Vegetarian Meal Planning for Children
How to Make Simple Meat-Free Meals to Help Veggie Kids Thrive
Apr 5, 2009
As more and more families make the switch to a vegetarian diet, and as an increasing number of schools are transitioning to at-least occasional vegetarian meal days, it is becoming clear that children are at the forefront of a veggie revolution.
The reasons for adults choosing a vegetarian lifestyle are many – environmental protection issues, concern over animal rights and welfare and the many health benefits.
But many parents feel that a vegetarian life makes sense for their children as well – children are often drawn to fruits and vegetables and grain products and many are animal lovers, connecting early on that chicken is chicken.
But for the littlest veggies out there, is it safe to live in a world without the old kid favorites like cheeseburgers and fish sticks?
Planning is Key
Experts say it is often actually safer, as long as children are eating from a carefully constructed veggie-based meal plan. According to the American Dietetic Association, “Well-planned vegetarian diets – even a vegan diet – can supply all the nutrients that children require for their growth and energy needs.”
The ADA goes on to advise that parents should pay particular attention that their child is getting enough calcium and iron. Vegan children, or those children who consume no animal products at all, including dairy and eggs, may need additional B and D vitamins and zinc.
Most experts agree that when raising vegetarian children, the key is finding a health care provider who supports your veggie beliefs, who will help monitor your child’s growth and development.
Just Because Cheetos Are Technically Vegetarian …
Because children’s eating habits are developed in the earliest years, groups like the Physicians Committee on Responsible Medicine believe starting kids out vegetarian and teaching them to make healthier food choices in general is setting them up for better dietary success.
The Committee advocates adapting to meet each child’s specific needs, while focusing on whole grains; vegetables, especially dark, leafy greens; legumes, nuts, seeds and non-dairy milks and fruits, as the basis of a healthy vegetarian diet for toddlers through teens.
Specific meal planning by age group is available here: Physicians Committee for Responsible Medicine.
Fun Fare?
And keeping veggie kids happy while eating all the vitamins and minerals they need doesn’t have to be a struggle.
Smoothies made with fruit and nut butter or non-dairy milk are an excellent breakfast choice, packed full of vitamins and fiber. Many children enjoy oatmeal, and for non-vegans, eggs scrambled with spinach or other veggies can start the day off right.
Brown-bag lunches (and occasional picnics with young ones) are a must to avoid noon-time fast-food panics or quick junk-food grabs in the cafeteria line. Keep it basic – nut butter sandwiches, wraps with veggie and avocado, salads with beans or eggs, or thermoses of soup make good on-the-go options.
Dinner is where a vegetarian family can really come to life. The internet is full of vegetarian meal planning sites and blogs, even at least one by a vegan mom who swears her kid loves her food: Your Vegan Mom.
And keep kids involved! What child doesn’t like building a towering bagel pizza topped with veggies and olives, making some whole-grain banana bread from scratch, or following one of Molly Katzen’s many vegetarian recipes complete with kid-friendly diagrams?
With careful planning and a few good recipes, vegetarian kids not only can thrive -- they can develop the building blocks necessary for a lifetime of delicious, fun and healthy dining.
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