In some parts of the world, culture enforces a vegetarian diet on families. For others, it is an informed choice. Often, a vegetarian diet attracts criticism for not being able to provide the right balance of nutrients for growing children.
Identifying the Sources of Nutrients in a Vegetarian Diet
Meat may be renowned to contain protein and iron. However, eating the right amount and variety of vegetarian food can equally deliver the required quantity of these essential nutrients. It is important to keep in mind that just because some plant-based foods do not contain adequate amounts of nutrients by themselves, the vegetarian diet should not be abandoned altogether. When weighing the pros and cons of a meatless diet, keep in mind that foods can be combined.
There is a plethora of plant based foods in the world which offer sufficient sources of nutrition. Because of the internet, information has become ubiquitous. It is now easier than ever to conduct research, find recipes and even order ingredients not normally found in supermarket shelves.
Important Nutrients in a Vegetarian Diet for Children
According to the article "Vegetarian Nutrition for Children," on the Vegetarian Society website, the following nutrients are essential for growing children on a vegetarian diet:
- Protein
- Calcium
- Iron
- Vitamin B12
- Vitamin D
- Fibre
Understanding how Nutrients are Absorbed From Vegetarian Foods
It is also important to remember that absorption of nutrients may depend on quality, preparation and combination of food served. For example, a source of food rich in vitamin C aids in the absorption of minerals such as Iron.
According to the article “Vegetarian Diets and Children” on the Better Health Channel website, it is equally important to remember that some foods rich in fibre slow down the absorption of minerals such as Iron, Zinc and Calcium. Therefore, by combining the right foods together, it is possible to source the required amounts of nutrients from plant based foods.
Stretching the Vegetarian Diet Further
Certain animal products and seafood are publicized for having Omega 3 and Omega 6. However, they are not the only sources of these important fats. Plant-based sources of essential fatty acids like Omega 3 include chia seeds and flaxseeds. Readily available fruits like avocados are an excellent source of Omega 6.
Given that most products available today are fortified with vitamins and minerals, it is now easier than ever to ensure children receive their recommended daily intake of essential nutrients. Just replacing full cream milk with one that has added Vitamin C & D, or swapping plain white bread for loaves with flaxseed and quinoa can be enough.
Ideas on How to Implement a Vegetarian Diet for Children
Children are known to be notoriously fussy when it comes to eating vegetables and it may seem like an impossible challenge at first to convert them into vegetarians or retain their vegetarian habits. However, children of school age can be educated and informed about the family’s choice of vegetarianism.
Children can be tactfully educated about the moral and ethical implications of eating meat. Pointing out role models who appeal to children, like Lisa Simpson, the 8 year old school kid from the Simpsons will also help. Cultivating a love for fresh vegetables and fruits by visiting farms and vegetable patches and taking part in vegetarian cooking classes can instil an admiration for the vegetarian diet. Refer to Vegetarian Diets for Children for more suggestions on meatless foods providing a rich source of nutrition for children.
Sources:
Vegetarian Nutrition for Children (part 2), Vegsoc.org, The Vegetarian Society, accessed July 31, 2010.
Vegetarian Diets and Children, BetterHealth .vic.gov.au, Better Health Channel, State Government of Victoria, accessed July 31, 2010.
Lakshmi Singh - Lakshmi Singh is a qualified engineer living in Australia with her husband and son. She enjoys reading and is a budding freelance ...
Join the Conversation