According to a 2000 poll conducted by the Vegetarian Resource Group, one million school age children consider themselves vegetarian. These children typically choose the plant based lifestyle for either health, environmental, or ethical reasons. But what about nutrition? Can a child who leaves out the entire meat group get the necessary vitamins and minerals for a developing body?
In its Dietary Guidelines for Americans (2005), the American Dietetic Association assures that “vegetarians of all types can achieve recommended nutrient intakes through careful selection of foods.” Diets should include lots of fresh fruits and vegetables, plenty of whole grains and a smattering of nuts and seeds. Those families who choose to include eggs and dairy should check for low fat, healthful options. Parents can guide children toward smart choices that will benefit both mental agility and a developing body.
Your child is growing faster now than he will at any other time during his life. Infancy and adolescence, especially, are marked by periods of rapid emotional and physical growth. During his first two years, your baby will go from being completely dependent on Mom and Dad to walking, talking, and generally getting into trouble. By the time he reaches seven years of age, his brain will already be nearly its adult size. As puberty approaches, your child may even pass up the adults in his life in both stature and strength. The food your child eats fuels each stage of this development.
While planet friendly, a vegetarian diet is not always healthful and nutritious. I know a few teenagers at least who exist on not much more than grilled cheese, chips, pop, and cheese pizza. For breakfast they may choose a frozen toaster pastry, for lunch some fries from the drive through. Dinner, then, might be macaroni and cheese with a few green beans. At the end of the day, this youngster has MAYBE taken in a grand total of two servings of veggies with the toaster pastry filling counting as his fruit.
Compare this to the child who wakes to a bowl of oatmeal with raisins and walnuts. In his lunchbox, he has some fresh strawberries and pita wedges with hummus. Also inside is a chocolate soy milk drink box. Dinner includes a serving of hearty homemade vegetable soup with a whole grain muffin. Instead of soda, this child has a tall glass of water with lemon and lime slices. He will not only be more alert in school, but will have more energy for play, homework, and sports activities.
He will also reduce his future chances for certain life threatening illnesses. The new food guide promoted by the United States Department of Agriculture (USDA) suggests that a diet rich in fruits and vegetables lowers an individual’s risk for heart disease, stroke, and certain cancers. Such a diet also lowers the incidence of high blood pressure and type 2 diabetes. More than likely, this youth also will maintain a better weight than will his junk food eating peers.
While you may not have the influence in your child’s life that her peer group does, you still play a key role in setting standards. Your daughter will look to you for guidance and information. She will notice if you bring home apples and bananas for snacks or if you load the cart instead with cookies. She will observe the extra effort you put into making homemade dinners. When out with friends, she will know that a baked potato is better than fries because she has seen you make the choice many times.
Vegetarianism can be a rewarding nutritious way to eat. Discover with your child new foods, experiment with recipes, and search out others you know who follow a plant based diet. Make a game out of finding as many veggie options as possible on menus at local restaurants. Let the kids help with the grocery list. Working together can ensure a plate that’s loaded with deep reds and leafy greens rather than simply some white cheesy starch.
