Raising a Vegetarian baby
Although many parents, and even some Paediatrician’s, think that it is unhealthy for children to be on vegetarian diets, if well planned, a vegetarian diet can provide all of the nutrients that your child needs to be healthy.
Types of vegetarians:
There are actually many different types of vegetarians, ranging from those that just avoid red meat (semi-vegetarian) to vegans, who do not eat any foods that contain animal products.
Semi or partial vegetarian: avoids red meat only
Ovo-lacto-vegetarian: avoids meat, seafood and poultry, but does consume milk products and eggs
Lacto-vegetarian: avoids meat, seafood and poultry and eggs, but does consume milk products
Ovo-vegetarian: avoids meat, seafood and poultry and milk products, but does consume eggs
Vegan: avoids all foods that contain animal products, including meat, seafood and poultry, milk products and eggs
Vegetarian diets can lead to health problems in children and deficiencies of certain vitamins and minerals if the diet is not well planned. And the more restrictive the diet, the higher the risk of problems. It may be helpful to see a nutritionist that specializes in vegetarian diets for children, especially if your child's diet is very restrictive, such as a macrobiotic diet.
Some areas that you should pay special attention to if your child is on a vegetarian diet include:
Energy/Calories. Vegetarian diets may have less calories than diets that include meat and dairy products. Although it isn't necessary to count calories each day, you should ensure that your child is receiving enough calories for their optimal growth. In general, if your child is eating a well balanced and varied vegetarian diet, is gaining weight and developing normally and is active, with a lot of energy, then he is probably getting enough calories.
Vitamin B12. This vitamin is only absorbed from animal products, so your child will need to take supplements or eat foods that are fortified with Vitamin B12 (check nutrition labels), including fortified soy milk and some meat substitutes. Also, nutritional yeast as a great way to get B-12.
Vitamin D. This vitamin is present in fortified milk, egg yolks, and fish. Your body also makes Vitamin D when exposed to sunlight, so most children do not have problems with Vitamin D deficiency. If your child is not exposed to the sun very often, then you should consider Vitamin supplements or a soy milk that is fortified with Vitamin D.
Iron. In general, the absorption of iron from meat, chicken and fish is much higher, around 15-30%, than other sources, which have absorption rates of only about 5%. This means that even though some vegetables and fruits contain iron, it is usually not absorbed as readily as the iron from meats. Check the nutrition label to choose foods high in iron, choose foods that are fortified with iron (cereals, bread, rice, and pasta) and consider a vitamin suppletment that contains iron.
Calcium. Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults. Many vegetables contain calcium, especially broccoli, sweet potatoes, great northern and navy beans, and leafy greens. You can also give your child soy milk or orange juice that is fortified with extra calcium.
Protein. You can make sure that your child gets enough protein and amino acids by eating a good balance of grains, legumes, nuts and seeds, vegetables and fruits.
Zinc. Your child will need to take supplements or eat foods that are fortified with zinc to get enough of this important mineral, since the best sources of zinc are meat and yogurt. Zinc is also found in whole grains, brown rice, legumes, and spinach
Vegan babies/children
Raising Vegan Children...
A vegan does not eat any foods that contain animal products. This means no beef, chicken, fish, pork or veal; no milk, cheese, butter, eggs, sour cream, or cottage cheese.
Instead a vegan eats fruits, vegetables, nuts, grains and legumes.
Is a vegan diet healthy for an active, growing child? Absolutely.
Children raised on a vegan diet eat more fruits and vegetables than their meat-eating counterparts. They are sick less often, and don't have as many food allergies. Even vegan junk food is healthier than regular junk food, containing fruit juice instead of sugar, and whole wheat flour instead of white flour.
Feeding Vegan Babies
The breast milk of vegan women is refreshingly void of many toxins and pesticides that are found in the breast milk of meat-eating women. This affords a vegan baby an even better chance for short and long term health.
Feeding Vegan Infants
The first foods any child eats are usually mashed fruits, soft veggies, and iron fortified rice cereals. All of these items are vegan so nothing special needs to be said for starting solids. Avoiding cow's milk and eggs are probably good advice for the first year of any child's life anyway. After that, simply give your vegan child samples of food from your own plate and see what she likes.
Feeding Vegan Children
As your child gets older you can incorporate the things most kids enjoy eating. Below are some suggestions for things most vegan children will enjoy and will ensure that he has a well balanced and varied diet:
French fries
Burgers, hot dogs and sandwich slices made of tofu and other meat substitutes
Whole wheat bread (3-4 slices each day)
Grilled soy cheese sandwiches
Mashed potatoes
Veggie pizzas with soy cheese
Oatmeal with apples and cinnamon
Pancakes with pure maple syrup
Vegetables, including green leafy and deep yellow vegetables
Baked potato with broccoli and tofu sour cream (non dairy)
Rice and beans
Spinach lasagna
Calcium-fortified orange juice
Calcium-fortified soy milk (3 cups each day).
Iron-fortified cereal with calcium-fortified soy milk
supplements: a vegan multivitamin to provide Vitamin B12 and zinc, and extra iron and calcium
Fruits, cut up into bite sized pieces for children under 4 (4-5 1/2 cup servings with at least 2 servings of citrus fruit or juice each day)
Trail mix
Fresh berries and sorbet (all fruit without sugar)
Fruit smoothies
Popcorn
Vegans can't eat white sugar, and most candy is made with it. But there are some vegan chocolate companies that make some good stuff, and a gummy bear substitute that isn't bad made with fruit juice. Vegan cakes, donuts, cookies, and pies are abundant though.
Calories.
Vegan diets may have less calories than diets that include meat and dairy products. Although it isn't necessary to count calories each day, you should ensure that your child is receiving enough calories for their optimal growth. In general, if your child is eating a well balanced and varied vegan diet, is gaining weight and developing normally and is active, with a lot of energy, then he is probably getting enough calories.
Vitamin B12. This vitamin is only absorbed from animal products, so your child will need to take supplements or eat foods that are fortified with Vitamin B12 (check nutrition labels), including fortified soy milk and some meat substitutes. Also, nutritional yeast as a great way to get B-12.
Vitamin D. This vitamin is present in fortified milk, egg yolks, and fish. Your body also makes Vitamin D when exposed to sunlight, so most children do not have problems with Vitamin D deficiency. If your child is not exposed to the sun very often, then you should consider Vitamin supplements or a soy milk that is fortified with Vitamin D.
Calcium. Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults. Many vegetables contain calcium, especially broccoli, sweet potatoes, great northern and navy beans, and leafy greens. You can also give your child soy milk or orange juice that is fortified with extra calcium.
Protein. You can make sure that your child gets enough protein and amino acids by eating a good balance of grains and legumes.
Zinc. Your child will need to take supplements or eat foods that are fortified with zinc to get enough of this important mineral, since the best sources of zinc are meat and yogurt. Zinc is also found in whole grains, brown rice, legumes, and spinach.
