We both as a couple are pure vegetarian since we belong to the marwadi community.We have passed on the same values to my daughter. my little one is totally an animal lover and hates when animals are harmed. Additionally, she is also not very fond of the strong smell of all non-vegetarian food. But, I also agree with the fact that vegetarian food diet is not enough to fulfill the child’s nutritional requirements in the long run. They may require growth nutrients and minerals which are available only in non-vegetarian food sources.
Ultimately the question Will My Vegetarian Child Face Nutritional Deficiencies In Future rings up in my mind and you may think majority of us grow up being pure vegetation and all are doing good. They why suddenly this question. But, with the time , change in lifestyle and environmental factors the nutritional values of food items are getting low day by day. We need to pay a hefty amount to buy organic and pesticide- free food, which may or may not be even trustworthy. The vegetarian food available today is no longer fresh and are genetically modified. All this is totally unsafe for the child.
My biggest concern was to ensure the best practice for healthy vegetarian eating in food. I don’t want to force feed my child at the same time I don’t want her to grow up with inadequate nutrient values. I have replaced the non-vegetarian items with healthy alternatives so that my child does not face any nutritional deficiency in their growing years.
1) Protein
Growing kids require a good amount of protein, the vegetarian food options like cheese, paneer, tofu, soya chunks, curd are a great source of natural protein. They are yummy as well as healthy protein options. Apart from this, you can include legumes, lentils. These are commonly available at Indian households and you can always sneak it into your child’s diet.
2)Calcium
Milk, soya beans, ragi, sunflower seeds etc are loaded with natural calcium sources and are excellent for bone development. They can be easily digested and you can include them in kids diet .
3)Iron
Iron-rich food is extremely important for overall growth and development of the brain and other vital parts. you can include spinach, dates, raisins, ragi into the child’s diet to increase their hemoglobin level. Additionally, you can also give fruits like gooseberry, guava to your child they are loaded with Vitamin C and it helps to increase the iron absorption in the body.
4)Vitamin A
Vitamin A is very essential for eyesight and overall vital organ development. Load your kid’s diet with red and yellow bell peppers, carrots, tomato ect. Vitamin A is best to boost the immune system of kids.
5)Omega 3 Fatty Acids
Omega 3 fatty acids are very significant for the brain development.Vegetarian food options like flax seed, walnuts, canola oils are loaded with natural omega 3 fatty acids.
6)Iodine
Iodine is crucial for the mental development especially in kids to avoid health issues like a goiter. you can include natural unflavored yogurt, iodine salt into the meal of your child.
Great compilation, indeed we vegans need to have more focus on macro m micro nutrients and how we can make interesting food for kids with them!!
This is an informative post. I was always worried as we are vegetarians and I didn’t want to start something without complete knowledge.
We also belong to a family who is vegetarian by choice and we are proud of this too because we know at least we are not killing any other living animal for fulfilling our nutritional requirements. I agree that with time fruits and vegetables available are not organic and may not have enough nutrients but that goes with the non-veg too. Thanks for sharing the list of food items which can fulfill all the basic nutrition requirements of our kids.
Such a informative post , vegetarian diet are also very good nice explanation.
This is great. My mother has been vegetarian for the last 40 years and needs to pay extra attention to her nutritional intake because it can be so easy to become deficient.
Lots of good topics for discussion here. We all want to eat as healthy as possible. But, do need to keep in-mind that we want to cut fat and waste – not nutrients.
Nice post… 🙂
This is great topic , I wish you success
Excellent! Its really good to see such posts on vegetarian food….keep it up!!
You make some very good points. I wish I could have the will to give up meat.
Being from a Vegetarian family, I truly agree with your points. Vegetarian diets might not be enough but the points you have enlighten are very useful and informative.
Awesome work.Just wished to drop a comment and say i’m new your journal and adore what i’m reading.Thanks for the share
I am a vegetarian and my kid too. Though we have started having eggs lately. Thank you for your tips.
Amazing write up and very informative. I agree even a vegetarian can get a complete and proper nutritional diet from so many different veggies. I am agree with you in all your highlighted points.
I am too a vegetarian and I understand the points you explained above..
Wow! This is so useful for all the vegetarians 🙂
This is a question I generally ask my self. Thank you very much for doing such a detailed post on the same. Really needed it.
This is a perfect answer to all those who ask such weird questions. Protein is just not found in meat/fish/chicken or eggs. Loads of veggies and Lentils are great source of it.. as rightly mentioned above.
Really helpful post for building child nutrition plan. Thanks for sharing
Of course an informative post for veggies.
I’m gonna share this to my vegetarian friends
Very informative post for creating a proper child nutrition chart.. There are so many vegetables available which provides enough nutrition to vegetarians ..
a lot of people are vegans and if they do not find certain nutrients in their food they can always supplement. great write up/
Very informative post! All these nutrients are really important for children and proper growth
Very informative article, every vegetarian mother has this question in her mind. Here is a perfect answer for everyone.
Thanks for reading and appreciating our post
being vegan its a rich thought !!!
A Great informative post.I try to include every fruit and vegetables in my kid’s diet.
Such a perfect post and I too believe lots of fruits and vegetables can help the most
Quite informative! Although we are non vegetarians, I want to give my baby a healthy dose of veggies. This is quite helpful.
We are vegetarians and it gives me immense proud that if we know the right dietary combinations we can never be deficient of anything for ourselves as well as kids. Well written post
This post is damn useful, and informative to all the vegetarians out there will definitely share the link with all my friend on my list
That’s a very informative post. I will ensure to put these vegetables, milk and curd in my children’s diet.
One of the biggest misconception in the general mindset, that vegetarians do not have many options for protein intake. Glad you shared such a well-complied list.
Vegetarian diet does lack lot of nutrition but we have many source nowadays with which we still can get those nutrition
That is so detailed and beautifully explained… so many parents are not fully aware of what they should be feeding to their child and this post will definitely help them.
This is really helpful.post for parents who worry about their kids nutrition being a vegetarian. It’s all about making healthy food choices.
I am pure vegetarian and have never found any problem in it… Vegetarians also have good options for proteins and vitamins in fruits and veggies, thanks for sharing.
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