The
School Age Child (Age 5-12)
By school-age, a child's eating
patterns and taste preferences will have been established by the
family eating habits. Children are now able to exercise some choice
over what they eat and may decide on their own initiative that
they don't want to eat meat. They may also be heavily influenced
by their peer groups.
Many of the processes that lead
to modern adult nutritional diseases, such as heart disease, begin
in childhood. Adult healthy eating advice to reduce fat and have enough
fibre does apply to school age children. Reports on the diets of British
school children show that they tend to eat far too much fat and sugar
and not enough dietary fibre, iron and calcium. Vegetarian children
often start with an advantage as their diet is usually lower in fat
and higher in fibre.
Numerous studies on the growth
of vegetarian children show that they grow just as well and in some
cases better than their meat-eating counterparts. In later life vegetarians
suffer less of the modern nutritional diseases particularly heart disease,
cancer and high blood pressure, so you can rest assured that you are
giving them the best start in life.
Growing children still need
plenty of energy and nutrient dense foods. As they have small stomachs
and large energy needs, their meals need to be more frequent and regular
than an adult's. The school years before adolescence represent a time
of gradual, steady growth and nutritional risks are lower at this time
than during the pre-school years and later during the adolescent growth
spurt.
Children need to be encouraged
to eat plenty of fresh fruit and vegetables which provide a rich source
of essential vitamins and minerals. Sometimes they prefer raw vegetables,
such as carrots and broccoli. It is better not to force a child to
eat what they don't like or food can become a battle ground.
Fried,
fatty and sugary foods, such as pies, chips, sweets and chocolate
often
provide a lot of calories
but with few associated nutrients, hence they are often called "junk
foods". If your child is eating a varied diet with foods taken from
each of the vegetarian food groups, and very little junk food, then
it is likely that the nutrient content of the diet will take care
of itself, provided they are getting enough energy.
 School
meals
Prior to 1980, a school meal
was expected to provide one third of a child's daily requirement of
protein, energy and some vitamins and minerals. Now schools are under
no obligation to provide nutritionally balanced meals, although many
do as a result of campaigns for healthier school meals.
In May 2006 new standards for all school food (including breakfast,
tuck shop, vending machines, lunch and after school clubs) were announced
by the government. These are due to be phased into schools by September
2009. They restrict or prohibit food high in fat, sugar, and salt or
made with poor quality meat and also set requirements for more fruit
and vegetables, oily fish, bread, and healthier drinks. However there
is no statutory requirement to provide vegetarian meals despite caterers
being encouraged to provide for children with special dietary needs.
Full details are available at www.schoolfoodtrust.org.uk.
The availability
of a vegetarian option for children may also vary significantly
depending on the area. If you live in the United Kingdom, contact
the Youth
Education Officer at The Vegetarian Society for details of
how to improve vegetarian school meals in your area. We also
offer the "Vegetarian Catering For Schools and Colleges" and "Growing
Up" (pre-school vegetarian catering) booklets which can
be sent to school caterers - see Resources
Important Nutrients Protein
Protein is an important nutrient
for growth, although it is not difficult for children to get enough
provided a varied diet of sufficient food is eaten. The only foods
that are notably low in protein are sugar, fruit, fats and oils.
Milk, cheese, free-range eggs,
yoghurt, soya milk, tofu, beans, cereals/grains, nuts and seeds are
all good sources of protein. Proteins must be balanced in order to
get the right mixture of amino acids. Normal combinations of foods
such as a cereal with beans or lentils, cereal with nuts, seeds or
milk provide the right balance of protein.
Energy
Very young children do not have
the capacity to eat large quantities of food and so they need small
and frequent meals. Their diet should not contain too many foods that
are bulky or watery. Make sure your child has some concentrated energy
foods like lentils with vegetable oil, avocado, cheese or smooth nut
butter. High carbohydrate foods are good sources of energy such as
bread, rice, pasta and potatoes. Sugar is not a good source of energy
as it lacks essential vitamins and minerals and causes dental decay.
Iron
Iron is an important nutrient
for growing children and is essential for healthy blood. There are
plenty of good vegetable sources although iron is less easily absorbed
from non-animal sources. Milk and the other dairy products are very
poor sources of iron.
Iron-rich foods suitable for
children include: dried fruit, (such as apricots), molasses, beans,
lentils, egg yolks, wholegrain cereals and green vegetables. Avoid
cereals that are very high in fibre as these may inhibit iron absorption.
Vitamin C aids absorption of
iron from plant foods and so it helps to give sources of both these
nutrients together. Vitamin C is found in frozen, fresh or juiced fruit
and vegetables.
Calcium
Calcium is an important nutrient
for young children particularly for healthy teeth and bones. Good sources
of calcium include cow's milk, yoghurt, fortified soya milk, cheese,
green vegetables, wholemeal bread, beans, lentils, ground almonds,
sesame paste and tofu.
Zinc
Zinc
is essential for growth and cell division. Zinc absorption can be
inhibited by
too much phytic
acid, found in wholegrain cereals and other fibrous foods. Vegetarian
sources of this vital mineral include cheese, nuts &seeds (particularly
pumpkin seeds), pulses, and tofu.
Vitamin
B12
Vitamin B12 is made by micro-organisms
and is found mostly in animal foods. Vegetarian children can usually
obtain enough of this vitamin from dairy products and eggs. Vegan children
and those who consume few dairy products will need vitamin B12 from
fortified foods such as some soya milks, low salt yeast extract or
breakfast cereals.
Vitamin
D
Vitamin D is essential for the
absorbtion of calcium. It is found in dairy products, eggs and fortified
foods like margarine and some breakfast cereals, and can be made by
the action of sunlight on the skin. It is found exclusively in animal
foods so vegan children may need a vitamin D supplement, especially
during the winter months.
Fibre
A diet too high in fibre will
fill up a small child before their nutritional needs have been met
and can interfere with absorption of minerals, such as zinc, iron and
calcium. Wholemeal bread is fine but avoid cereals that are very high
in fibre. Bran should not be added to a young child's diet.
Even with the help of this information
sheet and the growing scientific evidence that a vegetarian diet is
a healthy option, you may experience resistance from health professionals,
family or friends about bringing up your child as a vegetarian. Contact The
Vegetarian Society for help in solving any problems or answering
your questions.
Further Information
See
our Resources page for
a variety of free leaflets including the Parent and Teenager Guide
to Vegetarianism; Young Veggie; and Vegetarian Catering for Schools
and Colleges.
Vegetarian children will
also find help and information on www.youngveggie.org
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