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Raising a Vegetarian Child
Author: Kathy Murdock
Chicken nuggets might be as popular as electronic games for many kids, but problems such as diabetes, high blood pressure, and obesity have caused some parents to turn to an alternative diet, sans meat. In 2009, the Center for Disease Control (CDC) found that one in two hundred children follow a vegetarian diet.
While some people balk at excluding meat from a child's meal, the American Dietetic Association (ADA) says vegetarian eating can be healthy for children as long as certain measures are followed. In fact, the ADA writes, "vegetarians appear to have lower blood pressure and type 2 diabetes than non-vegetarians, as well has a lower body mass index."
The term vegetarian is often used loosely as a blanket term to describe those who don't eat meat, but vegetarian diets differ. A vegetarian doesn't eat meat or seafood; a lacto-vegetarian omits meat and eggs; and a vegan diet excludes all meat, eggs, dairy products, and animal products from the menu. For the purpose of this article, we'll discuss a vegetarian diet for those who continue to eat egg and dairy products.
The key to raising a healthy vegetarian child, according to many nutritionists and the ADA, rests in ensuring the child receives all nutritional needs for proper growth. Meat eaters typically get enough iron, protein, and certain minerals and vitamins in a normal diet that can be lacking in vegetarians, particularly those who have not planned out their diets to include these items.
For infants, breast milk and formulas offer adequate iron for four to six months and enough protein until about eight months of age. After this, foods fortified with iron, such as certain cereals, and foods containing proteins, like beans and yogurt, should be staples in a vegetarian child's diet.
As children age, parents must pay close attention to the foods their children consume to ensure they are getting enough of what they need for proper growth and nutrition. This can be tricky, but Suzanne Thomas, a vegetarian mother of an eight-year-old, vegetarian son, used this trick when her son was young: "I would number his food in order of importance. 1 for protein, 2 for veggies/fruits, 3 for carbs." This way, her son knew what needed to be eaten first, and Thomas knew he was getting adequate nutrients in his diet.
What else should parents of vegetarian children consider?
- Protein power. Protein is a necessary food source for all, and most vegetarians will get enough protein in their diets by eating well rounded meals. Before eight months of age, children get enough protein through breast milk and/or formula; after this, alternative sources of protein should be used, including eggs, nuts, yogurt, and cheese. Remember to check for allergies prior to including certain foods in your young child's diet, because some foods, like peanut butter and nuts, can cause severe allergic reactions.
- Friendly fat. Healthy fats are necessary for a child's growth, as they aid in a child's mental and physical development. Foods such as avocados, nuts, and olive oil provide healthy fat to children; in fact, many moms use smashed avocado as one of the first foods introduced in an infant's diet because of its healthy fat content. The chief plant sources for saturated fat, according to Susan Schenck, LAc and author of The Live Food Factor and Beyond Broccoli, include plant sources such as palm nuts, coconuts, and cacao butter; these should be staples in a vegan's diet, while vegetarians can get healthy fats from products like eggs and dairy.
- Iron it Up. Vegetarians need to ensure proper iron intake, because iron obtained from foods like nuts and veggies are not always as easily absorbed in the body as those obtained by meat products. A lack of iron can lead to anemia, which can result in poor development or illness. Foods such as beans, leafy greens like spinach, and peanut butter are high in iron. One great way to improve absorption of iron is by combining an iron-rich product with one filled with Vitamin C, such as orange juice. But toss out any supplements when it comes to children, because high doses of iron can lead to toxicity.
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