- Can children eat vegetarian food?
- Does it make sense for children to grow up vegetarian?
- What should I watch out for when children eat vegetarian food?
- Can I feed my child a vegetarian diet?
- As always in life: It’s all in the mix
- Important nutrients for children: iron
- Omega-3 fatty acids: the important and right fat
- Zinc supply in a vegetarian diet
- Feeding children a vegetarian diet: tips & tricks
Can children eat vegetarian food?
Yes, according to scientific research, it is possible to eat vegetarian food without any deficiency symptoms.
Does it make sense for children to grow up vegetarian?
Opinions differ on this question. However, there are good reasons for both sides. More fruit and vegetables on the menu makes sense, but this does not automatically result in a balanced diet.
What should I watch out for when children eat vegetarian food?
A varied diet with changing foods is fundamentally helpful. Regular blood tests also help to identify deficiency symptoms at an early stage.
Eating vegetarian has become a matter of course for many people. Eating no meat means no animal gets hurt 🙂
There are many good reasons to give up meat and fish. But is a meat-free diet healthy for children? Are veggie kids getting all the nutrients they need? Here you can find out what you should pay attention to if you want to feed your children vegetarian food.
Vegetarian parents usually also want to feed their child meat-free. But sometimes it’s the children who suddenly give up meat because they realize that they don’t want to eat dead animals. Then, overnight, there is often an end to hot dogs and ham sandwiches.
Can I feed my child a vegetarian diet?
According to the Children’s Health Foundation, children can be fed vegetarian without any problems – with a balanced diet in which the children eat lots of fruit and vegetables.
As always in life: It’s all in the mix
A good, varied mix is important for a healthy family diet. It makes no difference whether the family eats vegetarian or not. Feeding children healthily is often not that easy: Many children have very specific, often one-sided preferences, do not want to eat what is on the table and often find it difficult to eat anything green.
In general, the more colorful and varied the menu, the better!
Important nutrients for children: iron
One nutrient that is often deficient without consuming meat is iron. Although many plant-based foods contain iron, iron is not just iron: the body is less able to absorb plant-based iron than animal-based iron, with the result that vegetarians are more likely to suffer from iron deficiency.
Omega-3 fatty acids: the important and right fat
Vegetarians are usually well supplied with omega-6 fatty acids, but often lack omega-3 fatty acids.
Omega-3 fatty acids are important for brain and eye development and for cardiovascular health.
Good omega-3 fatty acid suppliers: linseed, walnuts, rapeseed oil
Zinc supply in a vegetarian diet
It is true that zinc is only slightly lower in vegetarians than in people who eat meat. But since the trace element is so important for children we advise children to ensure they have a good supply of zinc. Unfortunately, our body is not good at storing zinc, so we have to regularly take it in anyway.
Zinc is important for the immune system, growth, wound healing and many metabolic processes in the body. Growth failure can be a sign of zinc deficiency.
Good sources of zinc: whole grains, pumpkin seeds, oatmeal and lentils
Feeding children a vegetarian diet: tips & tricks
The stars of vegetarian cuisine are plenty of vegetables and whole grains. Combined with nuts, seeds and high-quality fats, all the important nutrients are included.
A wide range of foods is important – and healthy.
Whether you feed your child a vegetarian diet or not, if they try different things from an early age, over and over again, those foods have a good chance of making it to the top of their favorite foods list later on.
Many children need time to get used to new foods. Therefore, offer broccoli, lentils or beetroot again and again, preferably in different dishes in different forms.
Five servings of fruit and vegetables a day are ideal. A portion of fruit may also consist of a glass of juice.
Use high-quality cold-pressed oils, not refined ones.
The omega-6 and omega-3 fatty acids found in canola and walnut oil are important for development.
