Should I let my child be a vegetarian? A guide for parents

According to the Canadian Paediatric Society and the American Academy of Nutrition and Dietetics, a well-planned vegetarian diet can be a healthy choice for children of all ages, including infants, teens, and during pregnancy.

Quick Summary

This guide explores the health benefits, nutritional considerations, and practical tips for parents considering a vegetarian diet for their children. It covers how to ensure optimal growth and development.

Key Points

• Start with Professional Advice: Consult a pediatrician or registered dietitian to create a balanced plan, especially for more restrictive vegan diets, to monitor for potential nutrient deficiencies.

• Prioritize Key Nutrients: Ensure adequate intake of Vitamin B12, iron, calcium, Vitamin D, protein, and Omega-3 fatty acids, which may be lower in plant-based diets.

• Supplement B12 for Vegans: B12 is crucial and requires supplementation for all vegan diets, as it's primarily found in animal products.

• Enhance Iron Absorption: Pair plant-based iron sources (lentils, beans) with Vitamin C-rich foods (citrus fruits) to significantly increase absorption.

• Focus on Energy-Dense Foods: Add nuts, seeds, avocados, and oils to meals to ensure smaller children get enough calories for growth, as high-fiber diets can be filling.

• Monitor Growth and Development: Regularly track your child's height and weight with a healthcare provider to ensure they are growing appropriately on their new diet.

Understanding the Vegetarian Spectrum

Parents and children explore vegetarianism for various reasons, including health, environmental concerns, and ethics. When a child expresses interest, it's helpful to understand the different types of vegetarian diets. The level of planning required depends heavily on how restrictive the diet is. For instance, a lacto-ovo diet, which includes dairy and eggs, is less restrictive than a vegan diet, which eliminates all animal products.

Types of Vegetarian Diets

• Lacto-ovo vegetarian: Excludes meat, fish, and poultry but includes eggs and dairy products.
• Lacto vegetarian: Excludes meat, fish, poultry, and eggs but includes dairy products.
• Ovo vegetarian: Excludes meat, fish, poultry, and dairy but includes eggs.
• Vegan: Excludes all animal products, including meat, fish, poultry, eggs, and dairy.

Potential Benefits for Growing Children

Research indicates that a thoughtfully planned vegetarian diet can offer significant health advantages. These benefits often stem from the higher intake of fruits, vegetables, and fiber compared to diets that include meat.

Reduced Risk of Chronic Disease: Vegetarian children may have a lower risk of developing obesity, type 2 diabetes, and heart disease in adulthood. This is often due to lower intake of saturated fats and cholesterol.

Healthier Body Weight: Several studies show that vegetarian children tend to be leaner and have a lower body mass index (BMI) than their omnivorous peers, reducing risks associated with overweight later in life.

Improved Lipid Profile: Vegan children, in particular, often exhibit a more favorable lipid profile, with lower LDL ('bad') cholesterol and reduced signs of inflammation.

Greater Food Variety: A plant-based diet can expose children to a wider variety of foods, fostering healthier eating habits that can last a lifetime.

Essential Nutrients for Consideration

While a vegetarian diet is safe, careful planning is crucial to prevent nutrient deficiencies during periods of rapid growth. Parents should pay close attention to several key nutrients:

Vitamin B12

Vitamin B12 is found almost exclusively in animal products, so it is a critical concern for vegan children and, to a lesser extent, lacto-vegetarians. Deficiency can lead to serious neurological issues. Supplementation or regular consumption of B12-fortified foods (e.g., cereals, plant-based milks, nutritional yeast) is mandatory for vegans.

Iron

Iron from plant sources (non-heme iron) is less bioavailable than iron from meat. The absorption of non-heme iron is significantly enhanced by vitamin C. Good sources include lentils, beans, chickpeas, spinach, fortified cereals, and dried fruit. It is recommended that vegetarians consume 1.8 times the iron intake of non-vegetarians.

Calcium and Vitamin D

These are vital for developing strong bones. While dairy is a common source, fortified plant milks, tofu, leafy greens (like kale and bok choy), and dried figs offer alternative sources. Vitamin D, which aids calcium absorption, is often recommended as a supplement for all children, regardless of diet. Some studies show that vegan children can have lower bone mineral density.

Protein

While many plant-based foods contain protein, a variety of sources throughout the day is needed to ensure adequate intake of all essential amino acids. Excellent plant-based protein sources include lentils, beans, peas, tofu, nuts, and seeds.

Omega-3 Fatty Acids

Long-chain omega-3s, particularly DHA, are important for brain and vision development. While plant-based omega-3 (ALA) is found in flaxseed, walnuts, and canola oil, the body's conversion to DHA is limited. Supplements derived from microalgae are an option for children on vegan diets.

Zinc

Plant-based diets can be lower in zinc due to reduced bioavailability. Sources include legumes, nuts, seeds, and fortified cereals. Soaking and sprouting can improve zinc absorption.

Comparison of Vegetarian and Omnivorous Diets in Children

Feature	Omnivorous Diet	Vegetarian Diet (Lacto-Ovo)	Vegan Diet	Nutritional Consideration for Parents
Saturated Fat & Cholesterol	Often higher intake	Lower intake	Lowest intake	Advantage for heart health.
Fiber Content	Often lower intake	Higher intake	Highest intake	Risk of feeling full before consuming enough calories; requires calorie-dense foods.
Nutrient Deficiencies	Rare, but can occur	Possible for iron, B12 (if not consuming fortified foods).	High risk for B12, iron, calcium, vitamin D, omega-3s, zinc.	Needs careful planning and potential supplementation.
Bone Mineral Density	Normal levels	Some studies show potentially lower BMD.	Studies indicate lower BMD in some cases.	Supplementation and monitoring crucial.
Height and Weight	Normal range	Typically similar or slightly lower.	Tendency for lower weight and height in some studies.	Monitor growth with healthcare provider.
Professional Guidance	Standard checkups	Recommended to ensure adequate nutrients.	Highly recommended with a dietitian.	Always advisable for restrictive diets.

Practical Tips for Managing a Vegetarian Child's Diet

Making the transition to a vegetarian diet, especially a more restrictive one, involves a conscious effort from the whole family. Involving your child in meal planning and preparation can help them feel more invested and make healthier choices.

1. Focus on Variety: Offer a wide range of fruits, vegetables, legumes, whole grains, nuts, and seeds to ensure a broad spectrum of nutrients.

2. Use Fortified Foods: Incorporate fortified cereals and plant-based milks into meals to cover essential nutrients like B12, calcium, and iron.

3. Strategize for Nutrient Absorption: Pair iron-rich foods with vitamin C sources (e.g., lentil curry with a glass of orange juice). Limit tea and coffee, which inhibit iron absorption.

4. Include Calorie-Dense Foods: To counteract the bulk of high-fiber foods, add nuts, seeds, nut butters, and avocados to increase calorie intake for optimal growth.

5. Consider Supplements: A pediatrician or registered dietitian can help determine if supplements are necessary, especially for B12 and vitamin D in vegan diets. Regular monitoring is key.

6. Be Aware of Social Settings: Discuss vegetarian options with your child for school lunches, parties, and family gatherings to prevent them from feeling left out or making unhealthy choices.

7. Keep an Eye on the 'Junk Food Vegetarian' Trap: Ensure your child's diet isn't solely based on pasta, bread, and fries. Educate them on making balanced choices.

Conclusion: Making an Informed Choice

Deciding whether to let your child be a vegetarian is a personal and informed choice. With proper planning and monitoring, a vegetarian diet, including more restrictive vegan diets, can support a child's healthy growth and development. Focusing on nutrient-dense plant-based foods, incorporating fortified products, and considering supplements for key nutrients like B12 is essential. It is highly recommended to consult a healthcare professional or registered dietitian to ensure all nutritional needs are met, especially if your child opts for a vegan diet. By supporting their choice with nutritional knowledge and practical strategies, you can help them build a foundation for a healthy lifestyle. A well-planned vegetarian diet can be a healthy option for children according to the Canadian Paediatric Society.

Frequently Asked Questions

Is it safe for a child to be a vegetarian or vegan?

Yes, a vegetarian diet can be safe and healthy for children of all ages if it is well-planned and balanced to include all necessary nutrients. For stricter vegan diets, careful monitoring and supplementation are often required, ideally with guidance from a healthcare professional.

What are the most important nutrients to watch for in a vegetarian child's diet?

The most important nutrients to monitor are Vitamin B12, iron, calcium, Vitamin D, protein, Omega-3 fatty acids, and zinc, as their sources can be less prevalent or bioavailable in plant-based foods.

Does my child need to take supplements on a vegetarian diet?

Children on vegan diets should routinely take a Vitamin B12 supplement. Depending on the diet's planning, a healthcare provider might also recommend supplements for Vitamin D, iron, or Omega-3s, especially for young children and vegans.

How can I ensure my child gets enough iron from plant foods?

To boost non-heme iron absorption from plant sources like lentils and beans, serve them with Vitamin C-rich foods such as citrus fruits, broccoli, or bell peppers. Avoid serving these meals with tea or coffee, which can inhibit absorption.

Can a vegetarian diet affect a child's height or bone density?

Some studies have found that vegan children can be shorter and have slightly lower bone mineral density than omnivorous children, though the differences are often small. Ensuring adequate calcium, Vitamin D, and protein intake, possibly with supplementation, is important for bone health.

How can I prevent my vegetarian child from becoming underweight?

To ensure sufficient calorie intake, especially in younger children, incorporate energy-dense foods into their diet. These include nuts, seeds, avocados, and healthy oils, which provide concentrated calories without excessive bulk.

My child wants to be a vegetarian for ethical reasons. What's the best approach?

Support your child's decision and work with them to develop a well-planned diet. Educate them on the nutritional needs and meal planning required. Consult a dietitian to ensure all requirements are met and make it a family-wide learning experience.