Vegetarian eating for children factsheet

Introduction

Vegetarians do not eat fish, meat or poultry but do eat eggs and dairy. However, there are different types of vegetarians such as:

Lacto-ovo vegetarians avoid meat but include eggs, milk, and dairy products
Lacto-vegetarians avoid meat and eggs, but include milk and dairy foods
Vegans avoid all foods derived from animal products. This diet can be low in iron, zinc, B12, and potentially protein and total energy. It will need additional consideration and is beyond the scope of this fact sheet.

It is recommended you seek the assistance of an Accredited Practicing Dietitian to make sure your child is eating an adequate diet.

This information, with its food examples, is intended for educational purposes only and does not constitute SCHN/JHCH endorsement of any particular branded food product.

Things to consider

Vegetarian diets in children

To grow and develop appropriately – children need to eat foods from all of the food groups:

breads and cereals
fruit and vegetables
dairy foods
meat and meat alternatives (protein rich foods)
fats and oils.

Important nutrients for the vegetarian child

Total energy

Vegetarian food choices are often high in fibre. This can mean children may not eat enough energy (kilojoules or calories) to grow because the fibre fills them up. Children can get enough energy by eating regular meals and snacks, including:

dairy products if permitted / calcium fortified soy milk
eggs
tofu and tempeh
nuts* and seeds
avocado
oils
a wide range of breads and cereals, including wholegrains
meat substitutes e.g. lentils, nutmeat, soy burgers
quinoa, rice, pasta and other grains.

Protein

Children need good quality protein for growth.

It is important to include a variety of protein foods 2-3 times per day to provide enough protein for growth. Some protein foods from plants are:

tofu and tempeh
legumes e.g. lentils, baked beans, kidney beans, chickpeas, soybeans
protein from dairy products e.g. cow’s milk, cheese, yoghurt
calcium fortified soya, rice, oats and almond drinks
nuts* and nut butters
eggs
Quorn^TM mince (meat free, soy free alternative) – cook from frozen
Sanitarium ^TM products – tinned or chilled
Syndian^TM frozen meat alternative products.

N.B. Rice, almond and oat milk are lower in protein than dairy and soy milk.

Iron

Children need iron in the blood to carry oxygen around their bodies. It is also important for maintaining energy levels, brain development and immune function. There are two types of iron in food:

haem iron – found in red meats, poultry and seafood
non-haem iron (vegetarian) – found in:

legumes (e.g. baked beans and lentils)
wholegrain breads and fortified (added iron) breakfast cereals
green leafy vegetables
nuts and seeds*
eggs
dried fruits.

Our body is better able to absorb haem iron compared to non-haem iron. Eating foods rich in vitamin C can help absorb non-haem (vegetarian) sources of iron.

Ways to combine non-haem iron with foods rich in vitamin C to increase absorption are:

fruit with iron fortified breakfast cereal
vegetables or salad with legumes at dinner
baked beans in tomato sauce
tomato based pasta sauce with lentils
serve fruit with meals.

Calcium

Calcium is needed for strong bones and teeth. The best sources of calcium are dairy products such as milk, cheese and yoghurt.
to meet calcium needs children (4-13 years) will need to eat 3 serves of dairy food each day. Adolescents (14-18 years) will need to eat 3 1/2 serves of dairy food each day.
1 serve = 1x 250mL glass milk OR 1 x 200g tub of yoghurt OR 40g or 2 x slices of cheese
calcium-fortified plant based drinks and yoghurt are good sources of calcium e.g. So Good^TM, Vitasoy^TM. Check that the brand of soy product used has added calcium (120mg/100mL).
other plant sources of calcium include nuts**, and some green vegetables. These often have lower amounts of calcium and are not as well absorbed as dairy sources.

Zinc

Zinc is used by the body to help provide energy and to boost the immune system. The richest sources of zinc include meats, eggs and dairy foods.

However, plant based sources include:

wholegrain breads and cereals
wheat germ
tofu
nuts and seeds
legumes e.g. chickpeas, lentils.

Management

Sample meal plan

Breakfast	iron-fortified Breakfast Cereal e.g. Weet-Bix^TM with Milk or Calcium fortified Soy Milk or toast with peanut butter or baked beans and one piece of fruit
Morning tea	fruit tub of yoghurt or soy yoghurt cheese and crackers
Lunch	Sandwich or wrap on multigrain bread with; egg and salad hommus and avocado with cheese and salad cottage cheese and salad
Afternoon tea	handful of almonds or mixed nuts** vegies with hommus dip one cup or small popper of flavoured milk
Dinner	lentil curry with rice and vegetables or tomato and mushroom omelette with salad and toast or tofu burger with salad or tender fillets from the Sanitarium “Vegie Delights” range with cous cous and stir-fried with vegetables or QuornTM lasagne or quinoa with roast vegetables and tofu or pasta with lentils, tomatoes and cheese
Dessert	yoghurt or custard
Supper	glass of milo made on soy milk or custard
Drinks	water milk up to 500mL per day

Foods containing essential nutrients

This is a guide to help you choose nutrient-rich foods. Remember that not all foods contain the same amount of nutrients – this is just a basic guide.

For more information, talk to your dietitian.

Protein	nuts and seeds eggs legumes dairy soy products
Fat	nuts and seeds eggs dairy soy products
Carbohydrates	bread and cereals vegetables fruits legumes dairy soy products
Iron	bread and cereals nuts and seeds eggs legumes
Calcium	vegetables nuts and seeds dairy soy products
Zinc	nuts and seeds eggs legumes dairy soy products
Vitamin C	vegetables fruits
Vitamin B12	eggs dairy soy products