The vegetarian diet has many health benefits, it decreases the risk of developing chronic diseases such as diabetes, hypertension, obesity, cancer, or heart ailments. Many people frequently wonder if vegan and vegetarian diets are capable of meeting all nutritional needs during the life stages, and the answer is yes.
A well-balanced vegetarian or vegan diet is capable of providing all the nutrients, in addition to being rich in fiber, it is highly beneficial for the health of children, as it includes fruits, vegetables, cereals, legumes, nuts, and seeds, discovers the infinity of flavors that can keep you healthy and fit!
Whether you follow a diet of this type or your children are attracted to vegetarian food, you are in the right place! Today you will learn what the nutritional needs of children are and we will share 5 healthy recipes that you can easily integrate into your little ones' menu, let's go!
Vitamins and nutrients in a vegetarian menu
Between 2 and 11 years old, children go through a stage in which growth is remarkable, if we want to plant good eating habits and strengthen their growth, we must teach them to eat a balanced diet from the first years of life.
In this sense, vegetarian diets can help improve the health of children, the Academy of Nutrition and Dietetics emphasizes how this type of diet is capable of meeting all the nutritional needs of children, in addition to providing various benefits. If you want to know about the advantages and disadvantages of this type of diet, we recommend our article " impact of vegetarianism on children ."
A vegetarian diet is a good choice as long as it covers the consumption of essential nutrients, as their name implies, they are essential for children to develop all the basic conditions of childhood and avoid future health problems.
The essential nutrients that you should include in a vegetarian diet for children are:
1. Calcium and vitamin D
This vitamin helps growth at different stages of development, in addition to being associated with a lower risk of osteoporosis in adult life. We can obtain these nutrients through foods such as wheat germ, mushrooms, oats, sunflower seeds, Brussels sprouts, carrots, and moderate exposure to the sun.
2. Iron and zinc
They are nutrients that stimulate the development of intellectual capacity and protect children against infections, they are found in green leafy vegetables, onion, tomato, or cucumber.
3. Vitamin B12
This vitamin belongs to the B complex group and helps children obtain the energy provided by macronutrients, it can be found in foods such as eggs, milk, those derived from dairy products, and nutritional yeasts.
4. Fiber
Constipation is usually a common affection during childhood; however, it is easy for vegetarian children to get fiber, as it is mainly found in fruits and vegetables. Do not forget to accompany it with plenty of liquid to improve its absorption, especially in vegetarian menus.
5. Omega 3
This nutrient has important functions in the neurological development of children, as well as in their visual function. You can get omega 3s from foods like flaxseeds, walnuts, chia, tofu, and soybeans.
Very well! Now that you know what are the essential nutrients that every child should have in their daily diet, you must know what their caloric requirement (energy) is, this may vary depending on the stage of life in which they are, let's know this information!
Caloric requirements for vegetarian menus at different stages
If a child is on a vegetarian or vegan diet, they will likely feel full very quickly since their foods are usually high in fiber (although low in fat); However, we must be careful, because it is rich in fiber does not mean that it covers all caloric needs.
The caloric needs depending on each stage in the life of children are:
- 1-year-old baby: 900 Kcal
It should be noted that if the baby walks or crawls very actively, his needs are likely to increase by 100 to 250.
- Children 2 to 3 years old: 1000 Kcal
Depending on the physical activity carried out by children, this amount can increase from 200 to 350 Kcal; For example, if the child performs a mild physical activity, he will need to consume approximately 1200 Kcal, a moderate activity will require 1250 Kcal and finally, if he has a high physical activity, it is recommended to consume 1350 Kcal.
- Children 4-8 years: 1200-1400 Kcal
During this stage of life, children develop language, cognitive, sensory, motor skills, and social bonding. As in the previous cases, if you perform a higher physical activity, you may need 200 to 400 Kcal more.
- Children 9-13 years: 1400-1600 Kcal
In this period, known as puberty, children experience various physical and hormonal changes, which causes their caloric intake to increase from 200 to 400 Kcal if they engage in any physical activity.
- Children over 14 years: 1800-2200 Kcal
In this stage, the physical and mental changes such as menstruation, the change of the voice, and the development of affective bonds continue, for this reason, the caloric intake also becomes greater. At these ages, the intake also increases from 200 to 400 Kcal depending on the physical activity that is carried out.
Vegetarian children need foods with high energy density in their vegetarian menu to cover all their needs during their growth, remember that it is important to maintain the correct levels, as this will influence even later stages of their life; For this reason, it is advisable to add healthy fats such as seeds, nuts or avocado, in addition to including more meals during the day.
Remember that all the recipes on your vegetarian menu must include the food groups essential for growth, in this way you will maintain balanced nutrition in your little ones. We assure you that if you do it well, these practices will bring well-being to your whole family!
Vegetarian menu ideas for the little ones
Okay, now is the time to move on! We will show you 5 options of vegetarian meals that are easy to prepare and with the necessary nutrients to provide a balanced diet. See the great versatility of the ingredients and start combining a wide range of flavors in your little ones' meals. Go ahead!
1. Mushroom ceviche
This recipe, in addition to being delicious and fresh, is rich in iron, an essential nutrient for the development of children's intellectual capacity, it also generates greater resistance against infections.
Mushrooms also help us to properly flow the blood, strengthen the heart, increase the feeling of satiety (so you can use them to cook very substantial meals), they work as antidepressants, they are rich in protein, fiber, vitamins, and minerals! amazing health benefits!
In case your child has diabetes, remember that the glycemic index of these mushrooms is very low, so it lowers blood sugar levels benefiting health, also, these small mushrooms help protect red blood cells and monocytes from the organisms.
2. Cream of pea with sautéed corn
The second option is a cream rich in zinc since both peas and corn are a great source of this nutrient. Incorporating zinc into the regular diet of children ensures that they have adequate physical and intellectual development, this is because it stimulates the proper functioning of many-body systems, helps build resistance to various infections, and maintains healthy skin.
One of the main benefits of preparing this recipe is that it does not produce allergic reactions, unlike dairy proteins, peas are hypoallergenic, also, the power of this protein does not contain gluten or lactose, so if your child is allergic to these components, you can enjoy this recipe without any problem.
3. Red fruit jam with seeds
This rich recipe will serve as a complement to many meals for your little one since it is capable of providing the essential nutrients for their growth. Nutritionally, red fruits provide significant amounts of vitamin C, even higher than those provided by citrus, despite being the best known and recommended as a source of this vitamin.
Curiously, red fruits also contain the star combination among their micronutrients, since they may provide iron and vitamin C, thus improving the use of both nutrients. As if this were not enough, they also contain beneficial properties for the immune system, a great advantage, since the immune system of children is not 100% developed.
This jam rich in omega 3 will positively impact the central nervous system of children, which will benefit their learning ability, cognitive development, and visual acuity. Excellent and delicious!
If you want to prepare vegetarian and vegan desserts that are delicious and nutritious for your little ones, we recommend you watch the following video, in which you will learn how to make a delicious recipe for cookies with oats, coconut, and honey, as well as a mango pannacotta, let's go!
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