Vegetarian Children?

[Isis]

My nine year old has decided she wants to be vegetarian. She's been talking about it for a while and is very serious about it so I think I should co-operate. I'm just worried if it's safe for her to cut meat out of her diet and what shoud I feed her to make sure she gets the nutrition she needs? Any advice would be appreciated.

[Tiger Feet]

Should I get the mung beans and lentils out for the weekend????

[Isis]

Originally Posted by Tiger Feet

Should I get the mung beans and lentils out for the weekend????

Only if you're keeping the windows open all weekend

[Twirly]

Not sure about veggie children precisely, but the Vegetarian Society website would be a good place to start, and there's a section for young veggies on there. I've always found the section on nutrition ("food facts") really useful.

Certainly she'll need to eat pulses to get protein, and they can be a bit bland if you're not careful. Try and keep her on the eggs and cheese (i.e. not vegan), and to eat seeds and nuts. Quinoa is a good source of "complete protein" which will allow her to get all the amino acids she needs (it's hard to do on a totally veggie diet) - I use it in salads a lot instead of rice or pasta. Protein is likely to be the main struggle I'd have thought.

Good luck!

[cat]

Very safe as long as she has a balanced diet. Veggies are actually usually healthier and live longer. Is important to get enough iron, but this is actually in lots of foods. Good luck!

[Almost an Angel]

Originally Posted by Isis

My nine year old has decided she wants to be vegetarian. She's been talking about it for a while and is very serious about it so I think I should co-operate. I'm just worried if it's safe for her to cut meat out of her diet and what shoud I feed her to make sure she gets the nutrition she needs? Any advice would be appreciated.

Hi Isis,

I've been veggie for quite some time, before tackling what to feed her you need to find out the reason behind it. If she does like the taste of meat but has decided that she doesn't want to eat animals then you are going to have an easier job of feeding her than if she doesn't like the taste or texture of meat. Unfortunately for my parents I fell in the later category.

Firstly I would encourage you to make sure she continues eating dairy products, milk, eggs, cheese, yoghurt etc.. as she's growing she will need the essential protien and calcium from these. There are soya and other alternatives out there but some are an aquired taste. (this is the voice of experience here - even I don't like some of them). Plus she has to eat a variety of vegetables - fair enough if she really hates or won't eat certain veggies but she has to at least try them. This way she will still get a variety of vitamins.

If she falls into the she does like the taste of meat but doesn't want to eat it there are so many 'alternatives' to meat out there - Quorn is he most common, but most Supermarkets will now do there own version of frozen mince or chicken style pieces, some even do burgers, grills, etc. So you can easily swap her portion of meat for the veggie alternative. Using Veggie mince or alternatives you can create pretty much anything you would for meat eaters and feed the whole family. Lots of shops also have different burgers, grills, sausages etc that are mainly vegetables and or soya, just have a look out in the veggie section of the fridges or freezers.

If she doesn't like the taste of meat - here is where is gets a little more difficult. You need to make sure she's getting enough protein in her diet and that will have to come from different sources to meat. Beans and pulses are excellent for this, however they sometimes take a little more preparing than normal. (although canned versions are an excellent cheat). Look for bean based burgers or Soya sausages You can get Soya protein or TVP (Textured Vegetable Protein) from shops - and use it the same as quorn etc. only downside is it unflavoured on the whole so you would need to add more flavours to it.

I'd reccommend getting a good veggie cookbook - The Veggie society do a good one with lots of family friendly recipies which include pasta's, lasagne, chilli, curries, pies, bakes etc..

The key is to make sure that you are just providing an alternative to meat for her not creating a whole meal for her and a different one for the family, so the potatoes, pasta, rice, vegetables are the same just her protien source is different. OK so you end up with an extra saucepan on the stove or an extra dish but it's still eating with the family. Quorn or alternatives aren't highly flavoured - it's mainly what you do with it, or what sauce you add to it - you might even like it if you tried it.

If you want any more advise PM me

Angel xx

[ElaineB]

Originally Posted by Almost an Angel

Hi Isis,

I've been veggie for quite some time, before tackling what to feed her you need to find out the reason behind it. If she does like the taste of meat but has decided that she doesn't want to eat animals then you are going to have an easier job of feeding her than if she doesn't like the taste or texture of meat. Unfortunately for my parents I fell in the later category.

Firstly I would encourage you to make sure she continues eating dairy products, milk, eggs, cheese, yoghurt etc.. as she's growing she will need the essential protien and calcium from these. There are soya and other alternatives out there but some are an aquired taste. (this is the voice of experience here - even I don't like some of them). Plus she has to eat a variety of vegetables - fair enough if she really hates or won't eat certain veggies but she has to at least try them. This way she will still get a variety of vitamins.

If she falls into the she does like the taste of meat but doesn't want to eat it there are so many 'alternatives' to meat out there - Quorn is he most common, but most Supermarkets will now do there own version of frozen mince or chicken style pieces, some even do burgers, grills, etc. So you can easily swap her portion of meat for the veggie alternative. Using Veggie mince or alternatives you can create pretty much anything you would for meat eaters and feed the whole family. Lots of shops also have different burgers, grills, sausages etc that are mainly vegetables and or soya, just have a look out in the veggie section of the fridges or freezers.

If she doesn't like the taste of meat - here is where is gets a little more difficult. You need to make sure she's getting enough protein in her diet and that will have to come from different sources to meat. Beans and pulses are excellent for this, however they sometimes take a little more preparing than normal. (although canned versions are an excellent cheat). Look for bean based burgers or Soya sausages You can get Soya protein or TVP (Textured Vegetable Protein) from shops - and use it the same as quorn etc. only downside is it unflavoured on the whole so you would need to add more flavours to it.

I'd reccommend getting a good veggie cookbook - The Veggie society do a good one with lots of family friendly recipies which include pasta's, lasagne, chilli, curries, pies, bakes etc..

The key is to make sure that you are just providing an alternative to meat for her not creating a whole meal for her and a different one for the family, so the potatoes, pasta, rice, vegetables are the same just her protien source is different. OK so you end up with an extra saucepan on the stove or an extra dish but it's still eating with the family. Quorn or alternatives aren't highly flavoured - it's mainly what you do with it, or what sauce you add to it - you might even like it if you tried it.

If you want any more advise PM me

Angel xx

Excellent advice Angel!

Elaine

[timbp]

Originally Posted by Isis

My nine year old has decided she wants to be vegetarian. She's been talking about it for a while and is very serious about it so I think I should co-operate. I'm just worried if it's safe for her to cut meat out of her diet and what shoud I feed her to make sure she gets the nutrition she needs? Any advice would be appreciated.

I can't actually answer the question. But my brother had a girlfriend whose parents were both vegetarian, so she had never eaten meat in her life (and as far as I know still hasn't). She was very healthy (although thinner than my preference).

The point is, a person can be healthy without eating meat.
The trick is knowing what other things to eat. (And I can't help there.)

Probably not a problem now, but for a daughter, start thinking about where she will get her iron once she reaches puberty.

[Tessalicious]

Originally Posted by Twirly

Protein is likely to be the main struggle I'd have thought.

... for the moment, especially while she's growing.

However once she hits around 11-13 she'll find herself getting anaemic very easily if you don't make sure she also gets enough iron in her diet. I believe spinach is one of the best non-meat sources of iron, but most kids hate it - hence the difficulty.

I'd suggest you keep a close eye on this and perhaps make your doctor aware of her new dietary decision so that he/she can prescribe iron supplements if necessary around the time of puberty.

Of course, it's always possible she'll have changed her mind by then...

[Twirly]

Originally Posted by Tessalicious

However once she hits around 11-13 she'll find herself getting anaemic very easily if you don't make sure she also gets enough iron in her diet. I believe spinach is one of the best non-meat sources of iron, but most kids hate it - hence the difficulty.

I'd suggest you keep a close eye on this and perhaps make your doctor aware of her new dietary decision so that he/she can prescribe iron supplements if necessary around the time of puberty.

Of course, it's always possible she'll have changed her mind by then...

Very true. However it's harder for us to absorb iron from plant sources, and it depends on what you eat it with. I found myself anaemic a while back, and found that making myself a chickpea curry with spinach and potatoes (bit like sag aloo but with added chick peas) served with brown rice and washed down with an orange juice seemed to help

Again, check out the website I recommended earlier for useful information. Here is the bit about iron And it gives the recommended nutrient intakes per day for different ages, as well as foods high in that nutrient (and the amount per serving)

[Barry Shnikov]

Originally Posted by cat

Veggies are actually usually healthier and live longer.

It's a perfectly defensible choice.

However, where is the evidence for your assertion that vegetarians are usually healthier and live longer and for the (implied) assertion that this is because of their diet?

[Barry Shnikov]

Originally Posted by Isis

My nine year old has decided she wants to be vegetarian. She's been talking about it for a while and is very serious about it so I think I should co-operate. I'm just worried if it's safe for her to cut meat out of her diet and what shoud I feed her to make sure she gets the nutrition she needs? Any advice would be appreciated.

If you are worried about whether it is safe could you not tell her that she isn't old enough to make these decisions yet and that you can talk about again in a few years time?

[timbp]

Originally Posted by Twirly

Very true. However it's harder for us to absorb iron from plant sources, and it depends on what you eat it with. I found myself anaemic a while back, and found that making myself a chickpea curry with spinach and potatoes (bit like sag aloo but with added chick peas) served with brown rice and washed down with an orange juice seemed to help

Lots of variables in your advice, and I haven't checked your references. But I have bolded the factors that I know have evidence (but I have not provided any links to the evidence).

In general: spinach has iron, but it is only absorbed in the presence of vitamin C (orange juice).
The chickpeas, potatoes and rice are irrelevant to the anaemia. The spinach provided the iron, the orange juice let you absorb it, and the other ingredients provided energy and flavour so you kept eating.

[Twirly]

Originally Posted by timbp

Lots of variables in your advice, and I haven't checked your references. But I have bolded the factors that I know have evidence (but I have not provided any links to the evidence).

In general: spinach has iron, but it is only absorbed in the presence of vitamin C (orange juice).
The chickpeas, potatoes and rice are irrelevant to the anaemia. The spinach provided the iron, the orange juice let you absorb it, and the other ingredients provided energy and flavour so you kept eating.

And if you'd looked at the link I provided, you'd see that the chick peas and iron are not irrelevant at all I was illustrating the usefulness of the information provided, and how you can apply it.

[timbp]

Originally Posted by Twirly

And if you'd looked at the link I provided, you'd see that the chick peas and iron are not irrelevant at all I was illustrating the usefulness of the information provided, and how you can apply it.

I did say I had highlighted the variables I knew were important. That does not mean other variables are not important.

After looking at the link you provided, I would now highlight chickpea, spinach and orange juice.

[Little Black Dress]

Good for you for supporting your daughter and taking her seriously rather than treating her choice as just a fad.

I became vegetarian when I was 15 - back in the '80's - it was much harder then than it is now with all the new products that are available. I then became vegan 10 years later and am still now 12 years on. There is loads of information on veggie nutrition available and as Twirly said, The Vegetarian Society is a good place to start. There is also Viva! Viva! - Vegetarians International Voice for Animals They are excellent for info regarding young people and would be very appealing to her. They also have a sister organisation called The Vegetarian and Vegan Foundation Vegetarian & Vegan Foundation which specialises in researching the links between diet and health.

I've found Rose Elliot's veggie cookbooks excellent - easy to follow and inspirational. Quinoa is an excellent source of protein (I believe higher than meat and more easily absorbed) and is eaten as a grain like rice or cous cous. It can be flavoured with stock and is really versatile. If only I'd known about it in the '80's! Also, check out Amazon for other inspiring cook books

Good luck with everything - pm me if you'd like to chat more

[Paul F]

Originally Posted by Barry Shnikov

It's a perfectly defensible choice.

However, where is the evidence for your assertion that vegetarians are usually healthier and live longer and for the (implied) assertion that this is because of their diet?

I too would be interested to see any sources that offer proof of this.

I have always had the assumption that we evolved from meat eating animals which I would have to conclude means that our bodies have evolved along those lines too. To suddenly eliminate any food source, I imagine, would not be good.

Everything in moderation!

[cat]

Fair request, please see below:

"a recent analysis of data from the Adventist Health Study which predicted life expectancy in Seventh-day Adventists following different behaviour patterns. The researchers found that a combination of different lifestyle choices could influence life expectancy by as much as 10 years. Among the lifestyle choices investigated, a vegetarian diet was estimated to confer an extra 1½ to 2 years of life"

According to studies, vegetarians have better health than people that eat meat. They have lower rates of coronary artery disease, gallstones, cancer (particularly lung and colon cancer), kidney stones, colon disease, diabetes and high blood pressure. It has been shown that sometimes a vegetarian diet can help cure these diseases. A vegetarian is also less likely to be overweight than a non-vegetarian.
In 1961, the Journal of the American Medical Association stated that ninety to ninety-seven percent of heart disease, the cause of more than half the deaths in the United States, could be prevented by a vegetarian diet.
The American Heart Association report states, "In well-documented population studies using standard methods of [COLOR=blue! important][COLOR=blue! important]diet[/color][/color] and coronary disease assessment…evidence suggests that a high-saturated-fat diet is an essential factor for a high incidence of coronary heart disease."
In 1990, the British Medical Journal Lancet reported on a study by Dr Dean Ornish of the University of California. Dr Ornish found that a vegetarian diet reversed clogging of the arteries in patients with serious heart disease.
In 1990, Dr Walter Willet, who conducted a study of diet and colon cancer, said, "If you step back and look at the data, the optimum amount of red meat you eat should be zero."
The National Academy of Science reported in 1983 that "people may be able to prevent many common cancers by eating less fatty meats and more vegetables and grain."

There have been loads of studies on this, have a look on tinternet if interested. But as suggested, it could well be due to a healthier diet and life style in general. There is nothing wrong with meat, just lots of people eat high levels of fatty meat such as macd's. Take those options away, and generally the veggie ones you are left with tend to be healthier if the diet is balanced. But theres no way, saying all that, that im giving up meat!

[Caro]

Originally Posted by cat

"a recent analysis of data from the Adventist Health Study which predicted life expectancy in Seventh-day Adventists following different behaviour patterns.

(snip)

you make Barry's job really, really easy there

[Caro]

Originally Posted by cat

[b]According to studies, vegetarians have better health than people that eat meat. They have lower rates of coronary artery disease, gallstones, cancer (particularly lung and colon cancer), kidney stones, colon disease, diabetes and high blood pressure. It has been shown that sometimes a vegetarian diet can help cure these diseases. A vegetarian is also less likely to be overweight than a non-vegetarian.

This seems to be inaccurate.

Originally Posted by Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5 prospective studies, TJ Key and all

Mortality from ischemic heart disease was 24% lower in vegetarians than in nonvegetarians (death rate ratio:0.76; 95% CI: 0.62, 0.94; P < 0.01). (snip)

There were no significant differences between vegetarians and nonvegetarians in mortality from cerebrovascular disease, stomach cancer, colorectal cancer, lung cancer, breast cancer, prostate cancer, or all other causes combined.

btw this piece of research (link here) looks at 5 different cohort studies, including the Adventist cohort study. Funny they should conclude differently though

The only advantage seems to be for ischemic heart diseases.
Note that this doesn't include diseases that are in fact more frequent in veggies than non-veggie (sorry don't have the time to search more!).