As parents, we want children to grow up not only healthy, but also environmentally conscious. If the parents are already vegetarians, it makes sense to raise the children vegetarian as well. A growing body can also obtain all the nutrients it needs from a vegetarian diet if it is fed properly.

 

Newborn babies are vegetarians by nature, as they feed exclusively on breast milk or formula. After about 6 months, the first solid foods are introduced to nourish the baby's growing needs. Vegetarian babies should be fed four main food groups:

Carbohydrates from bread, rice, pasta or potatoes
Fruit and vegetables
Milk and dairy products
Other sources of protein such as tofu, egg, nuts and beans

A vegetarian diet is rich in fibre. As a baby needs plenty of calories, it should be given energy-rich foods such as avocado, potatoes and egg. The baby should alternate between bread, rice, pasta and potatoes to provide fibre.
There are a few things to consider for vegetarian babies and children to ensure an adequate supply of iron, protein, vitamin B12 and selenium. Proteins are vital for growth. For vegetarian children, this can come from tofu, nuts, hard-boiled eggs, yoghurt, soft cheese, beans and lentils. As with all nutrients, it makes sense to offer a variety of foods and not rely on a single source of protein.

Dark green vegetables, lentils, peas and wholemeal bread are rich in iron. A glass of orange juice with meals is recommended to improve the absorption of iron, as vitamin C facilitates the absorption of iron.

Vitamin B12 is required for the formation of red blood cells and for the release of energy. Vitamin B12 can be obtained from fortified breakfast cereals, eggs, yeast products and dairy products. It is advisable to ask your paediatrician whether a vitamin supplement is necessary to ensure that children have a sufficient intake of vitamin B12.

Selenium supports the function of the immune system. Many nuts contain a lot of selenium. As whole nuts are often a problem for small children, they should be added to meals in ground form.

As soon as the children are old enough to understand, the parents should explain to them the reasons why they are vegetarian. Even if the parents are strict vegetarians themselves, they should consider not allowing the children to eat meat products from time to time, because the children should not be forced into a lifestyle that the parents have chosen for themselves. It is better to give children freedom and set a good example so that they can make their own choices later on.