What is a
vegetarian?
Vegetarians choose not to eat meat. This
includes all animal meat, poultry, and fish. Many
vegetarians also avoid other animal products such as
gelatin, rennet (used in making cheese), and animal fats.
Vegetarians who eat eggs and dairy products
are known as ovo-lacto vegetarians. People who do not eat
any animal product (including honey) are called vegans.
Semi- or partial-vegetarians sometimes eat
poultry or fish, but not beef or pork.
What are the
pros and cons?
A well-planned vegetarian diet is very
healthy. By not eating meat, your child eats less
cholesterol and saturated fat. This may reduce the risk of
heart disease, gallstones, stroke, and certain types of
cancer. Teens do not need to worry about growth problems.
They will reach a normal adult weight and height without
meat.
Younger children sometimes "fill up" too
quickly on the higher fiber vegetarian foods and have
trouble getting enough calories for proper growth. A healthy
vegetarian diet has to be carefully planned to make sure
your child gets all the proper nutrients.
Will my child
get all the proper nutrients?
If the meals are well-planned, a vegetarian
diet is safe. If the diet is too restricted, or too high in
sweets, sodas and snack foods, it may be unhealthy. Some
nutrients may be missing. For example, if a child will only
drink soda and eat potato chips, nutrients such as iron and
calcium will be lacking. These nutrients could still be
lacking even if they were eating some grains, fruits, and
vegetables.
There are many foods available, such as
soymilk, meat substitutes (such as veggie burgers and dogs),
and frozen entrees. However, you still need to make a
special effort to make sure your child gets enough calcium,
iron, zinc, vitamin D, vitamin B-2, vitamin B-12 and healthy
fats.
Younger children often have smaller
appetites. High fiber plant foods typically have fewer
calories and are more filling. Your child may get full
before getting enough calories. Serve frequent meals and
snacks and use some higher calorie refined foods (such as
fortified cereals, breads, and noodles). Choosing foods with
higher fat content (healthy unsaturated fats) can help your
child with energy and nutrient needs.
- Calcium:
Milk and dairy products are a great source of calcium.
If your child is on a vegan diet and does not eat these
products, however, it is harder to get calcium. Good
non-dairy sources of calcium include: calcium fortified
breakfast cereals, orange juice and soy beverages; tofu
prepared with calcium (nigan); pink salmon with bones,
bok choy, collard greens; blackstrap molasses; and
legumes (peas, beans, lentils). Keep in mind that the
calcium found in plant foods and even some fortified
foods is not easily absorbed. It is best absorbed if
your child eats calcium fortified foods in 2 or more
separate small meals or snacks.
- Iron:
Typical vegetarian diets usually provide enough iron.
The problem with iron is that it is not easy for the
body to absorb. Iron in meat, poultry, and fish is
absorbed much better than iron from plants. Eating foods
containing Vitamin C (citrus fruits and tomatoes) along
with foods that contain iron helps the body to absorb
the iron better. Good non-meat iron sources include:
fortified cereals; soybeans, legumes (peas, beans,
lentils); potato baked with skin; spinach; blackstrap
molasses; prunes, raisins and apricots. Breast-fed
babies who are not yet getting solid food should have
supplements of iron after the age of 4 to 6 months.
- Zinc:
Vegetarians may need as much as 50% more zinc than
non-vegetarians. Zinc is not as easily absorbed from
plant foods as it is from animal products. It is very
important for vegetarians to include good sources of
zinc in their diet. Plant foods that contain zinc
include: fortified whole grains and cereals, legumes
(peas, beans, lentils, peanuts), nuts and seeds, and soy
foods such as soybeans, milk, tofu, tempeh, and
fortified veggie meats.
- Vitamin B-6:
Also known as pyridoxine, vitamin B-6 is found in
legumes (peas, beans, lentils), potatoes baked with
skin, banana, and fortified breads and cereals.
- Riboflavin
B-2: Vegans often have lower amounts of B-2.
Good non-animal sources of this vitamin include:
fortified cereals and soymilk, almonds, asparagus,
bananas, legumes, sweet potatoes, tofu, wheat germ and
enriched breads.
- Vitamin B-12:
Vegans need extra vitamin B-12. B-12 is found naturally
in dairy products and eggs. Vitamin B-12 is added to
some fortified cereals, fortified soymilk, and some meat
substitutes.
- Vitamin D:
Vegans often have diets that have low amounts of vitamin
D. Vitamin D is made in the skin when exposed to
sunlight. Some vegetarians may need more outdoor
activity or vitamin D supplements. Vitamin D is added to
some fortified cereals and fortified soymilk. If your
baby is only getting breastmilk, you need to give your
baby a vitamin D supplement every day. You can give your
baby multivitamin drops that contain vitamin D.
- Omega-3 fatty
acids: Vegetarians should include good sources
of linolenic acid (omega-3) in their diet. Foods high in
linolenic acid include flaxseed and flaxseed oil, canola
oil, walnuts, soybeans and soybean oil. Omega-3 are
naturally found in fish and eggs.
See also:
Sources of Some Essential Nutrients in a Vegetarian Diet
How do I know
if my child is eating healthfully?
One of the best ways to check if your child
is eating well is to measure your child's weight and height.
If your child is not getting enough calories, his or her
weight will not follow the usual growth patterns for
children. Your health care provider can check your child's
growth on a growth chart.
If your child is not getting enough vitamins
or minerals, he or she may have symptoms such as:
- skin rashes
- a painful, swollen tongue
- tiredness
- irritability
- pale skin
- mental slowness
- trouble breathing.
Check with your provider if you are worried about vitamin or
mineral deficiency.
How can I
help my child eat healthfully?
Infants and toddlers need many calories to
grow at the normal rate. At about 7 to 8 months of age,
babies are ready to start eating protein-rich foods. Instead
of pureed meats, vegetarian babies should be given protein
alternatives such as pureed legumes (peas, beans, lentils),
cottage cheese, soft tofu, and yogurt. Also, make sure your
toddler eats high-calorie foods such as nut butters and nuts
(chopped in small pieces to prevent choking), veggie dips
made with olive or canola oil, olives (chopped), dried
fruits, and avocados so he will get enough calories. Most
health care providers warn not to feed your child peanuts
and tree nuts until age 2. If you have family history of
allergies, some advise waiting until 3 years of age. Make
sure your child eats a wide variety of foods.
Where can I
get more information?
Additional information on vegetarian diets
can be found at your local library. Some helpful Web sites
include:
http://www.VRG.org
http://www.pcrm.org/health/Info_on_Veg_Diets/index.html
(available in Spanish)
http://www.eatright.org (search "vegetarian")
When should I
call my child's health care provider?
Call during office hours if:
- You are not sure if your child's diet
is adequate.
- You would like more information about
nutrition and being vegetarian.
- You have other questions or concerns.
