Vegetarian Alternatives

Researchers tell us that eating a well-balanced vegetarian diet should provide children with enough of the nutrients needed for growth and health. Extra care is needed when young children are fussy eaters or are fed vegan diet, as these can often be low in vitamin B12, riboflavin, zinc, iron, and calcium. It is advisable when feeding young children vegan diets to see a dietitian who can analyse the child’s nutrient requirements and make recommendations to ensure the child’s intake is adequate.

Vegetarian diets are generally higher in fibre and lower in energy than non-vegetarian diets. This difference is more significant in small children who have small stomachs. They can easily become full before they have eaten enough food for growth and development. This is why providing vegetarian children with snacks, between meals from the four food groups becomes more important.

Foods such as wholegrain breads and cereals, lentils, dried peas, beans, lentils, dried fruits and dark green leafy vegetables are rich in non-haem iron. Eating these foods with vitamin C rich foods such as citrus fruit, kiwifruit and tomatoes help iron absorption by the body. Milk and milk products, and eggs help get a balance of calcium, zinc and the water soluble B vitamins that a growing body needs.

The proteins in some alternatives to meat, fish and chicken are not complete proteins, but by combining different food proteins this can be overcome. Meal examples of good protein combinations suitable for young children include:

• Milk products and grains e.g. macaroni cheese, rice pudding
• Seeds/nuts and grains e.g. peanut butter sandwiches, rice and nut loaf
• Legumes and milk products e.g. grated cheese on beans
• Seeds/nuts and milk products e.g. cottage cheese and nut loaves
• Seeds/nuts and legumes e.g. bean and nut casseroles
• Grains and legumes e.g. lentils with rice, baked beans on toast

Children should be eating at least 2-3 servings of milk or milk products at least 4-5 servings of fruit and vegetables at least one serving of dried peas, beans and lentils, bean curd or eggs, and at least 4-6 servings of breads and cereals.