- Provide plenty of Iron-rich foods such as broccoli - FreeDigitalPhotos.net
So what exactly should we be feeding young vegetarian children? It may seem daunting, but with some careful planning and creativity it’s easy to get a young child’s dietary requirements from non-meat sources. Here is what you need to know if you are considering a vegetarian diet for your young child.
Provide Foods Rich in Iron and Vitamin C
Good sources of non-meat iron include chickpeas, bran flakes, baked beans, muesli, dried apricots, pumpkin seeds, lentils, spinach, and other dark green leafy vegetables. It is important to know that non-meat iron sources are less easily absorbed by the body than meat iron sources. However the absorption of iron can be enhanced with the addition of vitamin C, so try pairing iron rich foods with a glass of freshly squeezed orange juice or other citrus fruits.
Young Vegetarian Children Need Zinc
Zinc is vital for a strong immune system, healthy skin and resistance to infection. A vegetarian diet often contains less zinc than a meat based diet, therefore it is important for young vegetarian children to eat plenty of foods that are rich in this vital mineral. Good sources of zinc include chickpeas, baked beans, pumpkin seeds, muesli, cheddar cheese, tahini paste, fruit yoghurt, dried yeast and wholemeal bread.
Provide Foods High in Protein
Protein is essential for growing young children as it aids growth and repair. The key for adequate protein intake for young vegetarian children is to include a variety of protein rich foods because different foods contain different proteins. Good sources include chickpeas, baked beans, tofu, cow’s milk, lentils, soya milk, muesli, eggs, peanuts, bread and cheese.
Provide Alternative Sources of Vitamin B12
Vitamin B12 helps young children to maintain a healthy nervous system, and because the main source of this vitamin is meat, it is crucial for young vegetarian children to get it from other sources, such as dairy products and eggs.
Young Vegetarian Children Need Energy Rich Foods
Young children grow rapidly, therefore they need to consume a lot of calories. According to the Vegetarian Society, young children need to eat high nutrient and energy dense food frequently. To ensure young vegetarian children are getting enough calories try adding vegetable oils, spreads, avocado, nut and seed purees to meals and snacks.
A High Calcium Diet is Important
Because meat is a very poor source of calcium, all young children, not just vegetarians, need plenty of calcium for strong bones and teeth. Good sources of calcium include tofu, cheddar cheese, cow’s milk, spinach, dried figs, soya cheese, chickpeas, baked beans and broccoli.
If you know your facts and plan carefully, a vegetarian diet for young children can be nutritious, exciting and varied. Don’t be afraid to try out new ideas in the kitchen – have some fun with the many great vegetarian products that are now available.
Reference:
Vegetarian Society Website, *Information and Resources for Press (accessed January 6, 2010).
Kate Russell - Kate Russell is a freelance writer from Nelson, New Zealand. She holds a media studies degree along with a print journalism qualification, ...
