A Surprising Truth About Vegetarian Kids

A plant-based diet can be a healthy and sustainable way of eating at any age. However, there is one risk parents need to keep in mind. Research has found that vegetarian kids are twice as likely to be underweight.

The researchers are quick to point out that eliminating or limiting meat is still an appropriate choice for most kids.

The benefits include eating more fruits, vegetables, fiber, and whole grains, while reducing saturated fat.

Slimming down may also be an advantage if you’re trying to fight middle-aged spread. For kids, being underweight may sometimes be less than ideal.

Many underweight kids will naturally gain weight as they finish puberty. On the other hand, you may need to talk with your doctor and take action if they seem tired or experience frequent illnesses.

Meanwhile, it’s important to monitor the quality of your child’s vegetarian diet. Try these suggestions if you’re concerned about their body weight.

Providing Enough Calories for Vegetarian Kids:

1. Enjoy family meals.

Help your child to develop a positive attitude about food and healthy eating habits.

Serve balanced and delicious meals, starting with a hearty breakfast. Share pleasant conversation and laughs.

2. Upgrade your snacks.

A few wholesome treats are fine, as long as your child still has enough appetite for their main meals.

Smart choices include yogurt and unsweetened whole grain cereal.

3. Drink water.

Limit sugary beverages, including juice. The American Academy of Pediatrics warns that drinking large amounts of juice can lead to gaining too much or too little weight.

Encourage your child to fill up on whole fruit and other more nutritious foods.

4. Consume nuts and seeds.

Most nuts and seeds have about 150 to 200 calories per ounce. They’re also rich in protein, minerals, and vitamins.

Sprinkle them in salads and add them to baked goods. Spread nut butters on toast or apple slices.

5. Add oil.

Vegetable oils are another easy way to add calories. Healthy options include olive, sesame, avocado, and sunflower.

6. Increase portion sizes.

It may sound obvious, but just feeding your child larger servings of the foods you already eat can help. Use larger plates and offer second helpings.

7. Check school lunches.

How much do you know about the cafeteria program at your child’s school?

You may want to pack their lunch, or you may discover that the options are healthier than when you were growing up.

Other Strategies for Raising Healthy Vegetarian Kids:

1. Monitor growth.

Each child grows at their own pace, but it’s important to watch for signs they may be losing ground.

That’s why your pediatrician uses growth charts as part of regular check-ups. You can also see for yourself if your child stops outgrowing their clothes.

2. Review medications.

Certain drugs, like some of those prescribed for ADHD, can have side effects that suppress appetite.

Ask your doctor about alternatives or ways to reduce their impact.

3. Enforce bedtimes.

Sleep plays a significant role in your child’s development. Following age guidelines will help maintain adequate levels of growth hormone.

4. Consider supplements.

Contrary to some popular beliefs, it’s actually easy for your vegetarian child to get enough protein, especially if they eat eggs and dairy products.

Choose foods carefully and use supplements if necessary, for certain nutrients, like iron and vitamin B-12.

5. Consult a dietician.

A registered dietician can help you design a balanced diet.

Ask your doctor for a referral or visit the website of The American Academy of Nutrition and Dietetics.

With careful planning, a vegetarian diet can be a healthy choice for your family, including your kids.

Provide a variety of nutritious foods and discuss any concerns with your doctor.

Learn more about your health online when you read the rest of our information here about: Vegetarian Diet guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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