Keeping track of your child's nutrient intake is important but not all that difficult.
Mon, Jun 10 2013 at 5:43 PM
Photo: altanaka/Shutterstock
Being a vegetarian adult is one thing.
Telling the world that you plan to raise vegetarian children is quite another.
“But what about protein!!??” comes the inevitable, half-accusatory
response from well meaning in-laws and meat-loving acquaintances.
In this day and age, whether for ethical, environmental or health
reasons, adults choosing to forego meat in their diet is not only heard
of, but relatively commonplace. But for some reason, a large portion of
the population seems to believe it is impossible to raise healthy
children without a steady diet of meat and potatoes.
That prejudice holds double when it comes to veganism.
But the truth of the matter is that it’s not only possible for
children to survive on a meat- and even dairy-free diet —with a little
care and attention they can thrive.
As Kimi Harris illustrated in her post about vegetarian public schools,
however, it is crucial to pay extra attention to certain nutrients that
may be lacking in a diet that is short on animal proteins.
The health benefits of being a vegetarian family
Before we get into a low down of “what’s missing” from a vegetarian
diet, it’s important to first note that there are numerous health
benefits to eating mostly plants – especially if the alternative is
eating unhealthy, processed meats from factory farms. Lower blood
pressure and cholesterol, a reduced risk of heart disease, and lower
body mass index (BMI) are often attributed as benefits of a plant-based
and/or vegetarian diet.
In an age where childhood obesity is becoming an epidemic, these
benefits should not be taken lightly. Making the most of a meat- and/or
dairy-free diet just means making sure that the basics of healthy
nutrition are covered, either through food-based dietary replacements
and/or supplements.
Vegetarian nutrition basics
It's important to pay attention to the following nutrients if you are raising a vegetarian or vegan family.
Protein: The perennial concern around protein is
not actually the biggest nutritional issue likely to face vegetarian
families. As explained in Judd Handler’s post on why it can be safe for kids to be vegan,
children’s protein requirements are nowhere near as high as is often
assumed. Babies require about 10 grams per day, toddlers need about 13
grams, young school age kids need about 19-34 grams per day, and teens
need about 34-50 grams.
Proteins can be found in all sorts of non-meat foods including
beans, nuts, tofu, veggie burgers, eggs, soymilk and dairy products. Not
all proteins are created equal, of course, but by combining grains and
legumes or beans you can easily create a complete protein from
plant-based foods.
Iron: Iron can be found in enriched breads and
cereals, dried fruits, dark leafy greens, soymilk, tofu and beans.
Because plant-based sources of iron (non-heme iron) are harder for the
body to absorb, it’s important to make sure children take iron with
vitamin C, which helps aid absorption.
Vitamin B12: While concerns around protein are
usually overblown, there are legitimate reasons to pay attention to
children’s vitamin B12 intake if they are not consuming significant
amounts of animal products. Vegetarians usually get enough from dairy
and eggs, but because there are no plant-based sources of B12, vegans
should include fortified foods like fortified breads, cereals and
soymilk, and fortified nutritional yeast.
Calcium: Calcium is particularly important for
children’s development. However, as with protein, vegetarians who eat
eggs and dairy usually receive enough calcium. Calcium filled foods
include dairy, broccoli, leafy green vegetables, fortified orange juice
and some soy foods fortified with calcium. Vegan children may need a
supplement to ensure they are receiving enough.
Vitamin D: Dietary sources for vitamin D include
fortified orange juice and cereals, cow's milk and egg yolks. Regular
exposure to sunlight is, however, usually all that is needed to ensure
that children need much less vitamin D in their diets. For vegan
families in particular, it is worth paying attention to warning signs of
any vitamin D deficiency (asthma, respiratory diseases, muscle weakness
and depression are sometimes considered a sign of vitamin D
deficiency), and taking supplements accordingly.
Omega-3 fatty acids: Fat is essential for brain
development in children, and their high energy lifestyles (yes, playing
is exhausting!) mean that they burn through fats at a surprising rate.
Unless your kids eat fish, you should make sure they are getting
essential fats from other sources such as flaxseeds, tofu, walnuts or
hemp oil.
Zinc: Zinc deficiency is not a particularly high
risk for families following a Western vegetarian diet, but plant-based
zinc is more difficult to absorb than its animal-based counterpart.
Sprout beans, nuts, grains, and legumes overnight for optimal zinc
absorption, or you can also buy bread products made from sprouted grains
as a viable alternative.
Fiber: There is usually no danger of vegetarian
children missing out on enough fiber. In fact, the opposite is sometimes
true. Because a vegetarian diet can be heavy in both vegetables and
grains, children can sometimes eat too much fiber instead of other
essential foods like fats, which they also need for their energy needs.
(See above.) Make sure that children have nut butters, avocados and
other healthy, fatty foods available to them alongside that multigrain
loaf they keep snacking on.
Vegetarian and vegan meal planning for families
Ultimately, it’s important not to worry about being too scientific when it comes to exact “dosages” of each nutrient.
With the exception of a few key nutrients like B12, which may
require supplements — especially for families who eat vegan — for the
most part it is simply important to provide a diverse variety of
healthy, whole foods with all the appropriate nutrients in them, and
then encourage your family to explore, experiment and enjoy their food.
Children and adults will, over time, learn to regulate their own diets
and build a positive relationship to their food. And that holds true
whether it contains animal proteins or not.
Courtesy from MNN:
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