Many parents choose to raise their children with a vegetarian lifestyle, which usually consists of a plant-based diet that allows the consumption of dairy products, but no meat. Others would like to explore this option, but simply don’t know how to safely start a vegetarian meal plan. It is known that some children gravitate toward a plant-based diet by themselves after finding meat unappetizing or even repulsive. Before implementing a vegetarian regime, parents should speak with their pediatrician and review the following questions:

Is a vegetarian diet healthy for a growing child?

Yes, as long as the child’s primary caretaker is diligent in providing balanced meals which deliver proper nutrients. It is preferred that organic dairy, such as milk and eggs, be included to limit potential exposure to hormones or antibiotics.

How can I be sure that my child is getting the proper nutrition? 

It is never an easy task to monitor your child’s food intake, especially as he becomes more independent and inclined to make his own choices. Consider making an appointment with a Registered Dietitian who can evaluate your child’s intake and develop a proper nutritional plan. Your child’s pediatrician should ensure proper growth and development.

What do I need to know about nutrition without the intake of meat?

Protein, protein, protein! The body needs protein to function well, especially to promote an active metabolism and remain at a healthy weight. Fortunately, there are sources of protein other than animal-based products. Tofu, beans, peas, lentils, nuts, dairy products, eggs, and certain whole-grains such as quinoa all contain protein. If your child is not consuming dairy, soy and almond milk can be protein-rich substitutes. There are also many meat alternatives on the market ─ just read product labels to monitor sodium levels.

What are the benefits of a vegetarian lifestyle?

Research shows that vegetarian diets tend to increase longevity and make long-term weight management more achievable. Eating a plant-based diet also helps in preventing constipation and lowering the risk of cardiovascular diseases and certain types of cancers.

What can happen if my child doesn’t get the necessary nutrients?

Vegetarian diets can result in carbohydrate-heavy meals, usually in the form of pastas and breads. Children who make pasta, French fries, and soda diet staples can consider themselves vegetarian, despite exposure to high-calorie foods. It is important to consume a daily variety of fruit, vegetables, and protein sources to avoid missing out on essential nutrients.

What are other essential nutrients that I should keep in mind?

Other than the daily intake of protein, Vitamin D, vitamin B12, and iron are key. It is important to read food labels to ensure that dairy selections are fortified with vitamin D and calcium, whether it is cow, soy, or almond milk. Iron is a nutrient that is often found in meat; therefore, vegetarians need to proactively consume other sources of iron daily. Iron is found in beans, peas, lentils, fortified cereals, raisins or other dried fruit, and leafy green vegetables such as spinach and kale. Since vitamin B12 is naturally found in animal products, if your child eats dairy and eggs, he is consuming some B12. However, if his diet is vegan (no animal products, including dairy and eggs), an intake of fortified cereals and breads or a vitamin supplement is needed.

What are some of the current recommendations for a healthy vegetarian diet for children?

• Maintain a balanced diet.
• Eat a variety of foods to ensure consumption of adequate nutrients.
• Include, at a minimum, five servings of fruits and vegetables daily.
• Eat sources of protein with every meal.
• Inform your child’s pediatrician of the vegetarian diet and seek referral to a Registered Dietician for detailed direction.

Find vegetarian recipes at  Healthy100.org. For more information about vegetarian lifestyles, visit ChooseMyPlate.gov or VegetarianNutrition.net.

To Buy or Not to Buy Organic

By Sherri Flynt, MPH, RD, LD

Consumers are becoming more conscious of the environmental and health benefits of organic foods. However, many individuals find it difficult to go exclusively organic. The good news is, not all produce needs to be organic. The Environmental Working Group has developed a list of produce, often called the “Dirty Dozen,” that retain more pesticide residue than others. Therefore, it is recommended to go organic on these foods when possible:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes
• Spinach & lettuce
• Potatoes
• Carrots

Little residue is retained on the following list of “clean” produce; therefore, they don’t need to be organic:

• Papayas
• Mangoes
• Broccoli
• Cabbage
• Bananas
• Kiwi
• Pineapple
• Green peas
• Asparagus
• Corn
• Avocados
• Onions

“Conventionally grown” foods use chemicals to promote plant growth and control insects, weeds, and disease. “Organically grown” foods use natural compounds, such as manure and compost, a rotation of crops, and even beneficial insects and birds. For any product to bear the USDA organic seal, strict standards for organic farming, handling, and processing must be met.

You can minimize the pesticide residue on conventionally grown items by scrubbing them under running water (no soap needed). Also, peeling or removing the outer leaves will eliminate the majority of residue. Research shows that the nutritional content of organic and conventionally grown foods is similar; but whether you choose to go organic or not, eating fruits and vegetables is still one of the healthiest habits in which you can engage.