The care and feeding of vegetarian kids and adults
Little vegetarians are everywhere!
NPR reports that nearly 1.5 million U.S. kids between the ages of eight and 18 are vegetarians. And that number is on the rise.
But feeding a vegetarian child–or converting to a vegetarian diet yourself–is more complicated than just taking meat off the plate.
First, you have to replace that missing protein. And your choices are pretty much limited to beans and soy unless you’re okay with dairy and eggs. NPR notes that vegetarians who do eat dairy and eggs (they’re known as lacto-ovo vegetarians) are much more likely to get complete nutrition compared to strict vegetarians.
And that’s especially true for the egg eaters. As I’ve mentioned before, an egg is a very nutritious source of protein. One or two eggs each day can also prevent iron deficiency–a major concern for young vegetarians with developing brains.
Other nutrient deficiency concerns include calcium, zinc, and vitamins D, B-2, and B-12.
Pediatricians recommend that parents consult a nutrition expert to map out a good vegetarian diet. But then NPR gives us this advice from a registered dietitian: Serve vegetarian kids fortified foods to make up for missing vitamins and minerals.
Wow. That’s a little scary, coming from a dietitian.
That’s like saying, “I’m not going to give the kids dietary supplements. Instead, I’m going to trust the processed food industry to fortify foods with generous amounts of top quality nutrients that have been carefully handled to ensure maximum potency.”
Yes, I’m sure nothing could go wrong with THAT plan!
It’s absurd. Scant quantities of supplements are used in food fortification. It makes MUCH more sense to give the kids supplements yourself so you’ll know exactly what they’re getting.
What supplements do vegetarians need? The list of deficiency concerns above gives a clue. And you can round out the list with Dr. Spreen’s supplement suggestions for vegetarians in the e-Alert “To vege or not to vege.”
Sources:
“Raising Vegetarian Kids? Here Are Some Pointers” Whitney Blair Wyckoff, NPR, 11/10/10, npr.org
