Vegetarian Alternatives
While most of the population eats red meat, it seems that more and more of us choosing to eat vegetarian meals on a regular basis. There are health benefits to vegetarian eating patterns; vegetarians have been proven to have a lower risk of heart disease and other diseases of affluence such as diabetes, obesity and some cancers.
Vegetarian eating is variously defined depending on how many of the "animal based" foods are included in the diet. For example, people including milk and milk products and eggs in their vegetarian diet, are termed lacto-ovo vegetarians. Those eating just milk products, lacto-vegetarians and eating no animal sourced products at all is termed being a vegan.
Children and vegetarian eating
Researchers tell us that eating a well-balanced vegetarian diet should provide children with enough of the nutrients needed for growth and health. However, extra care is needed when young children are fussy eaters or are fed vegan diets. Vegan diets can be low in vitamin B12 and riboflavin, also zinc, iron, and calcium. It is advisable when feeding young children vegan diets to get advice of a trained dietitian who will analyse the child’s nutrient requirements as well as look at what the child is eating each day, he or she will make recommendations to ensure the child’s intake is adequate.
What is a balanced vegetarian eating pattern?
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 in between meals from the four food groups becomes more important.
Foods such as wholegrain breads and cereals, lentils, dried peas, beans and 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 the iron from these foods be utilised by the body. Including 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 problem 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
- Seds/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 (if cow’s milk is not used a fortified soy milk should be used to replace it), at least 4-5 servings of fruit and vegetables with at least one serving of leafy green vegetables each day, at least one serving of dried peas, beans and lentils, bean curd, lentils or eggs, and at least 4-6 servings of breads and cereals (the range of recommended numbers of servings is provided to cater for different aged children).
Get this article in a printable PDF
