Growing concerns & Expert Advice: Navigating Vegetarian & Vegan Diets for Children
Berlin – As plant-based eating gains popularity, parents are increasingly questioning the health implications of vegetarian and vegan diets for their children. while a well-planned plant-based diet can be healthy for kids, experts emphasize the importance of careful consideration and nutrient monitoring.
According too Silke Restemeyer of the German Society for Nutrition (DGE), “at least three quarters of our food should be plant-based anyway - the remaining quarter can contain meat, but it doesn’t have to.” However, ensuring children receive adequate nutrition on a restricted diet requires diligence.
Sarah Schocke, a nutritionist, notes that picky eating phases are common in children, but advises parents to “stay motivated and keep offering food.” She suggests strategies like offering raw vegetables as a snack before meals when hunger is highest,and serving dishes in components rather than as pre-mixed casseroles. “This means: Rather of a ready-made casserole, prepare pasta or potato gratin and serve mushrooms, peas or other vegetables separately. This means the children can choose what they want to eat.”
Schocke also recommends involving children in food choices, suggesting parents take them grocery shopping to select their own vegetables.
For vegetarian and vegan children, specific nutrients require attention. Oatmeal and lentils are highlighted as “power foods” rich in essential nutrients frequently enough lacking in plant-based diets. Lentils can be incorporated into spreads or veggie bolognese, while oatmeal is a nutritious breakfast option. Roasted pumpkin seeds are another recommended food, providing iron, zinc, and vitamin B2.
Schocke emphasizes a flexible approach, stating, “I would never force anything on my children,” allowing them dietary choices even while maintaining a predominantly plant-based household. Vegetable cream soups are also suggested as a palatable way to introduce less-favored vegetables like parsnips.
