Vegetarian diets
Children can thrive on vegetarian diets, whether they are ovo-vegetarian (non-animal, but including eggs) or lacto-ovo-vegetarian (no meat, but including dairy products and eggs). In fact, vegetarians may reduce their risk of developing conditions like obesity. Parents of vegetarian children may still refer to Canada's Food Guide. Select foods from all the food groups, but choose protein-rich alternatives to meat such as tofu, legumes (beans, lentils, chickpeas), nuts, and eggs.
There is clinical evidence, however, that children on a highly restricted vegan diet of non-animal foods grow more slowly and have less body fat than children with more varied diets. Also, because vegan children do not eat dairy products or eggs, they risk not getting sufficient energy, protein, iron, calcium, vitamin D, vitamin B12, and riboflavin. If you have questions about your child's vegetarian diet, contact your public health unit. A dietitian can confirm whether your child is receiving the necessary nutrients, and answer any other questions you may have.
Are supplements necessary?
If your child is eating according to the Food Guide, is growing well, and is healthy, she doesn't require vitamin, mineral, or fibre supplements. Indeed, supplements in cute shapes may do more harm than good because they are a temptation for children. If your child eats an overdose of these vitamins, seek medical attention immediately.
North American children are most likely to be deficient in iron and calcium. Iron, which enhances cognitive functions and learning, is found in meat, poultry, fish, seafood, dark green leafy vegetables such as spinach and broccoli, dried fruits such as prunes and apricots and iron-fortified breads, cereals, and pastas. Encourage your child to also eat foods containing vitamin C, which improves the absorption of iron in the diet.
Growing children also require calcium to develop strong bones and teeth. If your child rejects plain milk, try it over cereal. Or try home-made banana, peach, or strawberry milkshakes -- milk is the preferred source of calcium because it is fortified with vitamin D, which is essential to the absorption of calcium. Other dairy products such as cheese, yogurt, quark, and cottage cheese also contain calcium, but lack vitamin D. A child who cannot drink milk because of a cow's milk allergy or who is not exposed to sufficient sunshine will likely require a Vitamin D supplement.
Although fibre is essential to a healthy diet, too much fibre can interfere with your child's ability to absorb essential nutrients, cause diarrhea, and discourage appetite. Feed your child a balanced diet, avoid low-fibre fast foods, and do not offer fibre supplements.
Breast-feeding and bottle-feeding
Breast-feeding after twelve months offers emotional nourishment for mother and child, but there is no nutritional advantage to nursing children beyond the first year. If you choose to wean during this period, you can be confident you are not compromising your child's health or nutritional requirements. Bottle-fed babies no longer require iron-enriched formula, and they can safely make the transition to cow's milk. Whether you are breast- or bottle-feeding ensure that your toddler does not fill up on milk or other liquids before mealtimes.
