5 essential nutrients for vegetarian kids
As a nutritionist, I can confidently say that children can thrive on a vegetarian or vegan diet. A healthy diet does not have to include meat. But when removing it, you need to pay attention to some important nutrients. Here are five big takeaways.
1. Vitamin B-12 (and other B vitamins)
Children who don’t eat meat may not get enough B vitamins, especially B-12, which is naturally found in animal foods.
Sources: Enriched flour, pasta, rice, whole grain products. Fortified breakfast cereal. Nutritional yeast (if fortified). Natural sources of B vitamins include foods like lentils, spinach, black beans, peas, sunflower seeds, broccoli, and even orange juice.
2. Iron
Eating meat is the easiest way to get iron in a form that is easily absorbed by the body. However, many plant foods also contain iron. Don’t serve a glass of milk with your meal, as calcium can reduce the absorption of iron from plant foods. Save before or after meals.
Sources: pumpkin seeds, quinoa, beans, dried apricots, lentils, peas, spinach.
3. Vitamin C
Vitamin C is your secret weapon when your child stops eating meat because it helps absorb iron from plant foods. Therefore, it is wise to combine sources of vitamin C and iron.
Source: Ideas for combining iron and vitamin C include bean chili with tomatoes, lentil soup with orange slices, and spinach and strawberry salad.
4.Zinc
This mineral is necessary for proper growth and immune function and is found in large amounts in meat. However, zinc can also be obtained from plant foods.
Sources: Soybeans such as chickpeas, lentils, and edamame, soy milk, and tofu.
5. Protein
Protein is essential for growing children. But while this is usually the nutrient that parents worry about the most, it’s probably the nutrient you need to worry about the least. Meat is a rich source of protein, but many other foods also contain protein, and grains also contain protein.
Sources: beans, edamame, chiquepas, nuts, seeds, nut butters, milk, yogurt, cheese, eggs. Both quinoa and soy are “complete proteins.” This means that, just like meat, it contains all the essential amino acids that the body needs (but can only be obtained from food).
