According to the Academy of Nutrition and Dietetics, a vegetarian diet can be healthy and nutritionally adequate at any age – even for kids!
There are many types of vegetarians, including vegans (who eat no animal products – no meat, eggs, milk, or fish), lacto-ovo (who eat dairy and eggs but no meat), pescatarians (who consume no meat, except fish), and the now-popular flexitarians (who eat mostly vegetarian but consume meat every now and then).
Here’s some info on your Top 5 Nutrition Concerns for Your Vegetarian Child:
1. Protein
Protein is not as much of a concern for vegetarians as we often think. Since you find protein in MANY foods other than meat, most people get enough even without consuming any meat products.
If your child is eating eggs, milk, or cheese every day, he is probably getting enough protein. If your child is vegan, make sure to offer a variety of grains, vegetables, beans and legumes, and soy products (including tofu and soy milk).
2. Iron
The best sources of iron are meat (“heme” iron). Many other foods contain iron, but you should eat them with a food high in vitamin C to better absorb the iron. This is particularly important for vegetarian teenaged girls (who lose blood every month).
See our iron post for lots more info on iron.
3. Vitamin B12
You can find Vitamin B12 in all animal products. If your child is eating eggs or dairy products, he is probably getting enough.
If your child is vegan, it’s very important you make sure he’s getting enough vitamin B12. Vitamin B12 deficiency can be serious for children and adolescents, including damaging the nervous system. Sources of vitamin B12 include nutritional yeast (like Bob’s Red Mill – ask your grocery store if you can’t find it), soy milk, cereal, meat substitutes like tofu, or a vitamin supplement. If you suspect your child isn’t getting enough vitamin B12, ask your pediatrician about having his B12 status checked.
4. Calcium and Vitamin D
Vegans are at particular risk for low calcium and vitamin D intake because they don’t consume any dairy products. Make sure your vegan child is getting 3 servings a day of calcium-fortified non-dairy milk (like almond milk or soy milk – read the label to make sure there is calcium added), calcium-fortified orange juice (e.g. Tropicana), soy yogurt or soy cheese (again, check the label), almonds, almond butter, or tofu.
Calcium is best absorbed with vitamin D, so this is why you will often see them both added to foods and vitamin supplements.
5. Supplements
Does your vegetarian child need a multivitamin supplement? Not necessarily. Offering a variety of whole grains, legumes, fruits, veggies, non-dairy milks, nuts, and soy products (and eggs and dairy if applicable) will provide well-rounded nutrition.
If you’re worried that his diet is inadequate, a multivitamin may give both of you peace of mind. Read the label and make sure your supplement contains all of the nutrients listed above. Some multivitamins are low in calcium, so if your child is not eating and drinking the high-calcium foods above, he may need a separate calcium and vitamin D supplement.
A vegetarian diet can be a very healthy choice for your child. You need to make sure to stock your fridge and pantry with the right kinds of foods, and make sure your child has filling meal options available at home and on the go. Check out our “What to feed your vegetarian teen” for meal ideas!
Do you have the same nutritional concerns for your vegetarian child? We’d love to hear how you address them in the comments below!