Is it Healthy For a Child to Be a Vegetarian?
If your child has chosen to become a vegetarian, it’s important to know that they may have to make some changes to their diet. This is not a bad thing as long as they are following the recommended eating plan and are getting enough nutrients to meet their needs.
It’s important for children to get a balanced diet that includes fruit and vegetables, whole grains, legumes (beans, lentils, peanuts), seeds, nuts and healthy oils like canola oil, olive oil or soybean oil. These foods provide protein, essential fatty acids, zinc and B-group vitamins.
They should also eat a range of foods that contain calcium and vitamin D as these are crucial for bone development. Vegetarian children can get their calcium from fortified milk, fortified cereals, dark and green leafy vegetables such as kale and spinach, beans, soy products, nuts and seeds.
Vegetarian children can get iron from fortified breakfast cereals, dark and leafy vegetables, fortified soy products and pulses such as chickpeas. It’s especially important for adolescent girls who often have heavy periods to ensure they are getting enough iron because this can increase the risk of developing anaemia.
Vegan children, a growing group who don’t eat any meat or fish, are at an even greater risk for deficiency in several important nutrients such as vitamin B-12, calcium, zinc and riboflavin. These deficiencies can result in slower growth, poor cognitive function and reduced bone mineral density in young people.
It’s especially important for children to eat a balanced diet that includes fruit and vegetables, a variety of whole grains and legumes and a good source of omega-3 fatty acids. They should also eat a wide range of other foods that provide vitamins, minerals and fiber to support their health.
They should eat a range of foods that contain vitamin C as this helps their bodies absorb iron. Vitamin C-rich foods include citrus fruits, strawberries and capsicum.
As children become older, they need to eat more protein, calcium and iron as these are vital for their growth and bone development. They should eat a variety of legumes (beans, lentils, peas and peanuts), soy products, eggs and cheese to get the protein, calcium and iron they need to be strong and healthy.
Vegetarian children can get their calcium from a variety of foods, including fortified milk, fortified cereals, tofu and green leafy vegetables such as kale. It’s also important for children to eat a wide range of other foods which contain vitamin C as this helps their bodies absorb calcium.
Despite the risks, it’s possible for children to lead healthy vegetarian lives and have happy and healthy childhoods. Nevertheless, it’s best to check in with a registered dietitian or pediatrician for advice on whether it’s appropriate to have your child become a vegetarian.
They can start off their vegetarian journey in a positive way by following the recommendations of the USDA Food Pyramid and choosing healthy, wholesome foods that are high in nutrient value. They can then gradually move towards a completely plant-based diet.
