Nutritious vegetarian diet for children

Cynthia John

It’s up to parents to plan their children’s diets carefully to ensure every meal is balanced with vegetarian fare rich in nutrients required for orderly physical growth and development

Vegetarianism adherent parents often worry that their children are not getting sufficient vital nutrients such as protein, iron, calcium and Vitamin D — usually found in meat products. In particular, children who play sports are often encouraged to go non-vegetarian to fulfill their protein needs. This is not necessary because all major nutrients can be found in vegetarian and non-vegetarian foods. In vegetarian households it’s up to parents to plan their children’s diets carefully to ensure every meal is balanced with food rich in nutrients required for orderly physical growth and development.

PW spoke with Dr. Himanshi Kashyap, a well-known paediatrician and Director of the Cheerful Child Development Centre, Gurgaon, to recommend balanced, nutritious vegetarian meals for children. Her suggestions:

Protein is important for children’s muscle growth and development and a healthy immune system. Some vegetarians eat eggs and dairy products which are good sources of protein. For vegans, lentils, beans, peas, seeds, nuts, whole grains, and soya products are excellent choices.
Vitamin B12 aids neurological development and blood cells formation. Vegetarians should include fortified cereals, tofu or chaap, and nutritional yeast in their diets. Sometimes if there is a severe Vitamin B12 deficiency, nutritional supplements are advisable.
Zinc is essential for children’s overall growth and healthy immune system. Vegetarian sources of zinc are chickpeas, corn, soybeans, kidney beans, spinach, apricots, prunes, blackberries, raspberries, raisins, kiwi, bananas, strawberries, wheat-germ, pumpkin seeds, sesame, nuts, and dark chocolate.
Iron deficiency leads to anemia. Include plenty of spinach and other green vegetables, kidney beans, lentils and iron-fortified breakfast cereals.
Calcium is needed for bone and dental health. Foods rich in calcium include cereals, orange juice, and soymilk. Since bones grow fastest during childhood and adolescence, a calcium supplement may be needed.
Include locally grown seasonal fruits and/or vegetables in every meal. Whole fruit is better (after proper cleaning) as its skin has many nutrients and fibre.
Grain foods such as chapati, paratha, poha, breakfast cereals, rice, corn, oats, and millets provide children with much-needed energy.
Milk, cheese, and curd/yoghurt are good sources of protein and calcium. Overweight children should eat reduced-fat dairy products.
Restrict junk food intake because they are rich in sugar, salt, and fat and low in protein, vitamins, and minerals. Some alternatives to junk food are pizza made on a base of plain paratha with capsicum, corn, olives, cottage cheese, and tomato puree; and frankies made with chapati base with filling of green leafy vegetables, tomato, cabbage, and cottage cheese.