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Vegetarian Nutrition for School-Age Children

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Vegetarian Nutrition for School-Age Children Client Name ______________________________________ Date ________________ RDN/NDTR _____________________________________________________________ Email ____________________________________ Phone _______________________ Vegetarian Nutrition for School-Age Children A well-planned vegetarian diet can be healthy and taste great. If you plan to have your child follow a vegetarian diet, your registered dietitian nutritionist (RDN) can help design an eating plan that meets your child’s needs. Goals for vegetarian children are: • The child grows at a normal rate • The child’s diet is nutritionally adequate. This means that it includes a variety of healthy foods such as dried beans, whole grains, vegetables, and fruits. Fat-free and low-fat milk/milk products and eggs may be a part of your child’s diet. Fortified soymilk can replace some or all of the dairy products. Tips A vegetarian diet can be a very healthy way for children to eat. Be sure to include plenty of whole grains, cooked beans, fruits, and vegetables. Soy foods are good sources of protein, vitamins, and minerals. Low-fat or fat-free milk and dairy foods are good sources of vitamin B12, vitamin D, and calcium. If your child does not drink milk or eat dairy foods, take care that they are getting enough of these nutrients. Vitamin B12 is added to some foods. You may find it in soymilk, breakfast cereal, some veggie burgers, and some brands of nutritional yeast. Children’s vitamins may also have vitamin B12. Vitamin D is added to some brands of soymilk and fruit juice. Vitamin D supplements not made from animal products are also available. Calcium is found in some green vegetables, such as kale and broccoli. It is also added to many brands of soymilk and orange juice. School lunch programs may offer limited options for vegetarians. Packing a lunch may be the best way to know for sure that your child is eating vegetarian food. Some children don't like feeling different from other kids. Meals like meat analog sandwiches and tofu salads could make your child’s lunch look more like their classmates’ lunch. Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 1 Other children may not mind being different from their peers who eat meat and enjoy corn chips with refried bean dip, bagels and hummus, and pasta salad. If you decide to change to a vegetarian diet while your children are young, be sure to explain the reason for this change in a way that they can understand. Keep serving some familiar foods and introduce new foods gradually. Involve children in buying and preparing food. Plant a family garden to encourage interest in being a vegetarian. Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 2 Foods Recommended Food Foods Recommended Group Grains Grains, including whole wheat, barley, rye, buckwheat, corn, teff, quinoa, millet, amaranth, brown and wild rice, sorghum, and oats; Include cooked whole grains such as brown rice, oatmeal, and quinoa Choose grain products, such as bread, rolls, prepared breakfast cereals, crackers, and pasta made from whole grains Protein Legumes such as dried beans, lentil, or peas Foods Soy foods such as tofu, tempeh, or meat alternatives Nuts and seeds, such as peanuts, almonds, pistachios, and sunflower seeds Nut and seed butters, such as peanut butter, almond butter, and sunflower seed butter. Eggs* Dairy Low-fat or fat-free milk, yogurt, cottage cheese, and cheeses* Frozen desserts made from low-fat milk* Fortified soymilk or nut milk Vegetables A variety of fresh, frozen, and canned whole vegetables, including dark-green, red and orange vegetables, legumes (beans and peas), and starchy vegetables Low-sodium vegetable juices Fruits A variety of fresh, frozen, canned and dried whole unsweetened fruits canned fruit packed in water or fruit juice 100% fruit juice (Limit fruit juice to no more than 4 to 6 ounces per day for 5- year-olds and 6-year-olds. Limit fruit juice to no more than 8 ounces per day for older children.) Oils Unsaturated vegetable oils, including olive, peanut, and canola oils; margarines and spreads, which list liquid vegetable oil as the first ingredient and does not contain trans fats (partially hydrogenated oil); salad dressing+ and mayonnaise* made from unsaturated vegetable oils Beverages Water, 100% fruit juice (Limit fruit juice to no more than 4 to 6 ounces per day for 5-year-olds and 6-year-olds. Limit fruit juice to no more than 8 ounces per day for older children) Other Prepared foods, including soups, casseroles, salads, baked goods, and snacks made from recommended ingredients Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 3 Note: Children following a vegan diet should not eat foods marked with an asterisk (*).Foods marked with a plus (+) may be suitable for a vegan diet depending on the ingredients in the food. Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 4 Foods Not Recommended Food Foods Not Recommended Group Grains Sweetened, low-fiber breakfast cereals Packaged, baked goods (high sugar or made with refined ingredients such as refined flour) Snack crackers and chips made of refined ingredients, cheese crackers, butter crackers Breads made with refined ingredients and saturated fats, such as biscuits, frozen waffles, sweet breads, doughnuts, pastries, packaged baking mixes, pancakes, cakes, and cookies Protein Vegetarians do not eat meat, fish, or poultry Foods Dairy Whole milk, cream, cheeses made from whole milk, sour cream Yogurt or ice cream made from whole milk or with added sugar Cream cheese made from whole milk Vegetables Fried vegetables such as French fries Fruits Fruits packed in syrup or made with added sugar Oils Solid shortening or partially hydrogenated oils Solid margarine made with hydrogenated or partially hydrogenated oils (trans fats) Butter Beverages Sodaand sports drinks Other Sugary and/or fatty desserts, candy, and other sweets Notes: Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 5 School-Age Children Vegetarian (Lacto-Ovo) Sample 1- Day Menu This menu is designed for a 7-year-old lacto-ovo vegetarian. Ask your RDN if it is right for your child. ½ cup fortified whole grain ready-to-eat breakfast cereal ½ whole wheat bagel Breakfast 1 tablespoon almond butter ½ banana ½ cup 1% milk Snack 1 medium apple 2 slices whole wheat bread 1 tablespoon sunflower seed butter Lunch 4 ounces low-fat fruit yogurt 8 carrot sticks 1 cup 1% milk 6 whole wheat crackers Snack 2tablespoons hummus ¾ cup kidney beans ¾ cup brown rice ¼ cup salsa Evening Meal 2 tablespoons shredded cheddar cheese ½ cup steamed broccoli ½ cup strawberries ½ cup 1% milk Notes: Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 6 School-Age Children Vegan Sample 1-Day Menu This menu is designed for a 7-year-old vegan. Ask your RDN if it is right for your child. ½whole wheat bagel 2 tablespoons almond butter Breakfast ½ banana ½ cup soy milk fortified with calcium, vitamin B12, and vitamin D Snack ½ cup orange slices 2 slices whole wheat bread 2 tablespoons sunflower seed butter Lunch 1 medium apple 8 carrot sticks ½ cup soymilk fortified with calcium, vitamin B12, and vitamin D 6 whole wheat crackers Snack 2 tablespoons hummus ½ cup cherry tomatoes ½ cup whole wheat spaghetti ½ cup tofu ½ cup steamed broccoli Evening Meal 2 tablespoons peanut sauce ½ cup kale with 1 teaspoon olive oil ½ cup soymilk fortified with calcium, vitamin B12, and vitamin D Notes: Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 7 Sample Meal Plan Use this form to develop an individualized meal plan. Meal Menu Breakfast Lunch Dinner Snack Notes: Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Vegetarian Nutrition for School-age Children—Page 8 .
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