My child wants to be a vegetarian: Is that OK?
So your kiddo says they want to be a vegetarian. And you have questions, the main one being: Is it safe? The answer is yes, a vegetarian diet can be a healthy choice for children, but only if it’s carefully planned and balanced and includes a healthy substitute for meat, along with plenty of fruits and vegetables. To make sure they’re getting proper nutrition, learn about the following nutrients that vegetarians need and ways to get them.
Vitamin B12: Found in dairy products, eggs and vitamin-fortified cereals, breads and milk alternatives
Vitamin D: Found in milk, vitamin D-fortified orange juice and other fortified products
Calcium: Found in dairy products, dark green leafy vegetables, broccoli, dried beans and calcium-fortified products including orange juice, milk alternatives and cereals
Protein: Found in dairy products, eggs, tofu and other soy products, dried beans and nuts
Iron: Found in eggs, dried beans, dried fruits, whole grains, leafy green vegetables and iron-fortified cereals and bread
In the truest sense of the word, a vegetarian is someone who eats no meat, poultry or fish. But there are several variations of vegetarian diets.
· Lacto-ovo: Eats no meat, poultry or fish, but eats eggs and dairy.
· Lacto-vegetarians: Eats no meat, poultry, fish or eggs, but eats dairy.
· Ovo-vegetarians: Eats no meat, poultry, fish or dairy, but eats eggs.
· Vegans: Eats no meat, poultry, fish, eggs, dairy, or other animal products, including honey and gelatin.
· Pescatarians: Eats no meat or poultry, but eats fish and seafood.
Certain young people may find a happy medium in becoming a “flexitarian” or semi-vegetarian, with the goal of eating less red meat and more plant-based food.
Vegetarianism can be a trend, especially among teen girls, some of whom will grow out of it, according to experts. Others may choose to become vegetarian out of concern for animals, the environment or their own health.
If you’re concerned about your child getting proper nutrition, talk with your child’s pediatrician or a dietician about whether a multivitamin might be helpful.
