tips for parents

Source: K-State Research and Extension with permission

Does your child want to be a vegetarian?

MANHATTAN, Kan. – Parents often express concern when a child announces that he or she wants to become a vegetarian. One of their most common fears is that their children may miss the nutrients they need for growth and development, said Karen Hudson, coordinator of the Family Nutrition Program for K-State Research and Extension.

Choosing a vegetarian diet means choosing not to eat animal flesh. Vegetarians who eat only plant products are called vegans. Vegetarians who continue to eat dairy products and eggs are called lacto-ovo vegetarians. The American Dietetics Association and the American Academy of Pediatrics both report that a well-planned vegetarian diet can provide the nutrients children need for growth, development and good health. That doesn’t mean, however, that parents need not be watchful, Hudson said.

For example, vegetarian diets usually are high in fiber. That contributes to feeling full, which may prompt a child to stop eating before he or she has consumed a sufficient number of calories. If their food intake falls short, their body will compensate by utilizing the protein available for energy, rather than growth and development.

Parents can help children compensate by offering nutrient-dense foods like peanut butter or dried fruit. Planned snacks also can supplement calories; offering some foods that have a lower fiber count, such as fruit juice instead of whole fruit, can be beneficial, too, Hudson said.

"Providing a source for vitamin B-12, which is found only in food of animal origin, also is essential. B-12 is necessary for the production of red blood cells. A deficiency can cause anemia and irreversible nerve damage," she said.

Milk and eggs provide vitamin B-12. A fortified cereal, soy milk, or nutritional yeast blended with casseroles or bean dishes also can serve as a source for the essential nutrient, Hudson said.

Can a vegetarian child who chooses not to drink milk get enough calcium?

"Calcium-fortified soy milk or orange juice can serve as sources of the bone-builder. Dark greens, such as kale, collards or mustard greens, also provide calcium. Children may resist the less familiar greens, but often learn to enjoy them as part of a casserole or mixed vegetable recipe. Navy, great northern and black beans offer calcium; so do fruits (oranges, for example), dried fruits like figs, and nuts," she said.

Without milk, how can I be sure my child is getting enough vitamin D?

Milk serves as an excellent source of vitamin D. When children choose not to drink it, parents are encouraged to offer foods that are fortified with vitamin D, which include cereals and soy milk. A health care professional may recommend a supplement, even though children who play outside on sunny spring and summer days also absorb vitamin D.

Without meat, how can my child get enough iron?

Iron is plentiful in red meat, but more difficult to get from plant sources, such as beans, broccoli, spinach, lentils, figs, raisins, and watermelon. To increase the absorption of iron from plant foods, add a little vitamin C, which aids absorption, to each meal. Vitamin C is readily identified with citrus fruits; tomatoes, potatoes and broccoli also serve as sources of the health-promoting vitamin. Look for cereals that are fortified with iron, too, Hudson said.

Can a parent help a child who chooses to eat vegetarian ‘fit in?’

"Parents can play a significant role in easing their child’s adjustment. For example, continue to offer traditional foods like a peanut butter sandwich, which is a favorite with non-vegetarians, too. Restaurants, including an increasing number of fast foot eateries that appeal to young people, offer meatless choices like veggie pitas or bean burritos. If a youth group is planning a cookout, include some veggie burgers. Planning a party? Salsa or a zesty bean dip pleases vegetarians and non-vegetarians," she said.

Parents also are encouraged to advise the family’s health care professional about changes in their child’s eating habits. The health care professional may recommend a consultation with a registered dietitian, who will be able to answer a parent’s and child’s questions and offer suggestions for meals and menus that will provide needed nutrients. It’s quite possible others in the family also will benefit from eating a greater number of fruits and vegetables, Hudson said.

For more information on choosing healthy foods needed for growth and development, contact the local Extension office or visit the K-State Research and Extension website: http://www.oznet.ksu.edu (Click on Publications and Videos, click on foods and nutrition.).

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Nancy B. Peterson, Communications Specialist
K-State Research & Extension News
Hudson is at 785-532-1559.

Released: April 1, 1999