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When your child decides they want to stop eating meat, it’s important to evaluate their diet to ensure they maintain a healthy vegetarian lifestyle.
By Jamie T. Anderson
Updated: February 20, 2024
Originally Published: May 2, 2022
One day, your child may make the connection between their chicken nuggets and the living animal they come from. If your family isn’t already following a plant-based diet, this realization could lead your child toward vegetarianism. Urban kids might not understand that a hamburger comes from a cow until they reach an age where they can proclaim, “I want to be a vegetarian.”
If you’re not a vegetarian, you may wonder if your child can still be healthy without meat and get enough protein, iron, and other vital nutrients. The truth is, a vegetarian diet can be nutritious for kids, provided they focus on healthy options—fruits, vegetables, beans, and tofu—instead of just meat-free junk food.
Understanding Different Diets: Plant-Based, Vegetarian, and Vegan
A plant-based diet is somewhat flexible, centering on fruits, vegetables, nuts, legumes, and other ground-grown foods, with occasional meat allowed. This approach can make grocery shopping and meal preparation simpler for families. Vegetarians typically avoid all meat—“anything with a face,” as some might say—but do consume eggs and dairy from animals that are allowed to live. My eldest child opted for vegetarianism, and I don’t fret about their protein intake, as eggs and dairy are abundant sources. I used to worry about iron, but then I discovered it’s present in tofu, nuts, spinach, beans, and various other foods my child enjoys.
“The American Academy of Pediatrics suggests including a wide variety of plant foods, eating ‘all the colors of the rainbow,’ and avoiding excessive processed and simple carbohydrates are crucial for vegetarian children,” advises Dr. Emily Carter, a pediatrician at a local children’s hospital.
Vegans are the most stringent group, avoiding all animal products. If your child chooses this route, it’s vital to provide healthy options, ensuring that chips and salsa don’t become their main meal. My nephew is vegan but does his research, using tofu and meat substitutes to prepare balanced meals, relieving his mother of any concerns.
At What Age Can a Child Become a Vegetarian?
There is no specific age that prohibits vegetarianism. Dr. Carter notes, “The interest in plant-based diets often arises in pre-teen or teenage years.” My own child expressed a desire to reduce meat consumption around age 11 or 12; we began experimenting with plant-based proteins like tofu and beans, encouraging them to participate in meal planning.
Younger children can also adopt a vegetarian diet. Dr. Carter has encountered toddlers who seem to favor meatless meals. Some families raise their children meat-free from birth, which can simplify meal times if parents are already following the same diet. The New York Times has shared valuable insights on raising vegetarian babies and toddlers.
Distinguishing Vegetarianism from Picky Eating
Picky eaters tend to prefer bland foods and often act as if every meal is a challenge. However, picky eaters are not necessarily vegetarians; in fact, chicken nuggets might be their favorite food. Vegetarians have a strong aversion to eating meat, similar to how one might feel about eating insects. Many people, myself included, can dissociate their delicious salmon teriyaki from the fish it comes from. But vegetarians may find this distinction impossible, and it’s essential to respect their choices.
Supporting Your Child’s Vegetarian Journey
While you can provide meat-free meals at home, navigating the outside world as a vegetarian can be more challenging. Grandma might not want to prepare “two dinners,” and social events may feature non-vegetarian options like pepperoni pizza. It’s helpful to advocate for your child when you can, such as discussing dietary preferences with family members. Teach your child to inquire politely, “Is there meat in this?” and to decline with grace: “Thank you, but I’m a vegetarian, so I’ll pass.” Keep a protein bar in their backpack for emergencies, and remind them that not every situation will align with their dietary choices; they can always enjoy a proper meal at home afterward. “The key takeaway is that when removing meat from their diet, families should ensure nutrient intake remains adequate,” Dr. Carter emphasizes. “It requires a bit more effort, but it is absolutely achievable.”
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