Vegetarian diets

There’s no reason children following a vegetarian diet shouldn’t get all the vitamins, minerals and nourishment they need in a healthy balanced diet.

Parents with vegetarian children might, however, need to give some thought to supplementing the protein, iron, vitamin B12 and selenium that’s normally provided by meat and fish. More so if they’re following a strict vegan diet that excludes all animal products.

Protein

Protein provides the 'essential’ amino acids the body can't make for itself and is vital in cell growth and repair. You can mix different types of non-animal protein together to get all the essential amino acids they need. All these foods are rich in protein and suitable for vegetarians:

• Beans on toast.
• Hummous and pitta bread.
• Bread and cheese.
• Beans and rice.
• Breakfast cereal and milk.
• Lentil soup and bread.

Iron

Good vegetarian sources of iron include green vegetables, pulses, beans, fortified breakfast cereals and bread. Make sure you give children fruit and vegetables or a glass or fruit or vegetable juice with these foods as they contain vitamin C to help the absorption of vegetable ‘non-haem’ iron.

Remember as well you can boost their iron intake by choosing a fortified breakfast cereal such as Bran Flakes.

Selenium

Selenium is important in helping the immune system to function properly. It’s found most commonly in meat and fish, however vegetarians can make sure they have enough by eating nuts, bread, wholewheat breakfast cereals and eggs. Brazil nuts in particular are a rich source of selenium.