Healthy Eating For Vegetarians 5

Pregnancy

During pregnancy, women have increased nutritional requirements for energy, protein, folate, iron and vitamins A, C and D.
The increased energy and protein requirements are small and can be met without any major changes in food intake. If energy intake is reduced due to appetite changes or morning sickness, then a reduction in high fibre foods and an increase in energy and nutrient-dense foods may be appropriate. The extra vitamins needed are generally present at higher levels in vegetarian diets, with the exception of vitamin D. Both vegetarian and non vegetarian pregnant women may be advised to take supplementary vitamin D.

Children

Infants, children and adolescents can meet all of their nutritional requirements on a vegetarian diet, a fact recognised by the British Medical Association and the British Dietetic Association. Nutrient intakes for vegetarian children compare favourably with dietary recommendations providing that total fat intakes are not excessive and iron intakes are adequate. However a healthy adult diet is not necessarily appropriate for infants and young children under the age of five years. Diets low in fat and high in fibre are unsuitable for infants as their limited stomach capacity may be filled up before they are able to meet their energy or nutrient needs. Infant diets need to include energy and nutrient-dense foods such as cereal products, mashed lentils, vegetable oils, bananas and avocados. Excessive intake of high fibre and watery foods should be avoided. Contact the Society for more detailed free information on weaning and feeding growing children healthily.

Teenagers do not need significantly different levels of any nutrients in their diet, though in the late teens slightly more energy and protein are required. However iron is particularly important for both males and females at this age, with girls’ iron requirements increasing significantly once their periods start.

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From the leaflet produced by The Vegetarian Society 2006