If you want your child to be a vegetarian, plan your diet well

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Pediatricians explain that restrictive diets require more attention to ensure proper nutritional strategy and proper use of food supplements

 

There are more and more people who put aside meat or fish in their diet to bet on vegetarian family nutrition. Leaving ideology aside, many bet on this option believing it is healthier. And it may be, but if it is not planned well, pediatricians warn that children may lack some fundamental components for their growth and well-being. 1.2% of the po[CENSORED]tion in Spain and Portugal is vegetarian, a growing figure, although still far from the figures of the United Kingdom (with 7%) or Germany (where it reaches 10%).

Emphasizing that for the pediatricians the fundamental thing is the state of health of the children, these consider that a follow-up must be carried out in which “it is verified that the growth and development of the vegetarian minor is good”, explains the doctor María José Mellado , president of the Spanish Association of Pediatrics (AEP) in a statement. In this way, the Nutrition and Breastfeeding Committee of this association has developed a series of recommendations, published in Annals of Pediatrics, so that fathers and mothers who decide that their children follow a vegetarian diet do so in a planned way.

Vegetarian diets are rich in fiber, magnesium, ferric iron, folic acid, vitamins C and E, n-6 polyunsaturated fatty acids, carotenoids, flavonoids and other phytochemicals and antioxidants. On the contrary, they are lower in total fat, n-3 polyunsaturated fatty acids, cholesterol, iodine, zinc, ferrous iron and vitamins B12 and D.

"The objective of these guidelines is to avoid the nutritional deficiencies that this type of diets can suppose in the childhood and youth", explains the doctor José Manuel Moreno Villares. Parents should know the nutrients that must be supplemented if they opt for this type of diet.

For pediatricians (and according to scientific evidence), the more varied the food intake, the greater the possibility of achieving an optimal nutritional status. “On the contrary, restrictive diets require greater attention and care to ensure proper dietary strategy and proper nutritional supplement use. The most important thing is that some parents who want their child to follow a vegan or vegetarian diet have advice for it to be balanced, ”says Moreno Villares. What is certain is that the child would need to "take vitamin B12 orally, since this is only achieved with animal proteins."

The perfect vegetarian dish for babies between zero and two years old (AEP)

WHAT SHOULD WE SUPPLEMENT IN VEGETARIAN DIETS?
Proteins: The protein quality of plant foods is lower than that of animal products (especially milk and eggs). As they explain, it is advisable to ensure that protein-rich foods (legumes, nuts and seeds) are consumed daily and that protein sources are combined. The use of soybeans and their derivatives (tofu, tempeh, meat analogues), as well as pseudocereals such as quinoa and amaranth, can contribute to ensuring an adequate balance of amino acids.

Iron and zinc: It is recommended to consume foods rich in vitamin C in each meal to promote iron absorption. Iodized salt, vegetables of marine origin and some cereal-based foods are the best source of iodine for vegan people. Dairy products and egg yolk are also sources of iodine. “Algae (wakame, kombu, alaria, nori, etc.) with great prominence in these diets can be an important source of iodine. However, they are also arsenic, so they should be used with caution in infants and young children, ”warns the expert.

Vitamin B: Vitamin B12 is not found in plant foods. Fermented foods or marine seeds cannot be considered a reliable source of vitamin B12. “The oral vitamin B12 supplement is essential for all vegetarian and vegan people. Even in ovolac-tovegetarians or in people who regularly consume fortified foods, a weekly booster dose is the best way to guarantee optimal levels of this vitamin, ”says the doctor.

Calcium: The consumption of foods fortified in calcium and vitamin D, together with the usual practice of physical activity of adequate intensity is necessary

Foods that should be Foods that should be avoided
Legumes Processed juices
 Sweet potato, Broccoli, Carrot or Pumpkin Spinach, Chard, Borage, Beet, Arugula and green leaves
 Rice, pasta, bread, couscous, quinoa Algae, silt or chia seeds
 Fruit and food with vitamin C Honey
* Vegetable beverages enriched with calcium not as the main beverage

Research carried out with vegetarian minors shows that their growth and development are within the normal range, although there is a tendency to present a lower body mass index (BMI). "The risk of deficiencies is greater in the most restrictive diets, and especially in the vegan diet, since this excludes any product of animal origin," qualifies the doctor.

Pediatricians advise that neither the egg nor the milk be removed during breastfeeding and early childhood. "Milk is a fundamental food during the first years of life. It is 100% of the food until six months and 70% from this moment, representing 20 to 30% once the child turns two. Milk proteins, their amino acids, are essential for neurological development. And these same proteins are in the egg. "

The age of introduction of solid foods is at six months, as in other types of diets. Legumes, a natural substitute for meat, should be relevant, and you can also offer unsweetened soy yogurt occasionally, for breakfast or snack, with or without fruit. It is important to choose varieties enriched with calcium. "The perfect tandem is the consumption of legumes, soybeans and nuts because their proteins are of higher quality, have an adequate caloric intake and an optimal nutritional value," continues Moreno Villares. As he points out, the same biological value is not achieved with cereals.

As for algae, a food widely used by vegan and vegetarian diets, the doctor says that “they can be an important source of iodine. However, they are also arsenic, so they should be used with caution in infants and young children, ”warns the expert.

Moreno Villares believes that the most complete drink is that of soybeans, since the others do not have the same nutritional value. At these ages, vegetables that absorb calcium better, "lacking in these types of diets, are sweet potatoes, squash, carrots or broccoli. On the contrary, those such as spinach, chard or borage are not absorbed in the same way at early ages. Fruits are all good. "

The expert places special emphasis on the adolescent, a stage in which the nutrient requirement is higher, in particular protein, iron, zinc and calcium. "It is important to ensure that young vegetarians and vegans consume legumes and their derivatives on a daily basis, as they are the group of foods that will contribute most to the contribution of these four nutrients," says the doctor.

"After reviewing several studies ... we have not been able to conclude that vegan or vegetarian diets are healthier. Obviously, eating more vegetables and fruit is healthier. But such an unsupervised diet can make children they also suffer from some deficiencies. That, yes, not eating everything ensures being healthier and more balanced, "says the doctor.