Growing Vegetarians: Making Sure Your Kids Get the Proper Nutrients

As more families opt for a meatless lifestyle, providing a well-balanced diet for kids — from toddlers to teens — becomes a priority. It doesn't have to be a challenge, though. "With vegetarian diets, it's relatively easy to supply all the nutrients a growing child needs since these diets contain foods from all five food groups," says Elizabeth Somer, dietitian and author of "Eat Your Way to Happiness." All it takes is some creative and careful planning for your child to get the proper nutrients as a growing vegetarian.

"Whether your child is a lacto-ovo vegetarian or a vegan, he needs a wide variety of protein sources to ensure optimal intake of this critical nutrient," says Somer. Enhance your child's diet with black beans and rice, a peanut butter sandwich, split peas, sunflower seeds, whole-wheat bread and lentil soup, suggests Somer.

Iron is one of the biggest nutritional concerns for vegetarian children, says Somer. "When children eliminate red meat, they eliminate the most concentrated and absorbable source of iron, a mineral essential in growth and development." Bulk up your child's iron intake with daily servings of dark green leafy vegetables, dried fruit and cooked dried beans and peas. Vitamin C also enhances iron absorption, says Somer.

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Zinc is another concern for vegetarian children, according to Somer. "Vegetarian diets are high in fiber and phytates, which interfere with zinc absorption," she says. Ensure your child has a diet of zinc-rich foods, such as lima beans, nut butters, soy products and cooked dried beans. Add wheat germ to pancakes, muffin batter and cereals, and your child will welcome the nutrients.

Teens, especially, may opt for chips and cookies rather than yogurt and beans, says Somer. Ensure your teen gets the iron and calcium she needs by boosting her dairy intake. "The high-quality protein in milk and eggs can be enhanced by plant protein in grains," Somer says. Beyond eggs and cheese, Somer recommends soy milk that's fortified with calcium, vitamin D and vitamin B12. "Avoid drinking tea or coffee with meals since compounds called tannins in these beverages inhibit iron absorption by up to 75 percent," Somer says.

It never hurts to include some fortified products in a child's diet to meet his needs, says dietitian and nutritionist Lauren Schmitt. "Many fortified cereals are packed with the vitamins and minerals that are necessary for health maintenance," she says. Let your child chomp on those Cheerios and granola bars and add some yogurt on the dinner plate to enrich his vitamin intake.

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For insurance, a child can take a general multivitamin to meet baseline goals for vitamins and minerals, says Schmitt. "A B12 supplement may be indicated if no animal products are eaten and intake of fortified products is low," says Schmitt. "Children, in general, are at risk if they eat a poor diet, so families need to focus on getting their child a nutrient-rich diet."

Getting enough calories may be another issue in vegan and vegetarian diets, says Carol Cottrill, certified nutritionist and author of "The French Twist." "Plant-based foods have a lot of nutrients per calorie, but not a lot of calories per serving," says Cottrill. She recommends offering children frequent meals that include higher-calorie foods, such as peanut and almond butter sandwiches, pasta with nuts and seeds, dried fruits, avocados and smoothies.

The importance of proper digestion is a concern for all children, but especially vegetarian children, says Dr. Mary Ann Block, medical director of The Block Center. With an emphasis on protein intake, many times children opt for nutrients in liquid or smoothie form. "I don't recommend drinking protein in something like a smoothie," says Block. "We must chew our food to release the enzymes needed for proper digestion."

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