Vegetarian Nutrition

Vegetarian diets have become more prevalent and popular, and many parents may wonder if kids can safely follow a vegetarian diet and still get all the nutrients necessary for growing up healthy and strong. Most dietary and medical experts agree that a properly structured vegetarian diet is healthy. To ensure adequate nutrient intake, special care must be taken when feeding children a vegetarian diet, especially if the diet does not include dairy and egg products. Before your child or your family switches to a vegetarian diet, it's important to note that all vegetarian diets are not alike. Some of the major vegetarian categories include:

• Ovo vegetarian - eats eggs; no meat
• Lacto-ovo vegetarian - eats dairy and egg products; no meat
• Lacto vegetarian - eats dairy products; no eggs or meat
• Vegan - eats only food from plant sources
• Pesco vegetarians - eats fish but no other meat
• Pollo vegetarians - eats poultry but no other meat

There are many reasons why children or families may follow a vegetarian diet. Younger vegetarians are usually part of a family that eats vegetarian meals for health or religious reasons (for example, many Seventh Day Adventists follow a vegetarian diet). In non-vegetarian families, older children may decide to become vegetarians because of concern for animals, the environment or their own health. Parents should not be alarmed if their children choose vegetarianism. The best way to handle a child's vegetarianism is to discuss what it means to the child and how they want to implement it. Make sure the kids make good food choices. If they are going to just eat Cheese Nips, Pop Tarts, and soda, then you have a problem. If parents offer their children a vegetarian diet, they should follow the same diet and make it a family affair. Don’t eat meat, but expect your child to follow a vegetarian diet.

A Healthy Lifestyle

A vegetarian diet can be a healthy choice for all children, including infants and athletes, as long as it's properly planned and adequate nutrients are eaten. With a little exploration, you may find more vegetarian options than you realized. Be aware of potential nutrient deficiencies in the diet and figure out how you'll account for them. Providing a vegetarian diet for kids requires planning. A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Some vegetarians also choose to eat dairy products and/or eggs.

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Nutrients

Teenage vegetarians have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The nutrients you will probably be asked about the most are protein, calcium, iron, and vitamin B12. Another nutrient of importance is fiber.

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• Protein: Vegetarian teens eating varied diets rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth. Cow's milk and low fat cheese are protein sources; however, beans, breads, cereals, nuts, peanut butter, tofu, and soy milk are especially good sources of protein.

• Calcium: Especially during adolescence, calcium is used to build bones. Bone density is determined in adolescence and young adulthood; so it is important to include three or more good sources of calcium every day. Cow's milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, and calcium-fortified soy milk and orange juice.

• Iron: Iron requirements of teenagers are relatively high. By eating a varied diet, a vegetarian can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. Iron deficiency can lead to fatigue, irritability, headaches, lack of energy, and tingling in the hands and feet. Significant iron deficiency can lead to iron-deficiency anemia. If your child has any of these symptoms, talk to your child's doctor; he or she may prescribe iron supplements. Never give your child iron supplements without consulting your child's doctor, because an iron overdose can cause serious problems. Avoid iron deficiency by encouraging your child or teen to eat an iron-rich diet that includes beef, chicken, tuna, and shrimp. The following foods are a few examples of iron-rich foods:

  • fish and shellfish
  • red meats
  • organ meats (such as liver)
  • fortified cereals
  • whole-grains
  • dried beans and peas
  • dried fruits
  • leafy green vegetables
  • blackstrap molasses

To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices (for example, orange juice), tomatoes, and broccoli are all good sources of vitamin C. See related article.

You also want to be aware of vitamin B12 . Vitamin B12 is a vitamin which only vegans (vegetarians eating no dairy, eggs, meat, fish, and birds) need to add to their diet.

• Fiber Facts: Fiber is an important nutritional component for your child's health. Dietary fiber may play a role in reducing the chances of heart disease and cancer later in life, and fiber helps promote bowel regularity. You can boost fiber intake by serving fresh salad with meals, adding oat or wheat bran to any baked goods you make, and offering legumes such as chickpeas, lentils, and kidney beans at least once a week. If you are increasing fiber intake, you should do so gradually because excessive fiber can cause bloating and gas. Don't forget to have your child drink plenty of water each day, since liquid intake can help reduce the chance of fiber-related intestinal distress. Be aware that excessive fiber intake can interfere with the body's absorption of crucial vitamins and minerals. For more information about fiber, click here.

Healthy Steps to Your Ideal Weight

Many teenagers are concerned about losing weight. To lose weight, look at what you eat. If you are eating a lot of sweet or fatty foods, replace them with fruits, vegetables, grains, and legumes. If your diet already seems healthy, try to get more exercise -- walking, running or swimming daily, for example. It is hard to get all of the nutritious foods you need if you only eat one meal a day. If you feel that you cannot control your eating behavior or if you are losing a great deal of weight, you should discuss this with your health care provider.

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School Lunches

Many schools are becoming more conscious of offering vegetarian fare. Schools must publish lists of upcoming lunch menus; scan them to see if your child will have a vegetarian choice. If not, simply pack your child's lunch. That old standby - a peanut butter and jelly sandwich - is a great fast vegetarian lunch. If your teenager eats a vegetarian diet, have [him] her make [his] her own lunch to take to school.

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