Vegetarian food for babies

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Vegetarian from birth: can children do without meat

We tell you why traditional food is recommended for children, what are the risks of a "vegetarian" diet, and what is the chance of growing up healthy without meat, milk and eggs. In general, they took up one of the most controversial and controversial topics - vegetarianism and children. Renata Petrosyan, endocrinologist, head physician of the Chaika clinic, and Fedor Katasonov, pediatrician at GMS Clinic, author of the book “Pediatrics. Non-anxious approach to the child.

From a health point of view, any dietary restrictions are a risk factor. There is no single food that fully satisfies our nutritional needs. That is why official recommendations in foreign

and

Russian

in relation to the diet of children refer specifically to a varied diet, which, among other things, includes lean meat.

However, there is evidence that a well-planned vegan and vegetarian diet is suitable even for breastfeeding mothers and young children. True, not all pediatricians share this opinion, because it is quite difficult to develop a complete children's diet with food restrictions, partly because the need for nutrients is highly dependent on age. nine0003

Let's take a look at the problems parents face when they decide to put their child on a plant-based diet.

Vegetarian diet for children under three years old

Vegetarianism and the impact of this style of eating on the health of children began to be studied 30 years ago. In 1988, British researchers

observed for several years

the growth and development of children (from one to five years old) who followed a vegan diet. Most vegan children grew normally but tended to be smaller and weigh less than their peers. The intake of calcium and vitamin D in these children was below the recommended norm. Despite the fact that the diet of the study participants was generally adequate and well-planned, some of them still received little vitamins B2 and B12. Later

the 2017

study confirmed these findings.

The main source of protein and nutrients for babies under six months is breast milk, and for vegan babies, soy formula. According to the recommendations of American doctors, children who are exclusively breastfed and whose mothers (vegetarians) do not take nutritional supplements should receive additional vitamin B12. And infants and infants who get less than one liter of soy formula should get extra vitamin D.

Recommendations for introducing solid foods to vegetarian and non-vegetarian children are the same. Children over six months of age should receive iron from fortified foods.

Vegetarian babies over six months of age can use mashed tofu, cottage cheese, milk or soy yogurt, mashed beans, peas, chickpeas or lentils as a protein source.

Things to consider when planning meals for a vegan child

Possible deficiency of important nutritional components . The stricter the vegetarian diet,

the higher the risks

.

Vegetarian diets for adults are not suitable for young children . As a rule, adult vegetarians tend to consume low-fat and low-calorie foods, which at the same time take up a lot of space in the stomach. Such food allows you to feel full and not overeat. The volume of the stomach of a child 1-3 years old is only 200-300 ml. On a vegetarian diet, children fill their stomach too quickly and stop feeling hungry long before they get all the necessary nutrients. nine0003

Renata Petrosyan

endocrinologist, chief physician of the clinic "Chaika"

Due to the small stomach volume and low-energy food, vegetarian children may receive fewer calories than they need. To avoid this, you need to organize three main meals and three snacks a day.

Please note: children under two years of age should not be restricted in fat. Fat-free foods are not suitable for them.

Children do not like many products . Healthy vegetarian diets require variety. If a child agrees to eat only pears and carrots, but refuses beans and other foods that contain a lot of vegetable protein, he simply does not have enough “building material” for normal development.

Fedor Katasonov

pediatrician, author of the book “Pediatrics. Non-anxious approach to the child"

- If parents are willing to ensure that the child's diet is balanced and observed by a doctor, then the risks of a vegetarian and vegan diet can be minimized. Children in general eat very differently in different parts of the world and generally feel good. nine0003

I have a patient who is a vegan from birth. Now he is four years old, he rides a skateboard, snowboarding and generally everything he sees. I don't see any health issues with him.

If parents clearly understand how to raise a vegan child, realize that it is important to take additional vitamins with this diet, and are ready to comply with all prescriptions and dietary recommendations - there are no objections. As in any business, the main thing is a conscious approach.

Vegetarian diet for elementary school children and teenagers

In 1999, researchers in Brussels examined the health status of 82 vegetarian children and adolescents and concluded that they were developing well. True, some vegetarians were thin and not as strong as their peers. Nevertheless, the results obtained are not enough to argue that a vegetarian child will certainly grow up thin and weak.

Renata Petrosyan

endocrinologist, chief physician of the clinic "Chaika" nine0003

“There is no convincing evidence that limiting the consumption of meat and other animal products in children always results in thinness, short stature, or developmental delay.

Vegetarian diet is suitable for children of any age, as long as their weight is not below the 15th percentile (meaning that only 15% of children of this age have this weight. If the weight of the child is below the 15th percentile, that is, he is thin, it is not worth anything was to limit the choice of food).

For some adolescents, the choice of a severe restrictive diet may be a sign of an eating disorder. nine0003

If a teenager's body mass index is less than the 15th percentile, a doctor should be consulted regarding the safety of any diet.

In summary, we can say that a vegetarian diet for schoolchildren and adolescents has advantages and disadvantages. In general, most researchers believe that

the younger the child and the stricter his diet

, the higher the risk that he will not have enough vitamins and complete protein. nine0003

However, this does not mean that a teenager's vegetarian diet should be planned less carefully than an infant's menu: even though a teenager's need for certain nutritional components is less, it is still very important to get enough of them.

What parents need to know

The diet of the child must be carefully considered. It is important to understand what food and in what quantity a young vegetarian needs in order to grow and develop normally. nine0003

Renata Petrosyan

endocrinologist, chief physician of the clinic "Chaika"

- Veganism requires much more attention from parents due to the likely deficiency of elements. At the same time, lacto-vegetarianism (of all products of animal origin, only milk and dairy products can be consumed. - Approx. ed. ) is healthier in general and carries fewer risks.

Fats . For children over two years of age, foods containing a sufficient amount of fat are nuts, seeds, nut and sunflower oils, avocados. nine0003

Fatty amino acids . A vegetarian diet is rich in omega-6 polyunsaturated fatty acids. However, for the health of the cardiovascular system, vision and brain, you also need to get omega-3 acids. Flaxseed oil, walnuts, rapeseed, and soy contain adequate amounts of omega-3s.

Protein . Plant foods are poor in proteins, and children need to grow up. In addition, proteins from plants are absorbed worse than from meat or fish. Parents need to combine different foods to provide the child with all the necessary amino acids. Adding dairy or soy solves this problem. However, very young vegan children will be deficient in the amino acid methionine. In this case, methionine-enriched baby food will help ensure adequate protein intake. nine0003

Iron . Vegetarian teenagers often have iron deficiency - the more restrictive (veganism), the more common it is. Here are its possible manifestations:

• developmental delay;
• frequent colds;
• muscle weakness;
• behavioral problems.

The iron found in meat (heme) is much better absorbed than non-heme iron from plant foods. Iron absorption is hindered by tannins from black tea and phytinates, which are abundant in beans, seeds, whole grains, and soy. nine0003

In order for iron to be absorbed from plant foods, your child should be given enough foods with vitamin C (ascorbic acid).

Calcium . Children get calcium mainly from dairy products. If milk is excluded from the diet, it is necessary to include drinks or cereals fortified with calcium and vitamin D.

Vitamin D. Children under one year of age need at least 15 mcg of the vitamin per day. This amount can be obtained from fatty fish or fortified soy or cow's milk. nine0003

Children who are rarely exposed to the sun and do not receive fortified foods, as well as children under one year old living in northern latitudes, are recommended to take a supplement with plant-based vitamin D2 - ergocalciferol.

Newborns need 10 mcg (400 IU) of the vitamin per day, and vegetarian children aged 1 to 18 years need 15 mcg (600 IU).

Vitamin B12 is not found in a vegetarian diet. This is a product of exclusively animal origin. Vegans can get vitamin B12 from fortified soy milk or take a vitamin supplement. nine0003

Do vegetarian children need to be tested for vitamins

Parents of young vegetarians often seek to monitor vitamin levels through blood tests. But such tests are often not necessary for children.

Renata Petrosyan

endocrinologist, chief physician of the clinic "Chaika"

- Children are sent for examination only if the observing pediatrician has doubts that the child receives enough vitamins. nine0003

Taking tests just like that, without a doctor's prescription, is a waste of money.

What is the result

There are no insurmountable obstacles to vegetarianism or even veganism from childhood. Moreover, there are studies demonstrating that there are benefits from such diets. For example, people who follow a well-planned

plant-based diet are less likely to suffer from obesity, coronary disease, hypertension and type 2 diabetes. But as for mortality, then

it's not that simple

: it's not certain that a vegetarian diet will make you live longer.

However, being a vegetarian is more difficult. You need to get enough of the necessary nutrients - after all, a person's health depends on how varied he eats.

There is one more nuance. People who refuse meat often do not drink alcohol, do not smoke and play sports. So we cannot say for sure that vegetarians are less likely to die, for example, from coronary heart disease (CHD) solely due to their diet. It is possible that a healthy lifestyle protects them from coronary artery disease and other diseases. nine0003

Illustrations: Olga Efimova

Photograph by Renata Petrosyan: Natalya Pokrovskaya

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Children's vegetarian menu for a week (not only suitable for vegetarians)

I enrich dishes with oils. For example, I add sesame oil to morning cereals - a source of omega-3,6,9. In salads - olive and linseed. For toast, bread, pasta, cereals - flaxseed and cedar.

Smoothies with Chia seeds are an excellent source of omega for both children and adults. The slippery grains add texture to the smoothie, they are delicious, very healthy, and are considered a superfood, which, by the way, is inexpensive. During the day, my son only drinks water with lemon, ginger (sometimes honey). No tea, no packaged juices. Sometimes we can buy birch or carrot, but we still try to give our own preparation; I can cook (more precisely, bring to a boil and leave to infuse) compote of dried fruits or frozen cherries and rhubarb. All without sugar, in such a drink, cooled to room temperature, you can add honey to taste if you like. nine0003

The cooking process is reduced to a minimum, we eat only freshly prepared food, we do not reheat or use the microwave. Porridge, basically, I bring to a semi-finished state, then cover with a lid and insist for 7-10 minutes. It is also very convenient to cook cereals in a slow cooker.

Soup is pretty fast. Pour boiling water over fresh or frozen vegetables, cook for 10-15 minutes and turn it off, add vegetable oil (sunflower, olive or other), seasonings, sea salt (I try to alternate, but more often we have Himalayan pink at home) and leave for another 10 minutes, after which I beat in a blender or do not beat, and finally I generously sprinkle with fresh herbs or raw seeds (sunflower, pumpkin). nine0003

Most often I cook vegetables for a couple, but sometimes we like to bake in a bag or on a baking sheet. If I fry something in a pan, then only in butter, coconut oil or ghee (clarified butter). The food acquires a caramel, delicate taste and a beautiful amber color.

My child has snacks twice a day - these can be nuts, dried fruits, rye or corn bread, fruits, vegetables. Fruits - always before meals, then they bring maximum benefit - and not as a dessert after (all because fruits are digested so quickly, within 30 minutes, and do not rot under the pressure of other food). nine0003

Now I want to share our weekly menu, which varies depending on the mood, desires, new taste discoveries, as well as adjusted for the season of the year, the country. I try to plan the menu for a week or at least daily in the evening; and if time permits, I like to improvise.

Here is our menu option for the week

Monday

8.00 smoothies: 2 tbsp. l. chia + banana + water nine0003

9.00-9.30 oatmeal on the water with sesame/butter or ghee

11.00-11.30 fresh carrot, apple

13.00 pumpkin soup with whole boiled beans

16.30 a handful of nuts, compote of cherries and rhubarb

19.00 buckwheat with a drop of linseed oil

Tuesday

8.00 raisins, dates, dried apricots

nine.00 pancakes (“nalesniki”) with cottage cheese

13.00 pea soup puree with herbs

16.30 green smoothie - apple juice, spinach, banana, 2 tbsp CHIA

19. 00 pasta (buckwheat, spelled or rye) with spinach, mozzarella and tomatoes

Medium

8.00 kiwi pudding with chia + vegetable milk

9.00-9.30 oatmeal

13.00 vegetable soup with herbs

16.30 peanut butter bread

19.00 brown rice with steamed vegetables (broccoli, peas, carrots)

Thursday

8.00 apple

9.00-9.30 apple pie (without eggs) with raw sunflower seeds

11.00-11.30 a handful of nuts

13.00 red lentil puree soup with vermicelli and herbs nine0003

16.30 a glass of carrot juice

19.00 buckwheat with linseed oil and seaweed salad

Friday

8.00 pudding - CHIA + banana + cinnamon + rice milk

9.00-9.30 millet with raisins and prunes

13.00 cauliflower and potato soup + with salt and olive oil and bread

16.30 homemade oatmeal cookies, a glass of fresh orange juice nine0003

19:00 barley porridge with carrots and onions

Saturday

8.

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