You might feel concerned if your child decides to follow a vegetarian diet. Will they get the nutrients they need for healthy growth and development?
In fact, it’s possible for children to be perfectly healthy without meat. Millions of people around the world are fit and strong on a vegetarian diet. In many cases, vegetarian children can actually eat a healthier diet than those who eat meat because parents often put a great deal of thought and care into their diet.
Children need a wide range of nutrients and plenty of energy-dense foods. As your child approaches puberty, a time of rapid growth and development, this will become increasingly important.
It’s vital though to be aware that there could be deficiencies in some key areas when your child doesn‘t eat meat, so you will need to plan carefully. It’s important not to just replace the meat on their pate with low calorie vegetables.
A true vegetarian doesn’t eat meat, poultry, fish or any foods that contain by-products that come from the slaughter of animals. In practice, some ‘vegetarians’ do eat fish. A person following a vegetarian diet will also eat foods that are produced by animals, but that have not involved the animal’s death – for instance eggs, milk, butter, yogurt and honey.
Your child might decide independently for ethical reasons, or because friends are doing the same, that they would prefer not to eat meat.
Alternatively you might be vegetarian yourself and may wish to adopt the same principles when it comes to feeding your child. If you are already a vegetarian household, you will be confident about planning a nutritious menu for your child. But it is important to be aware that young children have different nutritional needs to adults.
Protein, iron and vitamin B12 are three key elements found in meat. Omega 3 fatty acids are important nutrients found mainly in fish. Your child will need good, alternative sources of these nutrients in order to stay fit and healthy.
Protein: Important for growth. Meat is a key source, but there are many others. Milk, cheese, eggs, yogurt, beans, nuts, seeds and fish (if your child will eat it) all contain protein.
Iron: especially important to prevent anaemia. Red meat is the best source in a form that’s readily absorbed by the body. Other foods also contain iron but not in such a readily absorbable form. These include some vegetables, especially those with dark green leaves such as broccoli and sprouts, fortified breakfast cereals, beans and pulses (including baked beans), bread, dried apricots, dried fruits and egg yolks. Vitamin C aids iron absorption – it helps if your child has tomatoes, citrus fruit, berries, kiwi or a glass of orange juice with meals.
Vitamin B12: Also important for healthy blood. Found mostly in animal foods but vegetarian children can usually obtain enough from dairy products and eggs.
Fish oils: Many benefits including fighting infection, and promoting a healthy heart. Vegetarian sources of omega 3 fatty acids are: green leafy vegetables, nuts (especially walnuts) and seeds. Try switching to cooking with rapeseed or linseed oil.
Your child will need nutrients from the following food groups:
Bread, breakfast cereals, potatoes and pasta: This group of foods provides mainly carbohydrates, which gives your child energy. Aim for five portions a day.
Milk and dairy products: An important source of calcium, protein and vitamins. Aim for three portions a day.
Protein: Aim for two to three portions a day. Alternatives to meat include pulses, nuts, seeds, eggs, soya and Quorn.
Fruit and vegetables which supply essential vitamins, minerals and fibre. Aim for five portions every day. This doesn’t always have to be fresh fruit and veg – your child might also enjoy dried or canned fruit, or frozen vegetables.
Planning menus is important. Some family recipes can be easily adapted for a vegetarian – for instance you could substitute vegetarian sausages for the meat variety in a sausage casserole, or you could replace minced meat with soya mince or Quorn mince in spaghetti bolognaise. Chickpeas, lentils or beans make delicious curry and chilli. Try a nut roast or cutlets. It might be a good idea to invest in a vegetarian cookbook which will have lots of recipe ideas.
Your child will need some concentrated energy foods – good sources are cheese, avocado or smooth nut butter. High carbohydrate foods such as bread, pasta, rice and potatoes are also good energy sources.
Depending on your child‘s age, get them involved in planning meals. Go shopping together and encourage your child to do some of the cooking themselves.
Have a few staple ingredients in the house – a simple snack like beans or cheese on toast are good standbys for a quick lunch.
If your child has a school lunch, find out what meat-free options are on offer and discuss with your child what they might choose each day.
If your child is pre-school age, they will need a lot of energy (calories) in proportion to their size. A diet that’s too high in fibre, or too low in fat, won’t provide enough energy. All children under the age of two should have full fat milk and whole milk yogurt. You could switch to semi-skimmed after your child’s second birthday.
As long as your child is eating a balanced diet, they’ll be getting the vitamins and minerals they need for healthy growth and development. If your child is eating a limited variety of foods, ask your GP or health visitor if supplements are necessary.
The Vegetarian Society provides useful advice for parents of vegetarian children.
Last reviewed by Great Ormond Street Hospital: 11 November 2008
This information has been written by Great Ormond Street Hospital specialists and has also appeared in a different format on the website of The Times newspaper.
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