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Raising Your Child as a Vegan
While many people have the idea that giving a toddler a vegetarian diet isn’t safe, so long as parents take care to make sure that all the appropriate nutrients are provided, it’s actually quite healthy. Some benefits to a lifelong, proper vegetarian diet include a lower risk of heart disease, high blood pressure, diabetes and obesity.
The main concern with giving your toddler a vegetarian diet is making sure your child gets enough calories and nutrients. Calorie consumption is important for ensuring your toddler has the energy they need to play hard and grow.
It can be challenging to develop a well-rounded vegetarian toddler menu that provides enough protein and iron. Since toddlers already have such a small appetite, it can be difficult to get them to eat enough vegetables and beans to receive all of their nutrients. Therefore, it is essential that vegetarian toddlers are served nutrient-dense foods.
Tofu and soybeans are a great source of protein for adults and children over four. For toddlers, though, it shouldn’t be used as their main source of protein. In this case, compliment the tofu or soybeans that you serve with soymilk that has been fortified with vitamins and minerals. Not only will this help provide some protein, it will also help your toddler’s nutrition by providing calcium, and vitamins A and D, which can be difficult to get in a vegan diet.
Iron can be found in many vegetarian-friendly foods. Kidney beans, lima beans, spinach and green beans are all excellent sources of iron. However, unlike iron obtained from animal sources, iron from vegetables can be difficult for your body to absorb. But serving a vitamin C rich food with those beans or spinach can make the iron easier for your toddler to absorb. Some great sources of vitamin C include tomatoes, oranges, broccoli, red peppers, and cantaloupe.
While it is possible to raise a healthy vegan, it can take a bit more work. You may need to supplement your child’s diet to ensure they get all the nutrition that they need. Vitamin B-12 can be especially difficult for vegans to get enough of. While vegetables contain some B-12 vitamins, the body does not easily absorb these. Your toddler’s healthcare provider can help you decide on a B-12 suitable for toddlers.
A diet that does not provide calcium can also be detrimental to your child’s health. Calcium helps to make bones stronger and aids with proper growth and development. Choose soymilk that is calcium-fortified, but ensure that it is also fortified with other nutrients that your toddler needs for good nutrition.
There are several blogs available that will be able to provide further information on vegetarian diets, such as Food and Drink Information. Topics range from selecting a great juicer to bread bins.