Vegetarian diet provides numerous healthy options for kids and teens
Will my kid's growth be stunted if she eats a vegetarian diet? Are vegetarian kids healthy?
Will my teen-ager have the energy he needs to play sports on a
vegetarian diet?
Will my kids be teased for eating vegetarian food?
According to a recent survey, about one million American school kids
identify themselves as vegetarians and the number is growing. Despite
the rumors and myths surrounding vegetarian diets for kids, a balanced
vegetarian diet can be incredibly healthy and provide tremendous
nourishment and energy for your active kids and teens.
As a matter of fact, vegetarian diets provide more fiber and less fat
and cholesterol, which can turn your healthy vegetarian kids into healthy
adults. The key is balance and making sure your kids are eating fruits
and vegetables, rather than chips and cookies, in support of their
vegetarian diet.
Healthy Vegetarian Eating Tips for Kids and Teens
As a parent, it is important to provide a variety of healthy and
balanced options for your growing children. Keep the following in
mind:
According to WebMD, babies who get only breast milk from
vegetarian parents should get iron supplements after four to six
months. And babies who are breast-fed from vegan parents may also need
vitamin B12 supplements.
A healthy vegetarian diet is generally lower in calories, so make
sure your vegetarian kids and teens are consuming enough calories for their daily
activities. Monitor their weight, food consumption, and activity and
energy levels. Likewise, children younger than 2 years old need
full-fat milk for brain and nerve development, so make sure you give
them full-fat soy milk if you use that as a replacement.
It's a good idea for your kids to take a multi-vitamin that
includes vitamins B12, C, D, calcium, and zinc, while also emphasizing
these vitamins in foods such as fortified milk or orange juice, eggs,
leafy green vegetables, and beans.
While kids and adults alike typically absorb iron more easily
from meat, you can all get adequate iron from foods including spinach
and other leafy green vegetables, chickpeas, and soy.
In addition, you might want to take your kids to a dietitian or
nutritionist who can offer a variety of good options and discuss the
importance of a balanced vegetarian diet.
Finally, take pride in your children's choice and support them with
great vegetarian family meals and time together.
For more information: You can also check
out The
Pregnant Vegetarian
and Recommended
Reading for the Aspiring Vegetarian
Resources:
WebMD
Parenthood.com
The Vegetarian Resource Group
LINKS:
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