For adults, vegetarianism can be a healthy dietary choice. With proper planning, most adults can get the same or better nutrients from a vegetarian diet that they get from an omnivorous diet. Vegetarian diets for children, though, might not seem as easy — their growing bodies require proper nutrition to reach their full potential.
Vegetarianism can be safe for kids as long as their parents oversee a nutrient-rich whole-foods diet. Here’s what you need to know before embarking on such a program with your child or children.
For every child or family, the choice to go vegetarian will be different. For some, their religious beliefs stop them from eating meat — and this dietary choice applies to the entire family. Some parents might choose to follow vegetarian diets for health reasons, preparing the same meat-free meals for their kids.
Some children might decide to go vegetarian on their own. Some care deeply for animals, while others have learned about the adverse effects ranching has on the Earth. Of course, they might also opt for vegetarianism for health reasons.
A whole-foods omnivorous diet should give kids all the nutrients they need. The same can be said regarding vegetarian diets for children. Parents will have to keep in mind the following nutrients:
A vegetarian diet can help adults improve their health — without high-calorie and high-fat proteins, they can slim down easily. For kids, though, it’s vital to make sure they’re getting the proper balance of proteins, fats, carbohydrates and overall calories to keep them energized and nourished throughout the day.
The amount of protein, fats, and carbohydrates your child needs depends on his or her gender and age. It’s wise to work with your child’s pediatrician as they grow to determine the best amounts at each age.
Children of all ages can be vegetarian. Infants, for instance, can drink breastmilk and get all the nutrition they need, except for iron and vitamin D. If their mother doesn’t get B12 in her diet, though, she should take supplements to ensure both she and baby get enough of this vital vitamin.
Toddlers will always be picky about what they eat, so be willing to make a few compromises along the way. This is especially true for parents who want their children to be vegan — they might have to take a break during this stage so they don’t suffer from any nutritional deficiencies, which are already common in this age range.
As kids get older, it becomes easier to balance their plates and, therefore, their diets. Always consult with a medical professional to make sure this lifestyle’s a safe one for your family. A doctor can also tell you if your child is deficient in any vitamin or mineral, and how they can get it from a plant-based source or supplement.
With a medical professional’s green light, you should feel more than confident to allow your child to follow a vegetarian diet. With the above information, it should be easier for you to oversee this healthy eating plan for them, too.