Raising a Vegetarian

People become, or are vegetarian for varying reasons: financial, religious, cultural, life-style, health, animal rights or environmental issues, you name it. It is really not that uncommon for children between the ages of 8 and 13 to delcare themselves vegetarians.  A true vegetarian eats no meat at all, that includes fish or chicken. Here is a list of different types of recognized vegetarians.

• Lacto-ovo vegetarian eats dairy products and eggs but no meat, fish or poultry.
• Lacto vegetarians eat dairy but not eggs.
• Ovo-vegetarians eat eggs but not dairy.
• Pesci-vegetarians eat dairy, eggs and fish.
• Sometimes vegetarians eat vegetarian most of the time; fish and poultry some of the times.
• Vegans are a very strict form of vegetarian. They do not eat eggs, dairy, meat, fish, poultry or any animal products including honey or gelatin.

Raising a vegetarian means educating yourself on how to get all the nutrients your growing child needs through the use of grains, fruits, vegetables, legumes, etc. It means knowing how to incorporate enough protein, iron, calcium and B-12 into their diet, the elements often deficient in a vegetarian diet. Depending on the type of vegetarian you are here are a list of “at risk” nutrients.

• Protein
• Vitamin B12
• Vitamin D
• Calcium
• Iron
• Zinc

*Since the vegan diet eliminates all meats, dairy products and eggs, special consideration must be given to your vegan child’s nutrient consumption. You should discuss the topic of a vegetarian diet with your family doctor, pediatrician or nutritionist to ensure you are providing the necessary components to a healthy diet:

• Essential nutrients
• High in fiber
• Low in fat and cholesterol
• Conducive to maintaining a healthy weight

Here are some tips I have found to provide a well balanced vegetarian meal.

• Pairing proteins is important.
• Legumes are your friend
• Soy is good in moderation.
• Color and texture count a lot.
• Variety is the key to success.
• Eat whole grains and whole foods, reduce your intake of refined or processed foods (you should be trying to do this anyway)
• Sauces, soups and casseroles are all great ways to introduce vegetarian dishes into your family’s weekly diet.

Some final tips:

• While we as a culture are on a fat free frenzy, it is important to note that growing children do need some fat in their diet. Many times that fat comes in the form of dairy products and meat. A vegetarian child should be encouraged to eat avocado, nuts and nut butters, yogurt, and cheese.
• Eating foods rich in vitamin C with food high in iron enhances the absorption of the iron.
• Look to cultures that eat vegetarian on a consistent basis for ideas and inspiration for new recipes.
• Use tons of fresh herbs and spices to jazz up your fruits and veggies.

Paring Proteins
Vegetarian Hero Foods
Vegetarian Recipe Ideas
10 Ways to Cook Any Vegetable