School-age vegetarians
While most vegetarian children have traditionally been raised as such since birth, more and more kids as young as 8 or 9 are choosing the lifestyle for themselves. This is great! And despite concerns, they usually don’t find themselves suffering socially because of it. A lot of children have to avoid various foods due to allergies – like dairy, nuts and chocolate – and vegetarian/vegan kids are no different.
You’ll probably have to provide them with school snacks and lunches from home, though, as school menus usually offer few vegetarian choices – although they may offer juice, vegetables and fruits, dairy free breads, baked potatoes and even bean burritos. If your child’s school offers a weekly menu, you can plan ahead of time, discussing with your child what they will or won’t eat, and what you can supplement from home, This is also a great opportunity to get your child involved with making responsible food choices! choices.
During the teen years, a lot of kids choose vegetarian diets themselves for moral and ethical reasons. This is terrific – but teenagers are still teenagers whether they eat meat or not, and you’ll find your teen gravitating toward cookies, chips, french fries and candy, and away fro salads and raw vegetables. Work with your child, and patiently try to get them to eat less empty calories and more nutrient-dense foods.
Teens with eating disorders often latch onto a vegan diet as a socially acceptable way to control their food and undereat, so if your child is losing a great deal of weight and shows other signs of anorexia or bulemia, deal immediately with the problem. Vegan diets do not lead to eating disorders – it’s a serious mental health problem that may need professional intervention. If your teen appears to be seriously underweight, first talk to her about their diet and work with her to make changes so that she’s getting the nutrition she needs. But if the problem persists and you suspect your child has an eating disorder, seek professional help.
Nutrition for all ages
Because children are growing – and growing rapidly – they need a lot of nutrients to fuel their growth. Calcium is especially important, as bones are growing during this period. So make sure they eat plenty of leafy green vegetables, legumes and drink calcium-fortified orange juice. Calcium-rich foods are usually full of iron, too, which is great because children need a lot of iron – make sure they also get plenty of Vitamin C to help absorb the iron.
The vitamin family should be represented, too - if they’re eating a variety of foods, they should be getting enough B12 and D, but if you’re concerned about their nutrient consumption there are vegan multivitamins for children available at your natural foods store.
Kids are notoriously fussy, but when presented with a variety of tasty, appealing and convenient foods, they’ll have no trouble enjoying a vegetarian diet. By keeping your cupboards free of empty-calorie foods and providing an array of healthful snacks – baby carrots, fresh fruit, hummus and whole wheat crackers, and whole grain breads – you’ll encourage your kids to eat healthy foods, setting the stage for their healthy adult diets.
And, of course, you can do your part to make them feel good about their vegetarian lifestyle by setting a good example with your own eating habits. That means making delicious meals for the entire family, and turning meal time into a pleasant, bonding experience. Try not to nag them about their food choices – they’re kids, and they’re still learning about what they like to eat. If your shelves are full of healthy, tasty foods, that’s the first thing they’ll grab when they get hungry. And if you raise them to enjoy fresh fruit, vegetables and whole grains as toddlers, they’re less likely to go overboard on junk foods when they hit their teens.
