Around 3 million people – five per cent of the UK population – are vegetarians, and there are some very compelling reasons for joining them.
Many people switch to a vegetarian diet because they do not approve of killing animals or the ways in which animals are kept and treated for food. Others express concern about the effect raising animals for their meat is having on the environment.
But many choose to switch to a vegetarian diet because of the growing awareness of the importance of healthy eating. In fact research has shown that vegetarians suffer less from coronary heart disease, obesity, high blood pressure, type II diabetes, certain diet related cancers, diverticular disease, appendicitis, constipation and gallstones.
The question that most concerns parents is ‘Will my child get the right balance of nutrients?’
The stereotypical view of the vegetarian as pale and unhealthy is both old and false, says Caroline Chishom, communications manager at The Vegetarian Society. ‘It is perfectly achievable to get right balance of nutrients in your child’s diet,’ says Caroline. ‘In fact children who eat a vegetarian diet are more likely to have their five fruit and veg each day and that’s a major factor in reducing premature death.
She adds, ‘There is certainly plenty of evidence to show that vegetarian children grow just as well as their meat-eating counterparts providing they receive the right balance of nutrients.’
And balance is the key point to keep in mind. As long as your child eats a varied diet that includes foods taken from each of the vegetarian food groups (protein, carbohydrates, fats, vitamins and minerals) they should get all the nutrients they need.
Children at this age need plenty of energy and nutrient-dense foods because they have small stomachs and large energy needs, so meals need to be frequent and regular. High-fibre, low-fat diets, as recommended for adults and older children, are not suitable at this age as they will not necessarily provide sufficient concentrated energy or nutrients.
By school age, a child's eating habits will usually have been established by the family around them. Even so they will often exercise some choice and it is not uncommon for a child to express distaste at eating meat as they become more aware of the world around them, even in a meat-eating household.
It is best to avoid forcing children to eat foods they do not enjoy, this way the dinner table will not become a battle ground.
There are certain nutrients that are key to any healthy diet, but more so if you are following a vegetarian one.
Vitamin B12 – needed for the formation of red blood cells and the maintenance of a healthy nervous system. Vegetarian children can usually obtain enough of this vitamin from dairy products and eggs, but vegan children and those who consume few dairy products will need vitamin B12 from fortified foods, such as some soya milks, low salt yeast extract or breakfast cereals.
Protein – important nutrient for growth. Children can get sufficient amounts provided they eat a varied diet that includes milk, cheese, free-range eggs, yoghurt, soya milk, tofu, beans, cereals/grains, nuts and seeds.
Iron – important for growth and healthy blood. Iron-rich foods suitable for children include dried fruit, (such as apricots), molasses, beans, lentils, egg yolks, wholegrain cereals and green vegetables.
Vitamin C – aids absorption of iron from plant foods and so it helps to give sources of both these nutrients together. Vitamin C is found in frozen, fresh or juiced fruit and vegetables.
Calcium – important for healthy teeth and bones. Good sources include cow's milk, yoghurt, fortified soya milk, cheese, green vegetables, wholemeal bread, beans, lentils, ground almonds, sesame paste and tofu.
Zinc – helps with the healing of wounds and is important for healthy skin and a healthy immune system. Good sources include dairy products, beans and lentils, yeast, nuts, seeds, wholegrain cereals and pumpkin seeds, one of the most concentrated vegetarian food sources of zinc.
The Vegetarian Society has plenty of information, tips and recipes to help ensure your child receives all the nutrients needed, plus a website and newsletter targeted at young vegetarians. Visit vegsoc.org
Vegetarian fact - Did you know? The term ‘vegetarian’ was coined on 30 September 1847 at the first meeting of The Vegetarian Society. Prior to this they were known as ‘Pythagoreans’.
