Kids and vegetarianism

The vegetarian nutrition system based on the exclusion of meat and its products from the ration. People can be vegetarians or vegans for ethical, environmental, medical or cultural reasons. If parents are vegetarians, they are more likely to encourage their children to follow a vegetarian diet.

For majority of healthy children, a vegetarian diet is a nutritious alternative to a meat ration. However, children on all vegetarian diets, especially vegan diets, should be given special attention. Strict vegan diets are generally not recommended for small children.

Types of Vegetarians

There are various types of vegetarians defined by excluded types of foods. Vegetarians can be divided into following groups:

Ovo-lacto vegetarians – exclude red meat, offal, fish and poultry. They get protein from dairy products, eggs, beans and nuts.

Lacto-vegetarians – exclude red meat, offal, fish, poultry and eggs. They get protein from dairy products, legumes and nuts.

Vegans – exclude red meat, offal, poultry, fish, eggs and dairy products. They get protein from beans, nuts, and soy products like tofu.

The type of vegetarian diet most often associated with significant nutritional children problems is the vegan diet.

Vegetarianism and breast milk

If your body perceives vegetarianism well, then breast milk will be enough until the child is six months old. However, for safety reasons make sure that you eat enough foods containing important vitamins and minerals:

• Protein foods such as nuts, eggs, dried beans, and lentils, tofu.
• Dairy products such as cow milk, cheese and yogurt, or calcium-fortified soy products.
• Cereals, including enriched or whole grain cereals and grains.
• A variety of fruits and vegetables, including green leafy vegetables.
• Polyunsaturated or monounsaturated oils.

An acute lack of vitamin В12 in breast milk can damage your baby’s brain. It can also cause anemia in mother’s organism. Lack ofvitamin B12 can occur if you exclude all foods of animal origin from the diet for many years. Vitamin В12 contains mainly in animal products, milk and eggs.

If you are vegan and breastfeeding, you may need vitamin or mineral supplements. To pick the right ones – consult your doctor or nutritionist.

Children’s ration

Чтобы ваш ребенок получал достаточно питательных веществ, необходимых для растущего организма, его вегетарианская диета должна включать:

For your child to get enough nutrients necessary for a growing organism, they vegetarian diet should include:

• Protein counterparts such as nuts, eggs, beans, and tofu.
• Iron to prevent anemia.
• Vitamin B12.
• Vitamin D and calcium for prevention of bone disease.
• Suitable fats from non-meat sources.
• Food in the right form and combination so that nutrients can be digested and absorbed.

Breast milk or infant formula will remain an important food for children up to 12 months old.

Recommended Protein Sources

Meat is an easily digestible, concentrated source of protein, but there are other foods, that will saturate your body with protein. These include dairy products, eggs, grains, beans, and various soy products (such as tofu, tempeh, and seitan). For proper growth and development with a vegan or vegetarian style of nutrition, the child must receive the right amount of protein.

Small portions of protein should be included in every main meal. Good sources are beans, such as:

• Baked Beans
• Lentils
• Chickpea and hummus
• Red beans
• Cannelloni beans
• Borlotto Beans
• Beans

Energy sources

Small children have high-energy needs and a small stomach. You should include a mixture of refined, unrefined (whole grains) cereals, and a variety of energy products in your child’s diet. They are contained in the following products:

Cereals – all types of cereal products are suitable for a vegetarian diet, including rice, whole grains and cereals for children as well as refined products such as pasta, flour, white rice and white bread.

Dairy Products – fat dairy products are the most common choice. An alternative is soymilk with added calcium. Some soy foods contain vitamin B12, which is essential for healthy development.

Fruits and vegetables – include a variety of fruits and vegetables in your daily diet. On average, you need to consume two small servings of fruits and three small servings of vegetables.

Oils – include soybean and rapeseed oil, because they contain linolenic acid, which is important for the functioning of the brain and nerve tissue. Oils also provide energy.

Keep track of the amount of fiber in your child’s diet. Too much fiber can lead to poor absorption of important nutrients, including zinc and calcium.

Vegetarianism and children

For a family considering switching to a vegetarian diet, or for those who want to raise a child on a vegetarian diet, it is important:

• Understand which foods you need to replace in ration, as sources of energy, protein, and vitamins may need to be replenished.
• Child ration should be as diverse as possible.
• Use whole grain and refined cereal products.
• Combine low-energy vegetarian foods, such as vegetables, with high-fat foods, such as fritters.
• Increase the energy value of your food with nut oil, avocado, fat dairy products, fat spreads and oils.

Regular nutrition

Combine foods that contain vitamin C with foods high in iron. For example, offer an orange with baked beans on toast. Vitamin C enhances the absorption of iron.

If you plan to teach your child vegetarianism, it is recommended that you consult with a doctor for advice on a balanced diet and supplements.

Important to remember

Perception of vegetarianism by child organism depends on its health.

Vegetarian diets are deficient in vitamins and proteins. Take care of satisfying nutritional needs.

Small children and infants must not follow a strict vegetarian diet.