Is a Vegan or Vegetarian Diet Healthy For Children?

A vegetarian diet for children is possible if the menu is varied and varied. However, it is not advisable for children to eat a purely plant-based, vegan diet without meat, fish, eggs, milk and milk products, or honey. The supply of all necessary, vital nutrients is not guaranteed for children if they do without all foods of animal origin. Growth disorders can occur and there is a risk of diseases such as rickets due to the insufficient supply of various nutrients.

A vegetarian diet for children, on the other hand, can be healthy as long as you, the parent, pay attention to certain things. The daily consumption of milk and milk products can cover the need for vitamin B12 and calcium. A glass of milk, a yoghurt, and a slice of semi-hard cheese a day is about enough for a four to six-year-old child. Your child can get protein and vitamin B through eggs; two to three eggs a week are recommended.

If possible, your child should not do without fish entirely on a vegetarian diet. In addition to vitamin D and iodine, fish also provides valuable omega-3 fatty acids. The iodine requirement can be covered by enriched products such as iodized salt. Omega-3 fatty acids can also be found in many nuts as well as rapeseed, soybean, walnut, and, above all, linseed oil. Children should also spend a lot of time outside in the fresh air to boost the body’s own vitamin D production.

In addition, a vegetarian diet must be particularly varied. Combine different grain types and products and give preference to whole grain products. In addition, cook often with legumes and various fruits and vegetables. Then the nutritional needs of the child can be met without meat.

Iron supply can be difficult, however, since the body cannot absorb the iron from plant-based foods as well as from meat. However, you can improve iron utilization by combining it with foods containing vitamin C. Vegetable iron can be found, for example, in whole grain products, green leafy vegetables, legumes, and berries. Vitamin C is particularly found in peppers, broccoli, fresh fruit, and citrus fruits.