The editors of the Zhivi portal, as part of the preparation of material about vegetarian children, invited me to answer several questions that often baffle parents. Here’s what I said.
Live: Is vegetarianism safe for a child?
Me: To begin with, vegetarianism does not equal healthy eating. This must be understood. After all, for example, pasta with tomato sauce, pizza and cola, fruit juice with donuts are plant foods, that is, formally vegetarianism, but such a diet cannot be called useful. Therefore, it is impossible to promote vegetarianism without specifying that it is based on whole plant foods.
Next: vegetarianism has varying degrees, from extreme veganism to a diet that allows eggs, milk, and derivatives such as cheese. This most “relaxed” form of vegetarianism is able to supply a person with animal protein in an amount more than is necessary for health.
Not only children and adolescents under 18 years old, but also everyone, regardless of age, simply needs to give up industrially processed and refined products (no matter whether of plant or animal origin). Or at least minimize their consumption. Such products contain a lot of ingredients that are unsafe for health: enhancers of taste, color, odor, trans fats, sweeteners (they are not “healthy” in principle, even organic coconut sugar is still added sugar, and sugar is dangerous), etc.
If we talk about whole, unrefined foods (vegetables, fruits, herbs, nuts, cereals, butter, milk, eggs and even meat), then you need to choose the highest quality available. What I mean. If your store sells organic plants, go for them. If you trust a familiar farm, choose products from this farm. If you have a vegetable garden, try to grow food there and store it for the winter. If you live in a country where there is a choice between Australian carrots or Chinese carrots (as I had in Singapore), choose Australian: in this country, agricultural standards are much higher than Chinese ones. Etc.
Live: How to make a child a vegetarian? Situation: Vegetarian parents want their child to share their views. What is the action plan?
Me: Every child is different, but, as a rule, children, especially up to the age of teenagers, copy their parents: if you stop eating meat, then the child will most likely switch to a family diet. Although there are people who simply cannot live without meat.
Instead of fighting for life and death with the choice of your child, try to keep him safe by buying and cooking the highest quality meat at home. Not semi-finished products, sausages and sausages (these products are dangerous regardless of whether you think meat is healthy or harmful, because it is, in principle, not meat), but a whole piece from a good manufacturer who raised the animal without growth hormones, did not abuse antibiotics, did not feed dubious feed. This is the first thing. And secondly, even if the child cannot completely give up meat, reduce its amount. Most people eat much more protein than is required for health, and often even as much as is harmful to health.
Live: How to build a menu for children who do not eat meat and eggs
Me: The main rule (in addition to the quality of the products) is variety. If you or your child have given up on animal food and switched to fruits and pasta, this is not a healthy diet. The plant diet is very rich: legumes (beans, lentils, peas), cereals (wild rice, buckwheat, millet), pseudo grains (quinoa, amaranth), root vegetables (potatoes, sweet potatoes, beets, carrots), a huge number of types of cabbage (white cabbage, red cabbage , Brussels sprouts, Chinese, Savoy, broccoli, colored), other vegetables, herbs, nuts, fruits …
Each plant contains a unique set of vitamins and minerals, so the more varied your diet (even in color!), The more nutrients you will receive.
Live: Can You Get Enough Essential Amino Acids Without Eating Meat?
Me: Of course you can! For this, there are not only eggs, fish, cheese, but also plant sources of protein, such as legumes, buckwheat and quinoa. Read more about plant-based sources of protein at this link.
Live: If the child initially (from the moment of feeding) refuses meat …
Me: It’s okay that the child doesn’t want meat, no. As in the reverse situation. The challenge for parents is to provide a varied diet of wholesome and highest quality foods. Eating meat or based on other sources of protein is not so important.