Vegetarian diets can be healthy, even for growing children. A balanced vegetarian diet can provide many health benefits and protect against certain diseases. In fact, the whole family may benefit from including vegetarian meals in their diet.
What to do if your child wants to be a vegetarian
Ask your child why they want to be a vegetarian. There may be one or more reasons. Common reasons include moral, environmental and health considerations.
The answer may help you and your child decide if vegetarianism is right for your family.
Different types of vegetarianism
The reasons your child might decide to become a vegetarian may also affect the type of vegetarian diet they follow.
Vegan diet
A vegan diet excludes all animal products. This typically means excluding meat, poultry, fish, milk, eggs and any animal by-products.
Ovo- and lacto-vegetarian diets
Ovo- and lacto-vegetarian diets exclude meat, poultry and fish but include eggs (ovo) and/or milk (lacto).
Pesco-vegetarian diet (i.e., pescatarian)
A pesco-vegetarian diet excludes meats and poultry but includes fish and/or shellfish.
Other vegetarian diets
Some individuals may choose to avoid meat only when it is convenient to reduce their overall consumption. This may be a good idea if your child’s main concern with eating meat is environmental.
Keeping a nutrient balance
Understanding the type of vegetarian diet that your child follows will help you ensure they receive a healthy balance of nutrients and enough calories for their growing bodies. For example, a vegan diet for a child will require greater attention to ensure that your child meets their nutritional needs. It is recommended to discuss with a health professional, such as a registered dietitian or other health-care provider, before starting a vegan diet for your child. Depending on your child’s age and ability, try to involve them in these conversations to help them understand the nutritional needs that go along with a vegetarian pattern of eating.
It is important to focus on the following nutrients: protein, calcium and vitamin D, vitamin B12, iron, zinc and fats.
Protein
While people typically get much of their protein from animal sources, there are lots of vegetarian sources of protein, such as lentils, beans, peas, tofu, peanut butter and other nut butters.
Proteins are made of building blocks called amino acids. Eight of these are considered essential to human health. This is because these eight cannot be made by the human body. All eight essential amino acids cannot be consumed from one single vegetarian source. Instead, your child will need to eat a wide variety of foods to receive the essential amino acids their body needs. A variety of foods, such as split pea soup and whole grain crackers, beans added to vegetable soup with whole-grain bread or a vegetable-tofu stir fry, will provide many of the essential amino acids.
Calcium
Dairy products are often a person's main source of calcium. However, there are many other foods that provide calcium. Fortified orange juice, fortified soy beverage, sesame paste (tahini), calcium-set tofu, figs, white beans and dark green leafy vegetables, such as broccoli, kale and okra, are just a few.
Vitamin D
Whether a person is a vegetarian or not, they should be supplementing their diet with vitamin D. Your health-care provider can help you decide if a supplement is right for you. Vitamin D helps the body absorb calcium, helps maintain strong bones and regulates many body functions. Vitamin D is not found naturally in many vegetarian foods. Mushrooms contain a small amount of vitamin D. You can also find vitamin D in fortified soy beverages, fortified margarine and fortified orange juice.
Vitamin B12
Most sources of vitamin B12 are animal products such as meat, eggs and dairy. Vegetarians will need to get vitamin B12 from a supplement. Your health-care provider can help you decide if a supplement is right for your child.
Iron
Although iron can be found in both animal and plant products, the iron found in plants is not as well absorbed by the body. One way to improve the absorption of iron from plant foods is to eat them along with a food source of vitamin C. For example, eat dark green leafy vegetables (for the iron) combined with beans (for the vitamin C). Iron can also be found in lentils, dried fruit, nuts, fortified cereals and breads, and enriched pasta.
Be mindful of calorie and fat intake
Vegetarian foods are sometimes lower in calories and fat than animal foods. Children need a consistent intake of dietary fats and adequate calories for whole body growth and brain development. Vegetarians may need to eat larger portions to get the same number of calories compared to omnivores (those who eat both meat and vegetables). If you are concerned that your child is not getting enough calories, try adding dietary fat in the form of healthy oils, avocados or nuts.
