Your Kid Wants To Go Vegetarian. Here’s What To Know.
Inside: If your child wants to eat meatless, here’s how to support them and make sure they get what they need to grow and thrive.
You’re at the dinner table, a forkful of medium-rare tenderloin on the way to your (watering) mouth, when your kid turns to you:
“Mom, where does steak come from? “
If the conversation ends with your child in tears, swearing off meat forever, don’t panic. Whether their intentions last a week or the rest of their lives, your child can be perfectly healthy without eating meat.
Some kids wants to go meatless because they don’t like the idea of eating animals. Others just don’t don’t like the taste and texture. Either way, here’s what to keep in mind moving forward.
How to talk to your kids about meat
- Don’t fib. It’s important to be honest with kids about where their food comes from. You don’t need graphic details, especially with younger kids. But it’s okay to say that animals are raised and killed for meat. Matter-of-fact and calm is the way to go.
- Listen to their concerns. Don’t dismiss their questions or outrage. Let them know their feeling are valid. Honestly, many of us have wrestled with similar thoughts at different points in our lives.
- Be supportive. If your child vows that they’re done with meat, take them seriously. Let them know you’ll support them and will work together to make sure they’re eating in a healthy way.
I visited a large cattle farm in Colorado and asked a ton of questions to get the facts on beef farming. Read: What is a Factory Farm?
5 must-have nutrients for vegetarian kids
As a dietitian, I can confidently tell you that kids can thrive on a vegetarian or vegan diet. A healthy diet doesn’t have to contain meat. But when you remove it, you need to pay attention to some key nutrients. Here are five biggies.
1. Vitamin B-12 (and other B vitamins)
Kids going meat-free may not get enough B vitamins, especially B-12, which is naturally found in animal foods.
Sources: Enriched flour, pasta, rice, whole grain products; fortified breakfast cereals; nutritional yeast (if fortified). Natural sources of B vitamins include foods like lentils, spinach, black beans, peas, sunflower seeds, broccoli, and even orange juice.
2. Iron
Eating meat is the easiest way to get iron because it’s in a form that’s well absorbed by the body. But many plant foods contain iron too. Calcium can lower the absorption of iron from plant foods, so don’t serve a glass of milk alongside the meal. Save it for before or after the meal.
Sources: Pumpkin seeds, quinoa, beans, dried apricots, lentils, peas, and spinach.
3. Vitamin C
Vitamin C is your secret weapon if your child is going meatless because it helps the body absorb iron from plant foods. So it’s smart to pair a source of vitamin C with a source of iron.
Sources: Some ideas for iron and vitamin C combos are bean chili that includes tomatoes, lentil soup with a side of orange slices, or spinach salad with strawberries.
4. Zinc
This mineral is needed for proper growth and immune function and is found in meat in high amounts. But you can also get zinc from plant foods
Sources: Chickpeas, lentils, and soybeans in the form of edamame, soy milk, and tofu.
5. Protein
Protein is vital for growing kids. But though this is usually the nutrient that parents worry about the most, it’s probably the one you need to worry about the least! Meat is a rich source of protein, but lots of other foods contain protein too, even grains.
Sources: Beans, edamame, chickepas, nuts, seeds, nut butters, milk, yogurt, cheese, and eggs. Quinoa and soy are both “complete proteins”—that means they contain all the essential amino acids the body needs (but can only be gotten from food), just like meat does.
The best foods for meatless kids
Here are five easy staples that cover a lot of nutritional ground for kids going meatless.
Beans and lentils. They provide protein, fiber, and iron. Add them to tacos, soups, salads, bowls, and pasta. Here’s my recipe for a kid-friendly Red Lentil Soup. Need a baby step? Here’s my recipe for Red Lentil Chocolate Chip Cookies
Quinoa: Quinoa is extra special because it’s a “complete protein”—that means it contains all the essential amino acids the body needs (but can only be gotten from food), just like meat does. Use it instead of rice in bowls and soups. Or use it to make a batch of these Gluten-Free Peanut Butter Bars.
Strawberries. They’re a rich source of vitamin C, which will help your child’s body better absorb iron from plant foods. Slice them onto fortified cereal and oatmeal, and serve in a fruit salad alongside a bean burrito.
Soy: Soy foods in general are good sources of iron, zinc, and protein. Many kids like the nutty taste of edamame, which they can pop straight into their mouths from the pods. Other sources are soy milk, tofu, and tempeh. Try my recipe for Crispy Tofu.
Fortified Cereal: It’s an easy way to get iron and B-12, two nutrients that can be trickier to get from plant foods. How do you know if your cereal is fortified? Check the Nutrition Facts Panel. If you see a long list of vitamins and minerals with their Percent Daily Values, chances are it’s fortified (you’ll also find the vitamins and minerals listed in the ingredient list). Unsure about boxed cereal and want to know how to pick one? Here’s my advice on boxed cereal.
FAQ
What if my kid is already a picky eater?
If your child already eats a limited range of foods, you need to be very intentional. If they don’t eat plant-based sources of protein and iron like beans, lentils, and tofu and if their diet is shrinking instead of expanding, check in with your pediatrician or, better yet, registered dietitian.
Does my plant-based kid need supplements?
Maybe. Kids who eat some animal foods like dairy and eggs can more easily meet their needs. But intakes may still be too low for nutrients like iron, B12, vitamin D, and calcium. That’s especially true for vegan kids. Talk to your pediatrician (or pediatric dietitian) about your child’s individual needs.
Is it safe for teenagers to be vegetarians?
Yes, teens can safely follow well-planned vegetarian and vegan diets. Keep in mind that they’re growing rapidly and already at risk for not getting enough of some nutrients. So they may need help in planning nourishing meals and snacks. For instance, teen athletes need more protein, and teen girls are at risk for not getting enough iron if their calorie intakes are low. Check out my list of the 10 Best Foods For Teens, which are all vegetarian.
Will my kid get enough protein?
Most likely, yes. Protein is found in a lot more foods than most people realize. If your child eats a good variety, including protein sources like beans, lentils, soy, dairy, eggs, and whole grains they’re probably doing just fine. Get my list of 50 non-meat protein foods to pack in lunches.
What if the rest of the family eats meat?
Some meals are easy to adjust, like adding a veggie burger to the grill in place of a beef one. But this is also a good time to find plant-based meals for the whole family. Two meatless dinners that my crew likes: Tofu Bowls with Peanut Sauce and Veggie Stir-Fry With Noodles.
Where to go next
Take a deeper dive and get meal and snack ideas (plus lots of recipes) on these websites that are all written by dietitian-moms:
If you’re unsure about planning balanced meals and snacks for your vegetarian kiddo or worried they’re not getting what they need, meeting with a registered dietitian is always a good idea. Ask your pediatrician or the local children’s hospital for a referral.
