When Your Child Believes Meat is usually Murder

Reed Mangels, a nutrition adviser for the Vegetarian Resource Group, said such conflicts are an opportunity to practice tolerance, learning how to live with as well as get along with people of differing viewpoints.

Susan Levin, director of nutrition education for the Physicians Committee for Responsible Medicine, a nonprofit which promotes a plant-based diet, said studies show which vegetarian children as well as teens are at lower risk than their nonvegetarian peers for being overweight as well as obese — conditions which are linked to Type 2 diabetes as well as heart disease.

A child can get all the necessary nutrients in a vegetarian diet through a variety of foods like grains, soy, vegetables, fruits, nuts as well as beans, according to the American Academy of Pediatrics. Nutritionally balanced vegetarian diets are more challenging if a child is usually more selective, “however there are picky vegetarians who are healthy,” said Ms. Passerrello. The American Academy of Pediatrics recommends which parents consult a trained dietitian for an individual assessment as well as recipe recommendations.

One of the biggest myths about vegetarian diets is usually which they lack sufficient protein. “On average, most kids consume far more protein than they need,” says Ms. Levin. According to the National Academy of Medicine, those ages 9 to 13 need 34 grams of protein a day. A cup of tofu contains seven grams, while a cup of cooked beans has 15 grams, as does a cup of soy milk. A mere tablespoon of peanut butter contains roughly four grams.

Parents do need to be vigilant in ensuring vegetarian children get enough of one essential nutrient: iron. Ms. Passerrello said which iron is usually more easily absorbed coming from animal sources than plants. Spinach as well as whole grains are the best vegetarian sources. She said iron is usually better absorbed in plant-based sources when combined with vitamin C, so squeezing lime, lemon or orange on a salad or adding citrus fruits to smoothies can be helpful. Cereals fortified with iron are another option.

Vegan diets are slightly more challenging than vegetarian. The only essential nutrient found in animal products which is usually not usually found in plants is usually vitamin B12. While vegetarians can get which through dairy products, vegans cannot. So the item’s typically recommended which vegans take a B12 supplement or consume foods fortified with vitamin B12. Dr. Mangels points out which B12 is usually often added to soy milk, veggie meats as well as some breakfast cereals. Vegans can consume fortified plant milk to get calcium found in cow’s milk, along with high calcium foods like dark green vegetables, she said.