With an estimated 375 million people following a vegetarian diet worldwide \u2013 and with those numbers expected to increase over the next few years \u2013 more and more parents are asking if it\u2019s 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 \u2013 sometimes also called a lacto-ovo diet \u2013 includes dairy and eggs.<\/p>\n\n\n\n
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\u2019s risk for developing certain cancers, and low in cholesterol and unhealthy fats, which is good for a healthy heart.<\/p>\n\n\n\n
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 \u2013 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.<\/p>\n\n\n\n
Important nutrients to ensure a vegetarian child is getting enough of if they follow a plant-based diet:<\/strong><\/p>\n\n\n\n Protein –<\/strong> Requirements are around 19g a day for a child aged between 4 and 9 years old \u2013 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.<\/p>\n\n\n\n Calcium –<\/strong> 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<\/em> or Fruit Medley + Yoghurt Fruit Puree With Yoghurt<\/em>. The Squish yoghurt range uses double cream yoghurt, and is free from preservatives, colourants and flavourants.<\/p>\n\n\n\n Iron \u2013<\/strong> Important for proper growth and development, iron-rich foods include beans, spinach, dried fruit, pumpkin seeds, cashew nuts and lentils.<\/p>\n\n\n\n Vitamin B12 \u2013<\/strong> 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.<\/p>\n\n\n\n