More and more people are banning meat and other animal products from their lives, often with an idealistic background. As a result, many parents wish to raise their children vegetarian or vegan. A vegetarian or vegan diet for children is fine; However, there are some things that one should pay attention to.
Nutrients
Animal products, including meat, dairy and eggs, contain some important building blocks for the body, namely iron, proteins, vitamin D and vitamin B12. It is extra important for children that they consume these in correct quantities. However, it is usually quite easy to get these nutrients through plant-based foods.
- Iron : this vitamin is mainly found in green vegetables, such as spinach and broccoli. It is also found in eggs and whole grain products. It is true that iron from plant foods is more difficult to absorb than iron from animal products; make sure that your child eats a lot of iron-rich vegetables. In addition to eating plenty of iron-rich foods, it is also important to get enough vitamin C, because it facilitates the absorption of iron in the body.
- The average Dutch diet contains more than sufficient proteins , including vegetarian diets. Parents of vegan children should pay more attention to this. Proteins are found in large quantities in dairy products, eggs, legumes, meat substitutes, nuts and soy products.
- People are able to produce vitamin D themselves under the influence of sunlight. However, young children up to the age of 7 have an increased need for vitamin D, so it is important for them to also obtain the vitamin through food. Margarine and low-fat margarine are a good source of vitamin D, but there are few other foods that are rich in this vitamin. Supplements are therefore recommended. In the case of a vegan diet, this vitamin is extra difficult to obtain, as most of the added D vitamins in margarine and low-fat margarine are of animal origin. In this case, a supplement is really necessary.
- Vitamin B12 can only be obtained from animal products. If you don’t eat meat, eggs, dairy products and some meat substitutes are a good source of getting enough vitamin B12. In the case of a vegan diet, it is necessary to obtain vitamin B12 through a supplement.
A vegetarian or vegan diet for children actually differs little from diets for adults. However, it is advisable to consult your GP or a dietitian so that you can closely monitor whether a child is consuming all the essential nutrients.
Vegan and bottle feeding
Breastfeeding for babies is almost always preferable, but breastfeeding may not be successful for various reasons. With a vegetarian lifestyle, you can switch to artificial food: this is not possible with a vegan lifestyle, because this artificial food is usually based on cow’s milk. An alternative could be soy formula, which is also often used for children who are lactose intolerant. However, young babies can become soy intolerant, and the question is how useful that is if you plan to lead a vegan lifestyle. In addition, many soy formulas contain animal forms of vitamin D. Another, better option may be to use donor milk.
Be honest
When children adopt a vegetarian or vegan diet from an early age, they will take this for granted: very young children are unlikely to even realize that they have a diet that is different from that of most other people. It will most likely happen at some point that your child will ask why you don’t eat meat or animal products, or you may find it important to talk to your child about this.
In all cases, be honest: a child may not fully understand all your reasons for following a certain diet, but at a basic level a child will understand why you do not use meat or animal products. You can say that meat is made from a dead animal and that you find it sad or dirty, that you think milk is for calves and that people should not take it away, etc. However, avoid stories that are too gruesome: it may be reality, but it is better to teach your child to deal with a vegetarian or vegan diet in a positive way than to instill fear in him or her. By being open and honest about your choices as a parent, you also give your child the opportunity to form their own opinion.
Different from other children
In many countries it is the norm to eat meat. This can possibly lead to problems, for example, when your child plays with friends or has a children’s party: there is a good chance that he or she will come into contact with meat or products of animal origin. You should ask yourself whether you allow your child to eat these products in these situations, or whether you would prefer that your child not consume these products at all. In the latter case, it is wise to agree with teachers at school, parents of friends and the like that your child is not allowed to eat products containing meat (or animal products). Practice shows that vegetarians are generally well taken into account. In the case of a vegan diet, this is usually a bit more difficult, because many people are not exactly aware of what a vegan does or does not eat. In such cases it may be advisable to have some vegan treats in stock so that you can give them away. This way, in the event of a treat at school, for example, your child still has something to snack on!
Curiosity
No matter how much you want your children to live a vegetarian or vegan lifestyle, you don’t always have control over it. Especially when children get older, you don’t always have insight into what they do and eat. There may also be times when your child becomes curious about meat or animal products, or perhaps has tasted something once.
Of course it’s not fun, but try to give your child freedom. Older children in particular sometimes feel the need to distance themselves from the home front, or they do not want to fall outside the group too much, so they still try certain products. Don’t get too carried away: your child may get the feeling that things are being imposed on him or her, which will only make your child react even more. Your child should know what your reasons are for disapproving of eating meat or animal products; if your child deviates from this, it is a conscious choice. Give your child the time and space to make their own decisions and form their own opinions.
