Q: My daughter needs to be a vegetarian. Is that OK for her well being?
A: Vegetarian diets are wholesome for youths, so long as they get key vitamins wanted to develop wholesome and powerful. This may take some further planning at mealtime, although.
Vegetarian diets have gotten extra widespread. Causes vary from a need to be more healthy to considerations about animal welfare and the surroundings.
It’s essential your little one understands {that a} “vegetarian” weight loss plan means a vegetable-based weight loss plan. Some youngsters who cease consuming meat could begin consuming extra bread or pasta. This will likely fill them up, but it surely received’t give them the balanced diet they want.
General, vegetarian diets are typically low in saturated fats and animal protein and excessive in fiber, folate, nutritional vitamins C and E, carotenoids, and a few phytochemicals. Youngsters and adolescents who comply with a vegetarian consuming plan are inclined to devour extra vegetables and fruit and fewer sweets, salty snacks and saturated fats than their nonvegetarian friends. Additionally they are typically at a decrease threat for obese and weight problems.
Prior to now, specialists anxious that following a vegetarian weight loss plan would result in dietary deficiencies in kids. At present, we all know that’s usually not the case with cautious vegetarian consuming plans that embody sufficient of the next vitamins:
Protein: Youngsters who comply with a vegetarian plan are inclined to get sufficient protein selection and amount. Usually consuming legumes (corresponding to beans, peas, lentils, peanuts and soy) helps guarantee they’ll get sufficient. Youngsters and adolescents who’re vegan could have to eat extra of those meals than non-vegan kids, as a result of vegetation don’t at all times have the identical degree of protein present in dairy and eggs.
Iron: Iron from vegetarian sources (non-heme iron) isn’t as top quality as that from nonvegetarian sources. General, vegetarians want about 1.8 occasions increased iron consumption in comparison with non-vegetarians. Glorious vegetarian sources of iron embody soy, lentils, chickpeas, black-eyed peas, beans and seeds like sesame and hemp. Vitamin C enhances iron absorption. Glorious sources of vitamin C embody citrus fruits, cantaloupe, kiwi, mango, papaya, pineapple, strawberries, broccoli, Brussels sprouts, inexperienced and purple peppers, and leafy inexperienced greens.
Zinc: Zinc ranges could also be decrease in kids following a vegetarian weight loss plan, although deficiency is uncommon. Some nice vegetarian sources of zinc embody soy, legumes, grains, cheese, seeds and nuts. Additionally, soaking and sprouting beans, grains, nuts and seeds and leavening bread may also help the physique higher make the most of zinc. So can leavening bread and fermenting meals.
Vitamin B12: In nature this vitamin is primarily present in animal merchandise. There are very small quantities in some fermented meals, nori, spirulina, chlorella algae and unfortified dietary yeast. Whereas most vegetarian plans include adequate vitamin B12, kids who comply with a vegan consuming plan ought to take a vitamin B12 complement or eat fortified meals, corresponding to fortified dietary yeast.
Calcium: The physique’s potential to make use of calcium from plant meals might be hampered by another naturally occurring compounds corresponding to oxalates and phytates. Whereas spinach, beet greens and Swiss chard include excessive loads of calcium, for instance, in addition they have excessive oxalates. This makes them a poor calcium supply. Alternatively, low-oxalate greens corresponding to kale, turnips, Chinese language cabbage and bok choy are good sources of calcium. So are fortified plant milks and soy, white beans, almonds, tahini, figs and oranges.
Vitamin D: Few meals naturally include vitamin D. Eggs yolks include some. Mushrooms include vitamin D in the event that they’ve been uncovered to daylight or synthetic ultraviolet gentle. Cow’s milk, some nondairy milks, tofu, orange juice, breakfast cereals and margarines typically are fortified with vitamin D.
EPA and DHA omega-3 fatty acids: These wholesome fat, primarily present in cold-water fish, are usually low in vegetarian (and absent in vegan) consuming plans. A small proportion of ALA (omega-3 from vegetation) is transformed to EPA and DHA. The most effective sources of ALA embody seeds (flax, chia, camelina, canola and hemp), walnuts and their oils.
You’ll want to discuss along with your pediatrician about your little one’s weight loss plan throughout well-child visits. If there are considerations about your little one’s nutrient standing, notably with regard to iron or vitamin B12, they could suggest doing a blood check to examine ranges.
In case your little one is concerned about a vegetarian weight loss plan, it helps to begin gradual. Take into account “meatless Mondays,” for instance. Sampling vegetarian consuming sooner or later per week lets them check it out and see whether it is one thing they wish to proceed. You’ll want to use recipes from a vegetarian consuming plan, moderately than simply leaving out the meat.
Vegetarian diets are wholesome for youths, so long as they get key vitamins wanted to develop wholesome and powerful.
Dr. Natalie D. Muth is a pediatrician and registered dietitian who practices normal pediatrics and is the director of the W.E.L.L. wholesome residing clinic at Youngsters’s Major Care Medical Group in Carlsbad, California. For extra info, go to HealthyChildren.org, the web site for folks from the AAP.
