Hungry Human Beans: A Guide to Vegetarian Diets in Children

What is a vegetarian?

We usually think of a vegetarian as someone who doesn't eat meat, but there are a number of different types of vegetarians:

1. Lacto-ovo vegetarians avoid meat but include eggs, milk, and dairy products.
2. Lacto-vegetarians avoid meat and eggs, but include milk and dairy foods.
3. Vegans avoid all animal foods.

Vegetarian Diets and Children

To grow and develop normally, children need to eat foods from all of the food groups:

• Breads and cereals,
• Vegetables,
• Fruits,
• Meat and meat alternatives (protein rich foods),
• Dairy foods,

To avoid missing out on important nutrients meat, chicken, fish and eggs need to be replaced by choices of food that will provide protein, vitamins and minerals. Planning is needed to make sure they eat a balanced diet.

What nutrients are important for the vegetarian child?

Protein

Plant foods do contain protein but it is not as good as the protein found in animal foods such as dairy foods and eggs. Children need good quality protein for growth.

It is important to include protein foods 2-3 times per day to provide an adequate intake of protein. Some protein foods from plants are:

• tofu
• lentils (eg 3-bean mix, baked beans)
• calcium fortified soymilks
• nut butters

Energy

Vegetarian food choices are often bulky and filling. Children have little tummies and vegetarian meals that include a lot of cereals and vegetables are bulky - filling them up quickly. They may not eat enough food to give them energy to grow.

Children can get enough energy by eating regular meals and snacks. Foods that contain energy are:

• Dairy products.
• Calcium fortified soymilks.
• Eggs.
• Nuts and seeds.
• Avocado.
• Margarine and cooking oils.
• Breads and cereals.
• Fruit and vegetables.

Foods high in sugar and fat (eg lollies, chocolate, chips and cakes) are often low in nutritional value and should not replace nutritious meals and snacks.

Iron

We need iron to carry oxygen around our bodies where it is used for energy. There are two types of iron in food:

1. Haem iron - found in red meats, seafood and poultry
2. Non-haem iron - found in:
   • Legumes.
   • Wholegrain breads and cereals.
   • Green leafy vegetables.
   • Nuts and seeds.
   • Eggs.
   • Dried fruits.
   • Breakfast cereals with added iron.

Haem iron is better absorbed than non-haem iron. Including foods rich in vitamin C can help absorb non-haem iron (see Ways to boost iron intake Factsheet).

Vitamin C

We can help our bodies absorb non-haem iron by eating vitamin C rich foods with our meals. Vitamin C helps the body absorb iron. Sources of vitamin C are fruits and vegetables. Ways to pair them are:

• Fruit with breakfast cereal.
• Fruit with sandwiches at lunchtime.
• Vegetables or salad with legumes at dinner.

Calcium

Calcium is needed for strong bones and teeth. The best sources of calcium are dairy products such as milk, cheese and yoghurt.

Plant sources of calcium can include soy milks and soy products such as tofu. Check that both soy milk and tofu are fortified with calcium. Look for 120mg per 100ml on the nutrition information panel.

Other plant sources include nuts, and some green vegetables. Remember though, that these will not be as well absorbed as dairy sources.

Zinc

Zinc is used by the body to help provide energy. The richest sources of zinc include meats, eggs and dairy foods.

However, plant based sources include:

• Wholegrain breads and cereals.
• Nuts and seeds.
• Legumes e.g. chickpeas, lentils.

Vitamin B12

Vitamin B12 is needed to make red blood cells. Animal based foods are the best sources of vitamin B12. The B12 in plant foods eg mushrooms is in a form that our bodies cannot use.

Vegetarian sources include:

• Eggs
• Dairy foods

Vegan sources include:

• Marmite
• Sanitarium "Soy Tasty" range
• So Good

For vegans, it is essential to include foods that are fortified with B12. A supplement may be needed.

Introducing Solids

Solids can be introduced from 4-6 months. The best foods to start with are an iron-fortified rice cereal, then vegetables and fruits.

From 7-8 months, meat alternatives offered can include:

• Pureed legumes.
• Nut butters.
• Mashed tofu.
• Egg.
• Yoghurts and cheese (grated and mixed into vegetables).

Since small tummies can fill up quickly, it is a good idea to offer these protein foods first at each meal (see Baby's first foods Factsheet).

Toddlers

Toddlers need a variety of foods to grow. Although milk is a valuable source of many nutrients, too much milk can fill them up, meaning that they eat less.

To make room for the other foods, it is recommended toddlers drink no more than 600ml milk per day. Encourage your toddler to drink from a cup.

Including protein foods at each meal is important for growth. Offer your toddler family meals such as vegetables, legumes, pasta, noodles, tofu and try to eat together at mealtimes.

School Children

Being at school is hard work! Healthy, nutritious snacks are important and should include foods from the five food groups.

Teenagers

Teenagers seem to grow very fast! The more they grow - the more nutrients they need. Teenagers' nutrient needs are as much as adults - and in some cases more! They actually need more calcium than adults.

Teenagers are always on the go and need quick meal ideas that fill them up and provide valuable nutrients.

• Nuts and seeds are not recommended for children under 5. Instead use nut/seed butters eg peanut butter
• Protein, iron, calcium, zinc are better absorbed from animal foods.