The amount of nutrition and diet options available now are staggering–and parents have the added responsibility of thinking about what their child’s growing body needs, and what diets can support or detract from those needs.
Vegetarianism, with its emphasis on fresh food, is a popular nutritional choice among adults. Can it be right for kids? We spoke with Lara Kross, MS, RD (a nutritionist in Ann Arbor working at Pilates Barn), about the pros and cons of this diet for young people.
“Families may wish to follow a vegetarian diet for many reasons,” Kross says. “Perhaps for cultural or religious reasons, perhaps for health reasons, perhaps for concern over animal welfare, or over the environment!”
Often, children or teens themselves are the ones deciding to be vegetarian–perhaps a peer is doing it, perhaps they have ethical or environmental concerns, perhaps they simply don’t like meat.
Can a vegetarian diet be a good choice for children or teens? Yes, if well-planned, Kross cautions. The advantages to a vegetarian diet, she says, are: “A diet lower in fat, higher in fiber, and full of vitamins and minerals. Vegetarians have been found to be less likely to become overweight, develop heart disease, high blood pressure, or type 2 diabetes.”
Vegetarianism can be especially helpful for teenagers since they often don’t eat enough fruits and veggies otherwise.
Having concerns over putting your child on any specific diet over whether they can get the needed nutrients is normal. If being a vegetarian would mean only eating macaroni and cheese for your child, this may not be the best route for them.
Kross says, “It’s important for vegetarians to make sure they are getting enough of certain nutrients when you are eliminating animal sources of food from your diet. You should make sure the diet contains sufficient protein, calcium, iron, vitamin D, and vitamin B-12.”
There are many vegetarian-friendly ways to get these vitamins.
B-12 is found in eggs, dairy products and milk substitutes, and many fortified cereals and breads.
Vitamin D is found in fortified orange juice, milk, mushrooms, fortified soy and almond milk, oranges–and also sunshine!
Iron is found in dried beans, eggs, dried fruits, leafy green vegetables, whole grains, and iron-fortified breads and cereals.
Calcium is found in dark leafy green veggies, dairy products, dried beans, and calcium-fortified products such as milk alternatives, cereals, and orange juice.
Protein can be found in eggs, tofu, soy products, nuts, dried beans, and dairy products.
If that sounds complicated, it doesn’t have to be! Just think: veggies, fruits, nuts, beans, legumes, whole grains, dairy products, and eggs. Many popular family meals can easily be made vegetarian, such as using beans for tacos, burritos, or salad; using veggie burgers, hot dogs, or sausages; and using roasted or grilled veggies in pasta. You can often cook meat separately and have that available if other people in your family want meat.
A vegetarian diet for your child, with some planning, can be just as nutritious as a diet that includes meat, however, ensuring you are carefully planning their nutrient intake is key.
