Thursday 13 August 2009

Vegetarian Cooking For Kids – How To Ensure Your Vegetarian Child Gets All Nutrients She Needs

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Children, because they are still growing, have different nutritional needs than us adults. For example, they need more fat. They need foods which are packed with nutrients to ensure a healthy development of their bodies. Since vegetarian cooking excludes a whole food group (all meat and meat products) which does provide important nutrients, you need to choose your child’s food very carefully to avoid a lack of certain nutrients which might negatively affect his development.

Food groups
Choose a diet that is well balanced between the following food groups:
  • grains (wheat, rye, buckwheat, barley) and grain products (pasta, bread, muesli)
  • vegetables and fruit
  • legumes (beans, peas, lentils, peanuts, soybeans)
  • nuts and seeds
  • eggs and dairy products (milk, cheese, yoghurt)
The first three groups (foods that are very difficult to overeat because they are rather low in calories) should make out the bigger portion of your child’s meals whilst the remaining two need to be kept in moderation because they also contain fairly much fat.


Vitamins and minerals – Important components for your child’s health and development
  • Make sure your child eats plenty of fruit and vegetables every day, preferably fresh ones as they got the highest vitamin content. Whole fruits contain more nutrients than fruit juice.
  • Legumes are also rich in vitamins and minerals and should be eaten often.
  • Another source of vitamins and minerals are animal products like eggs and dairy products which should also form part of your child’s daily diet.

Fiber – Keeping your child’s digestive system healthy
  • Most fruit and vegetables contain fairly much fiber, and so do starchy foods.
  • Give your child whole grain products instead of refined ones like white bread or rice, since they contain more fiber and complex carbohydrates. And the less refined a food is, the more nutrients it contains.

Carbohydrates – Giving your child energy for life
  • Rather give your child foods containing much complex carbohydrates (for example grains and whole grain products, rice, lentils, bananas). These are released into the blood stream slower and will give your child lasting energy. Since this kind of foods is also more filling, it prevents your child from overeating.
  • Keep food with “empty carbohydrates” to a minimum. Sweets, cookies and cakes only give energy for a moment and barely contain nutrients but lots of calories. These foods should be kept for occasional treats but not be part of your child’s main diet.

Proteins – Essential components for your child’s growth
  • Animal products contain all essential amino acids (the components of proteins) whilst grains, legumes and nuts only contain some of them. Since your child doesn’t eat meat, it’s important that she has milk, cheese and yoghurt on a daily basis. Eggs also provide protein.
  • Combine legumes, grains and nuts with each other. They contain different amino acids, so when you combine them your child will get all she needs. It’s also a good idea to serve these foods with dairy products or eggs.

Fat – Another energy provider and crucial nutrient for your child’s brain development
  • Make sure that your child meets his needs of fat by consuming healthy fats, for example milk, cheese, yoghurt, avocados and peanut butter. Avoid fatty foods that barely contain nutrients (cakes, cookies, chocolate bars, fried foods etc.). If your child eats plenty of fruit, vegetables and grains as well, he should not develop weight problems.
  • Never put your child on a low-fat diet without consulting your GP or a dietician first, even if your child seems to be overweight. If you cut down on fat too much or cut out the wrong type of foods, your child might develop a shortage which could possibly have a negative effect on his brain development.

General tips to create a healthy vegetarian diet for your child
  • Make your child getting used to healthy foods as early as possible. If children grow up eating healthy, they are likely to continue eating healthy. Most kids anyways enjoy it.
  • In every meal you serve your child, combine at least two of the food groups listed above to ensure a maximum of nutrients.
  • Serve a variety of fruit, vegetables and legumes over the course of the week. The more variety is in your child’s diet, the more likely she will get all her body needs for a healthy development, and the less likely she would develop a lack of something.

Menu tips for your vegetarian child
  • Give your child whole grain bread with peanut butter or self-made muesli with fruit and milk for breakfast. Don’t buy cereal mixtures or muesli mix since they are often rather high in calories.
  • For a healthy main meal providing a maximum of nutrients, you could choose a combination of vegetables, legumes and whole grain products, maybe including a smaller portion of dairy products or eggs (e.g. a risotto with peas and carrots and some grated cheese mixed in, or a chili of baked beans, tomatoes and green pepper with whole grain rolls).
  • To create a nutrient dense snack, serve fresh fruit with yoghurt, or whole wheat toast with peanut butter.

Conclusion: A healthy vegetarian diet for your child
As with any other diet, in vegetarian cooking too it is important to ensure that your child gets all nutrients she needs for a healthy growth and development: enough of all kind of vitamins and minerals, sufficient fiber, carbohydrates, proteins and fats. To ensure this, serve a wide variety of fruits, vegetables and legumes and also make sure your child eats grains or grain products, eggs and dairy products on a daily basis. Combine at least two of the food groups listed above and create meals that are high in nutrients to meet your child’s increased need for these. Foods that barely contain nutrients should be kept to a minimum, for example as a treat every now and then.

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Copyright 2009 by Bettina Berlin. All Rights Reserved.

This website is for informational purposes and support only. It can never replace professional advice about nutritional issues. If you suffer, or suspect you might suffer from any medical condition and might require a special diet, I strongly recommend that you consult a health care professional or dietician.

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