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Is it healthy for a child to be a vegetarian?

With an estimated 375 million people following a vegetarian diet worldwide – and with those numbers expected to increase over the next few years – more and more parents are asking if it’s healthy for a child to follow a vegetarian diet. First, to clarify: a vegan diet contains no animal products (or by-products) at all, while a vegetarian diet – sometimes also called a lacto-ovo diet – includes dairy and eggs.

A plant-based diet can be tasty and there are health benefits, too. A vegetarian diet tends to be high in vitamins, minerals and fibre, which may reduce a person’s risk for developing certain cancers, and low in cholesterol and unhealthy fats, which is good for a healthy heart.

Yes, a vegetarian diet can be a healthy choice for a child but it may require a little more monitoring and planning from the parents to make sure it meets all their nutritional needs. A child following a strict vegetarian diet will need to be willing to eat a wide range of foods, including dairy, fruit, vegetables, pulses, nuts, seeds and eggs – fussy vegetarian eaters who avoid whole food groups are at risk for nutrient deficiencies. Luckily, Squish has a range of fruit and veggie purees to make things easier, which taste delicious and have no nasties, like preservatives, colourants flavourants or starch.

Important nutrients to ensure a vegetarian child is getting enough of if they follow a plant-based diet:

Protein – Requirements are around 19g a day for a child aged between 4 and 9 years old – and can be found in non-animal food sources like cheese, nuts, eggs and tofu. Consider swapping everyday foods, like pasta, for higher protein versions, like pasta made from lentils.

Calcium – Opt for calcium-rich foods like cheese and yoghurt, leafy greens like bok choi and broccoli, or fortified cereals. Fortified non-dairy milks (like soy, rice- or nut-milks) are also good sources. Try Squish Apple, Guava + Yoghurt Fruit Puree + Yoghurt or Fruit Medley + Yoghurt Fruit Puree With Yoghurt. The Squish yoghurt range uses double cream yoghurt, and is free from preservatives, colourants and flavourants.

Iron – Important for proper growth and development, iron-rich foods include beans, spinach, dried fruit, pumpkin seeds, cashew nuts and lentils.

Vitamin B12 – Ensure a vegetarian child is consuming sufficient Vitamin B12 through foods like fortified soy- and almond milk (if no allergies are present), Marmite, eggs and dairy products.

Content created by www.babyyumyum.co.za and should not be considered a substitute for medical advice.