Vegetarianism and Kids

There are a lot of reasons why someone chooses to become a vegetarian. It might be because of health reasons, spiritual reasons or any number of personal reasons. But whatever the reason, once a person takes the step to become vegetarian, their life will change and they'll have to be cautious about their nutritional intake.

Consideration must be taken to get enough vitamins, minerals and protein, and this is especially true for women and children. Children need additional iron, and women will need more calcium and iron. Since most dietary iron is obtained from red meat, supplements or significant amounts of iron rich foods will have to be consumed. Iron can be found in broccoli and other vegetables like spinach. There are several types of vegetarianism. Vegan means no meat or animal products are used at all, while lacto-ovo vegetarians each dairy and eggs.

Whether a parent decides that their child should be vegetarian or whether the child decides for themselves, the diet must be carefully monitored. Since children are still growing and developing, they require extra nutrition. It's also a good idea to see that the diet is varied so the child doesn't get bored or fed up with the same old thing. Rather than serving a bland diet, spices, sauces and different herbs should be used for seasoning.

The main vitamins and other nutrients that children and teenagers must have included in their diet are proteins (from dairy, beans, grains and nuts), calcium (from dairy, broccoli, soy), iron (from beans, grains, vegetables, bread and eggs), zinc (from cereal, nuts, legumes), vitamin D (from dairy and other foods that are fortified) and vitamin B12 (from dairy, bread, soy and eggs).

Being a vegetarian can be a bit problematic for kids and teens when it comes to school lunches. Although today, many schools recognize the fact that there are more vegetarians around, lunches can still present a problem. One healthy, and easy, lunch is the old faithful peanut butter and jelly sandwich. It's high in protein and grains, but can get boring after a while. So, to mix it up a bit, celery and peanut butter, granola, cheese, fruit and vegetable sticks can be added or exchanged. If a child likes salad, then it can be packed or purchased from school. Juice also provides good nutrition, as does milk.

It's important to monitor your child's eating habits, because it might be easier for a child, especially a teen, to make a lunch out of French fries. While fries once in a while won't hurt, as we all know, making fried food a habit will not only cause obesity, but it won't provide the needed nutrition. With care, a vegetarian diet for kids can be a healthy alternative.