For different reasons, significant numbers of kids are choosing a vegetarian diet. As I recently discussed on Good Morning America and GMA Health (watch them here), a vegetarian diet can be an extremely healthy nutrition plan for a child as well as an adult. I wanted to follow-up those pieces with more tips for parents of vegetarian kids.
How do we develop eating occasions for vegetarian kids? Paying attention to a) nutrient balance (carb, pro, fats) b) providing variety c) including vegetables …I will start with C first.
Vegeta – rian…say it with your child…veg-e-ta-rian…parents often struggle with getting their kids to eat vegetables. If your child chooses to be a vegetarian, its worth it to discuss the old “what’s in a name” and have them commit to eating a rainbow of vegetables during their week.
Tip #1 Dip them in hummus, peanut or almond butter, or a yogurt (or tofu) -based dip and they will get protein as well
Tip #2 Try great-tasting products like Dr Praegers broccoli or spinach bitelets, or Amys vegetable pizza (keep on hand in the freezer) or add salsa to salads and beans. Also, check out my recipe for Greensadillas in Recipes for IBS which offers many digestively friendly vegetarian options (or adaptable ones).
When it comes to carbohydrates and vegetarians, its good to know what counts as a carb so we don’t end up overdoing the carb intake compared to the protein and healthy fats (remember we want a balance at each eating occasion). A good goal for vegetarian kids is anywhere between 15-25 grams per eating occasion or 1-1 1/2 servings. For a complete list of what goes in the carb category look at the AKA menu worksheet
Tip #1 split up the carbs between eating occasions- if you serve beans, do so with guacamole and salsa and some melted cheese vs. Beans and a tortilla or rice. If you have a veggie burger, serve it without the bun and with some baked zucchini “fries”. If you serve a tortilla , spread some nut butter on top and a few slices of fruit.
Protein: depending on the type of vegetarian, your child may consume some or no animal protein
Tip #1: vegetarian sources of proteins that are also carbs include beans (soybeans / edamame are a complete protein), quinoa (a grain you can prepare like rice or like oatmeal or make it with some cheese and broccoli heads; note: quinoa pasta will provide a little less protein)
Tip #2: vegetarian sources of protein that are also healthy fats include nuts and seeds. One seed in particular, hempseeds, provide a complete protein. So instead of a banana, add a nut butter (you can even freeze this and make it a great dessert), instead of just ice cream, have a 1/2 scoop less and add berries and hemp seeds.
Healthy fats: its really important to ensure sufficient healthy fats for optimal growth and development.
Tip #1: If your childs not eating fish regularly, you will want to ensure a source of omega 3 fatty acids such as chia seeds, flaxseed oil, walnuts, soybeans / tofu (not don’t skip the fat in soymilk, its good for you, but do skip the extra sugar), and hempseeds. A new product I like for kids are the Barleans Swirls which provide omega-3s in kid-friendly tasting gel swirls that can go great into a smoothie. I also like adding chopped walnuts on top of a waffle with some berries or blending tofu with some honey (in kids over age 1) and cinnamon for a homemade pudding.
Getting in a variety of foods will help ensure that anyone, but certainly a vegetarian, is getting the nutrients they need. That said, I often recommend looking at supplementation to “supplement” a healthy diet so that if a week’s eating ends up less than perfect the body still has what it needs. Some nutrients we pay extra attention to in vegetarians are: vitamin D (other than mushrooms, nature doesn’t provide many sources of absorbable D; some products are fortified but often intake levels of a food or beverage would have to be high making the potential for a deficiency more likely); vitamin b12 – if your child doesn’t eat meat and / or any animal products, supplementation is highly recommended; the right balance of calcium and magnesium is important: emphasizing greens, adding sesame seeds to the diet, adding beans and eating whole grains (vs flour products) helps accomplish this; iron is often raised as a concern and growing bodies do need iron to support optimal growth and energy – sources such as greens, lentils (you can make veggie burgers from lentils and top them with salsa), and dried fruit supply iron, but do check levels every 6 months as iron supplementation may be required if levels fall low (especially as a young girl begins her menstrual cycle).
The best part about a child deciding to be a vegetarian is they are making a choice, stating a preference. This is a great opportunity to engage them in discussions about their changing body, to identify and address insecurities and misperceptions or concerns.
Ashley
This is such a great, informative post. Love the idea of dipping the veges in hummus or almond butter.
Mallika
Ashley, I love that you are writing about this! My brother and I were both raised vegetarian (in Philadelphia, no less) and are vegetarians to this day. I'll raise my kids vegetarian (with the understanding that the choice is ultimately theirs to make). I didn't suffer growing up vegetarian and revel in the fact that there are increasingly more delicious choices in grocery stores and restaurants.
My parents were conscientious about us getting the right balance of nutrients, but that said, we weren't an especially 'granola' family. We ate a lot global cuisines, which tend to offer more vegetarian options than a traditional American diet.
Thanks for this article!
Recommendations are all right on target, especially Barlean's Omega Swirls! The best omega-3 supplement on the market, hands down!
The Omega Swirls are great because they taste like fruit smoothies. We recommend to all clients (adults AND kids).