such as beans, legumes, eggs and dairy foods for children. Soy is a non-animal product rich in protein. Do include tofu and soy milk drinks in the diet of vegetarian kids.
Eat Iron-rich Foods
In addition to meat, chicken and fish, there are other foods that are packed with iron too. These include lentils, baked beans, broccoli, spinach and iron-fortified cereals, breads and pasta. To enhance the absorption of iron from these foods, combine them with foods which have high amounts of vitamin C such as fruits and fruit juices. A vitamin supplement containing iron is useful as well.
Consume Energy Foods
Children need enough calories for optimal growth. Try to let vegetarian kids have a variety of complex carbohydrates such as wholegrain breads and cereals, lentils, nuts, fruits and vegetables as these are energy foods necessary to help them gain weight and develop normally. Parents can also increase the energy value of food through the use of avocado, dairy products, spreads and oils.
Include Calcium-rich Foods
Calcium is essential for the growth of strong bones and teeth, hence the importance of including calcium-rich foods in the children’s diet. Many vegetarian kids still eat dairy products. So getting them to drink milk and eat cheese and yoghurt isn’t an issue. However, if they balk at the thought of consuming dairy products, get them to eat leafy green vegetables, broccoli, sweet potatoes, and navy beans. Soy milk and orange juice fortified with calcium are good calcium sources as well.
Find Vitamin B12 from Non-meat Sources
Vitamin B12, so vital in the growth and development in children, the formation of red blood cells and the maintenance of the nervous system, can only be absorbed from animal products. This means a non-meat eater will need to get his vitamin B12 supply from food supplements or foods fortified with vitamin B12.
Be Creative with Vegetarian Diets
A vegetarian diet is far from being boring. Have regular vegetarian meals for the entire family. Get the kids to help plan and prepare vegetarian dishes. Invest in some vegetarian cook books so that everyone in the family can enjoy delicious vegetarian foods every now and then. Also, check out fun websites such as Young Veggies for young vegetarians so that the kids feel that they are part of a community.
Children can follow a vegetarian diet and still get all the essential nutrients for optimal growth. Parents of vegetarian kids should offer the children protein alternatives, iron-rich and calcium-rich foods. The children should also consume more energy foods in the form of complex carbohydrates and get vitamin B12 from food supplements instead of animal products. Additionally, the whole family should be creative and have fun with vegetarian diets regularly.
Found this article useful? Read also Healthy Food Choices Improve Kids’ Behavior, Dealing with Little Fussy Eaters and Help Children Try New Food.
References:
KidsHealth Website – Vegetarianism
Inglis, Dr. Victoria. “Vegetarian Options” in Winter Coles Magazine. Sydney: ACP Magazines, June - August 2009.
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