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A child on a vegetarian diet – factors to consider
Table of Contents
1. Veganism and vegetarianism - definitions, types and differences
Veganism and vegetarianism are two dietary styles that limit or eliminate the consumption of animal products. Veganism is characterized by a complete abstinence from animal products, while vegetarianism can be more or less restrictive depending on the type of diet. Both vegetarianism and veganism have roots in health concerns, ecological and cultural aspects, as well as animal welfare.2. Types of vegan diet
excludes the consumption of all animal-derived products, including eggs and dairy products. Some adherents of this dietary pattern also choose to abstain from honey. This dietary model is often associated with an eco-friendly lifestyle and the avoidance of purchasing leather clothing, fur products, and cosmetics tested on animals.3. Lacto-vegetarian diet
One of the most popular forms of vegetarianism, which, in addition to plant-based products, allows the consumption of eggs and dairy products.4. Lacto-vegetarianism
The dietary options may include dairy products; eggs and other animal-derived products are excluded.5. Ovo-vegetarianism is a particular type of plant-based diet that excludes not only meat but also milk and all dairy products from the menu, yet allows for the consumption of eggs.
Ovo-vegetarianism is a diet that excludes not only meat, but also milk and milk products from the list of foods, while allowing for the consumption of eggs.6. It is known as Vitarianism
Refuses to consume cooked meals, and the sole basis of the diet is raw plant-based food.7. Fruit-Based Nutrition
A very strict form of vegetarianism based solely on consuming products that have naturally fallen. Followers of fruit-based nutrition do not approve of the destruction or breaking of the plant for consumption and do not use heat treatment above 40°C. Sometimes indirect eating styles are also distinguished: flexvegetarianism (otherwise semi-vegetarians; it allows the consumption of limited quantities of meat, but the main source of protein is plant products such as seeds of shellfish plants) and sandvegetarism (allows the consumption of fish).8. Stance of scientific organisations
Extensive research has revealed a plethora of health benefits for adult vegetarians (e.g. in the midst of atherosclerosis, hypertension, type 2 diabetes, or obesity). According to the Academy of Nutrition and Dietetics, a well-balanced vegetarian diet contains sufficient nutrients and is suitable for all stages of development - including children from infancy to adolescence, as well as pregnant and lactating women. However, in Polish conditions, the exceptions are the vegan and fruitarian diets, which are challenging to properly balance to ensure the necessities of a growing body. Furthermore, specialists from ESPGHAN (The European Society for Pediatric Gastroenterology, Hepatology, and Nutrition) underscore that implementing a vegan diet without dietetic supervision and adequate supplementation may pose a risk to a child's health.9. Composition and Balancing
Comparisons between vegetarian and conventional diets indicate a lower proportion of saturated fats and cholesterol in the plant-based model. In addition, more vegetables and fruits, whole grain products, nuts and seeds, plant fertilizers, and dietary fiber are consumed. The vegetarian diet should be balanced and varied, not just based on the exclusion of animal foods and cholesterol, but on the proper replacement with plant-based products. It is important to note that a poorly composed plant-based diet can lead to deficiencies in important nutrients, which can cause disturbances in growth and adversely affect brain development. This is particularly relevant for infants and young children. Therefore, a lacto-vegetarian diet is recommended for supported individuals, which minimizes the risk of nutritional deficiencies after proper balancing. Below, the components that require special attention are discussed.10. Energy potential
Vegetarian diets typically fulfill the energy requirements of children and adolescents, but the average caloric content is often lower than in conventional menus. The main sources of energy are grain products, vegetables and fruits, legumes, nuts, and plant oils.11. A compound composed of amino acids
The Lacto-Vegetarian diet provides an appropriate amount of protein. In the case of more restrictive varieties of vegetarianism, good sources of this ingredient will be pulp plant seeds (soya, pulp, lentils, peas, beans), whole grain cereal food and soy products such as yogurt and soy milk, tofu or tempeh. However, it is important to note that plant protein may not meet the needs for exogenous amino acids (i.e. those that the body cannot synthesize itself). Therefore, in order to make the most of plant protein, it should be combined with products from different groups, such as combining pulp plants with grain products.12. It's the primary fats
The vegetarian diet is rich in plant-based lipids that serve as a source of polyunsaturated fats. It is recommended that cholesterol, which supports the normal development of the nervous system, be present in the diet of children up to the age of 3. Its source in lacto-vegetarian diets is eggs and dairy products. It is also important to consider products that provide omega-3 fatty acids. In plant-based diets, these include flax seeds, chia seeds, hemp seeds, and leafy green vegetables. Recommended oils for children are olive oil and rapeseed oil (for both cooking and as a salad dressing) as well as linseed oil, sunflower oil, nut oil, and pumpkin seed oil (only as a salad dressing). Supplementation with fish oil or omega-3 fatty acids may also be considered (vegan alternatives are available on the market).13. Vitamin Supplementation in a Vegetarian Diet
Children following a vegetarian diet should increase their Vitamin D intake through supplementation, as its main source is animal products. There is also a risk of Vitamin B12 deficiency, which is present primarily in meat and meat products. In a lacto-vegetarian diet, the requirement can be met through the consumption of eggs and dairy products, but in this case, supplementation is required. There are also Vitamin B12-rich products available on the market, such as vegetable milk, flakes, and cassava. A deficiency in Vitamin B12 can be particularly dangerous for children, as it can lead to developmental delays and disorders of the nervous system. Symptoms of deficiency include lack of appetite, tongue inflammation, numbness in the limbs, difficulty concentrating, irritability, and psychomotor developmental disorders. It is important to note that folic acid, which is usually present in large amounts in plant-based diets, can mask anemia caused by a deficiency in Vitamin B12.14. Mineral substances
Mineral ingredients whose supply in the plant model may not be at the appropriate level are calcium and iron. Lacto-vegetarian and lactovegetarian diets satisfy the demand for calcium, but if calcium is excluded from the diet, other sources of calcium or supplementation should be provided. Vegetable drinks that supply calcium are, among others, maple, soybean, sunflower seeds, almonds, yams or beans. However, when purchasing a vegetable juice or yogurt, it is worth noting whether it is fortified with calcium. Plant-based sources of iron include such products as seeds and nuts, legumes, cereal products, green vegetables and dried fruits. However, it is important to remember that iron from plant sources is less absorbable than that from animal sources. Therefore, it is worth taking care of the absorption of this element. For this purpose, it is recommended to combine iron-containing products with vitamin C sources (fruits, vegetables, juices, pickles) and avoid ingredients that hinder iron absorption: large amounts of fiber, phosphates (present in e.g. cola drinks) and tannins (found in tea). Symptoms that may indicate an iron deficiency include weakness and apathy, susceptibility to infections, decreased concentration, pale complexion or dizziness.15. Summary
An excellently planned vegetarian diet, especially for children who consume dairy products and eggs, can be the right form of nutrition from the earliest years. However, it is important to remember to supplement certain components properly and to monitor the body's condition through medical consultations and appropriate laboratory tests. At least once a year, tests such as blood morphology should be performed and the levels of ferritin, iron, vitamin D, homocysteine, albumin, and total protein, as well as other parameters recommended by the doctor, should be determined in the serum. The most important thing is a diverse menu containing all groups of plant products: whole-grain cereals, vegetables, fruits, legumes, and nuts as well as seeds.
