Living with a vegetarian
If you are a family of carnivores, how will your daughter achieve adequate nutrition Becoming a vegetarian means more than just not eating meat. It means replacing the nutrients we obtain through eating meat with the nutrients available in legumes, seeds, nuts, eggs, and dairy products.
When you make a stir-fry before adding the chicken take out some vegetable for your daughter and mix a portion of tofu into her servimp.When you're barbecuing burgers for the rest of the family, includea veggie burger for your daughter. Add chickpeas to the rice dish instead of ham once in a while, so the whole family can enjoy a vegetarian meal.
Vegetarian food usually has less fat and more fibre, and it's more economical. Compared with meat-eaters, vegetarians reduce their risk of heart disease, osteoporosis, hypertension, and some types of cancer in their adult years, and are less likely to die from Type if diabetes.
Nourishing the vegetarian child
If your child is a lacto-ovo vegetarian (she eats eggs, milk, and dairy products), getting enough protein is not a problem. However, you must take care she obtains adequate energy, iron, and zinc.
Energy
Vegetarian diets tend to be high in fibre, so a child can feel full before her calorie needs are met. Higher-fat foods, which are a concentrated source of energy, can help your child receive adequate calories. Serve energy-dense foods such as nuts, cheese, peanut butter, dried fruits, and tahini.
Iron
Vegetarians get sufficient iron if their meals include iron-rich foods such as seeds, legumes, eggs, blackstrap molasses, dried fruits, iron-enriched breakfast cereals, broccoli, and wheat germ. To double or triple the iron intake from vegetables:
• Eat them with a source of vitamin C such as fruit juice, broccoli, potatoes, tomatoes, or citrus fruits. Vitamin C helps the body absorb Iron.
• Cook in a cast-iron pot. Some of the iron in the pot will transfer to the food, especially if the dish contains acidic foods such as tomatoes or lemon juice.
Zinc
Good sources of zinc for the vegetarian child include nuts, sprouts, legumes, eggs, wheat germ, and milk.
If your child has turned vegan (that is, he eats no eggs or milk prod. ucts), you not only have to be careful that he receives adequate energy, iron, and zinc, but also sufficient calcium, protein, and vitamins D and B12 To plan a vegan diet for a growing child, it's best to consult a dietitian.
