Vegetarian parents are just like any other when it comes to wanting the very best for their children - especially when it concerns the food on their kids' plates. But ensuring that a baby's or child's vegetarian diet is healthy is simple enough.

Nutrition has a very significant influence on health and development throughout a person's life, so it is very important to guide children on a path to healthy living through their diet. Importantly, eating habits formed early on do tend to stick with a person, so it is a good idea to get children off to the best possible start. The consequence of a poor diet could be long-lasting, whereas a healthy, balanced diet can protect against illness and ensure the development of strong bones and teeth, firm muscles and healthy tissue. Research has shown that a well-balanced, low-fat, high-fibre vegetarian diet is very healthy for adults and children and provides all the required nourishment. This is a widely acknowledged fact among health professionals. Rather than a comprehensive, in-depth list of do's and don't's, what follows is an overview of information concerning babies, children and vegetarianism... Bringing Up Baby When a baby is under four months, breast milk or infant formula should be given. The gradual introduction of solids as milk replacement (weaning) should occur no earlier than three months, and no later than six. From about four months weaning usually begins for the majority of babies: rice-based or gluten-free cereals, puréed and sieved pulses, fruit (apples, bananas, pears) and veg (potatoes, carrots and spinach) are popular options. It's best to introduce one food at a time and leave a couple of days in between, that way you will be able to monitor for any allergies should they occur, especially if there is a history of allergies in the family. A baby might reject stronger tasting vegetables such as broccoli, cauliflower and cabbage, but might like them later on. You never can tell and parents can be driven to distraction because children can be very fussy and changeable when it comes to most things, including food. At this stage, milk is still by far and away the most important food in your baby's diet, but gradually increase the number of times solid food is given, from once, to twice, to three times a day. From six months onward, bread, wheat and oat-based foods (porridge), hard boiled eggs, cheese and cow's milk in cooking can be introduced. It's recommended to start topping up iron stores with iron-fortified cereals (from six months your baby needs more iron than can be provided by milk, which is a poor source, generally speaking), beans and lentils -- puréed to begin with, then mashed with vegetable oil, also green vegetables and houmous. Solid foods should by now be eaten three times a day. From eight to twelve months, baby will gradually be able to cope with lumpier foods, even from the family table, as long as they do not contain salt. Well cooked and mashed peas and beans can be introduced at around this time, as now they can be easily digested by the child's body. Avoid sweets and biscuits -- instead, try small pieces of peeled apple or raw carrot or crusts of bread, as baby is now able to chew more proficiently. Sandwiches and toast can become everyday foods during this period. By the age of twelve months, your baby should be enjoying three meals a day. Babies between six and twelve months require between 700 and 1000 calories a day, so they need concentrated sources of energy. Little people do not have the capacity to eat large quantities, they need small and frequent meals. As a general rule, do not include foods which are either bulky or watery and sugar is not a good source of energy for babies. Serve concentrated energy foods such as lentils with vegetable oil, or avocado, cheese or smooth nut butter. Breast milk or infant formula should be fed throughout the first year of a life. Babies under two should not be given semi-skimmed milk because not enough energy will be present. Children under five should not be given skimmed milk for the same reason. Soya milks should be specially formulated if used instead of breast milk -- if avoiding all animal milk products, it is recommended that soya formula be used until the age of two. When iron intake has been increased (6 months), make sure the diet includes enough vitamin C from fruit or diluted fruit juice, to aid absorption of the iron. Vitamin C will also be present in vegetable foods. A diet high in fibre is not recommended for young children. It will fill up a child before their nutritional needs have been met, and this can interfere with absorption of minerals (zinc, iron and calcium). Refined bran is best kept out of a young child's diet. If baby becomes constipated, give extra fluids such as water or diluted fruit juice. Salt and sugar should be avoided in the diets of babies and young children. A baby's kidneys cannot cope with too much salt and sugary foods and drinks are a prime cause of tooth decay. In addition, the early development of a sweet tooth can lead to problems with obesity in later life. Whole or chopped nuts and seeds are not suitable for children under five for fear of choking. They can be used if finely ground, for instance in smooth peanut butter. Some experts do suggest avoiding nut products altogether in a young child's diet for fear of allergy. If there is a history of allergies in a family it is certainly best to avoid any nuts, especially peanuts, until at least three years Many companies produce baby foods which are suitable for vegetarians, check the label for ingredients, but it is quick, easy and fun to prepare your own foods, time permitting. Child's Play The pre-school years (1 to 5) are a time of rapid growth and development. The nutrients to particularly watch are calcium, iron, zinc, protein, vitamin B12 and vitamin D. High-fibre, low-fat diets as recommended for adults are not suitable at this age as they will not necessarily provide sufficient concentrated energy or nutrients. Children need a lot of dietary energy (calories) in relation to their size. Frequent meals containing food of relatively high nutrient and energy density are important, although fluctuations in appetite are often evident. Try avoiding shop-bought sweets, biscuits, cakes, sweetened fizzy drinks and salty snacks such as crisps. Instead, give fruit, sandwiches and home-made cakes where possible - sweets and crisps as an occasional treat. The eating of fresh, frozen or juiced fruit and a wide variety of vegetables should be encouraged. Children naturally like the taste of sugar and sweet foods, they do provide calories but have little other nutritional value - and can contribute to tooth decay. A small amount of sugar in otherwise healthy desserts such as yogurt and rice puddings is fine and better than artificial additives. Planning Diets Daily servings, 1 - 5 years Vegetables 2 servings preferably including leafy dark green types Fruit 1 - 3 servings with dried fruit every few days Grains/cereals 4 - 5 servings inculding wholegrain bread, rice, pasta, potatoes, breakfast cereals Nuts, pulses, mashed beans and seeds 1 - 2 servings including nut butters, lentils, Dairy or soya 3 servings including milk, cheese, hard boiled, free-range eggs, yoghurt, fortified soya milk, tofu, DID YOU KNOW? Vegetarians from the animal kingdom include the elephant , rhinoceros and gorilla. Who said a vegetarian diet is not good for muscles? DID YOU KNOW? If every country adopted the dietary habits of the USA, it would only be possible to feed half the world's total population. School Age Children - 5 to 12 years By school age, a child's eating habits will usually have been established by those of the family around them. However, children are now also able to exercise some choice. As they become more aware of the world around them, some children will not wish to eat either some or all flesh-based foods anyway, even in a meat-eating household. Many of the processes which can lead to adult nutritional diseases, such as heart disease, begin in childhood. Adult healthy eating advice to reduce fat and eat sufficient fibre applies to school age children. Reports have shown that British school children tend to eat far too much fat and sugar and not enough dietary fibre, iron and calcium. Vegetarian children often have an advantage in this. Research has conclusively shown that veggie children grow just as well as their meat-eating counterparts. Growing children still need plenty of energy and nutrient-dense foods because they have small stomachs and large energy needs, so meals need to be frequent and regular. Just as adults, children need to be encouraged to eat plenty of fresh fruit and vegetables, which provide a rich source of essential vitamins and minerals. It is best to avoid forcing children to eat the foods they do not enjoy, this way the dinner table will not become a battle ground. Fried, fatty and sugary foods, such as pies, chips, sweets and chocolate provide a lot of calories but little else nutritionally -- hence the term 'junk food'. If your child is predominantly eating a varied diet with foods taken from each of the vegetarian food groups (protein, carbohydrates, fats, vitamins and minerals), with or without a little junk food, then the nutrient content of the diet should be fine, provided that children are getting enough energy through their food. This should be used as a general guide and need not be followed vigorously each and every day. Why not also buy a decent vegetarian cookery book which includes a good selection of meals for kids? As stated, all of the information included on nutrition is intended to provide some basic pointers regarding healthy, nutritious vegetarian eating. If you still have any questions that you would like answered then contact The Vegetarian Society for help. The Society will also be able to recommend additional books or help where possible.   Please remember this is an archive page. For the latest information on children's diet, please see our family index next page: all about veg soc

www.vegsoc.org/21cv : 21st Century Vegetarian