5 must-have nutrients for vegetarian kids
As a dietitian, I can confidently tell you that kids can thrive on a vegetarian or vegan diet. A healthy diet doesn’t have to contain meat. But when you remove it, you need to pay attention to some key nutrients. Here are five biggies.
1. Vitamin B-12 (and other B vitamins)
Kids going meat-free may not get enough B vitamins, especially B-12, which is naturally found in animal foods.
Sources: Enriched flour, pasta, rice, whole grain products; fortified breakfast cereals; nutritional yeast (if fortified). Natural sources of B vitamins include foods like lentils, spinach, black beans, peas, sunflower seeds, broccoli, and even orange juice.
2. Iron
Eating meat is the easiest way to get iron because it’s in a form that’s well absorbed by the body. But many plant foods contain iron too. Calcium can lower the absorption of iron from plant foods, so don’t serve a glass of milk alongside the meal. Save it for before or after the meal.
Sources: Pumpkin seeds, quinoa, beans, dried apricots, lentils, peas, and spinach.
3. Vitamin C
Vitamin C is your secret weapon if your child is going meatless because it helps the body absorb iron from plant foods. So it’s smart to pair a source of vitamin C with a source of iron.
Sources: Some ideas for iron and vitamin C combos are bean chili that includes tomatoes, lentil soup with a side of orange slices, or spinach salad with strawberries.
4. Zinc
This mineral is needed for proper growth and immune function and is found in meat in high amounts. But you can also get zinc from plant foods
Sources: Chickpeas, lentils, and soybeans in the form of edamame, soy milk, and tofu.
5. Protein
Protein is vital for growing kids. But though this is usually the nutrient that parents worry about the most, it’s probably the one you need to worry about the least! Meat is a rich source of protein, but lots of other foods contain protein too, even grains.
Sources: Beans, edamame, chickepas, nuts, seeds, nut butters, milk, yogurt, cheese, and eggs. Quinoa and soy are both “complete proteins”—that means they contain all the essential amino acids the body needs (but can only be gotten from food), just like meat does.
