The importance of carefully planned vegetarian meals, by Harman Mohal, Early Years Nutrition Partnership-registered nutrition professional
In recent years, the demand for vegetarian meals has increased significantly, a trend that is growing across all age groups and for a variety of reasons.
If a family follows a vegetarian diet at home, it is understandable that their children attending a setting would do the same. However, for practitioners, planning around such requirements can be tricky as there are many variations of plant-based or vegetarian diets. For example, if a child follows a vegan diet, they do not eat any animal products, including dairy, eggs and honey. On the other hand, they may be following a semi-vegetarian or plant-based diet, eating lesser amounts of unprocessed meat, seafood, poultry, eggs and dairy. Other variations include ovo-vegetarian (vegan + eggs), lacto-vegetarian (vegan + yogurt, cheese and milk), lacto-ovo-vegetarian, and pescatarian.
Vegetarian meals can be very nutritious if well-planned, varied and balanced to ensure that children do not lack the essential nutrients they need for their growth and development. Healthily balanced meals aid in cognitive development and concentration, leading to improved behaviour and learning outcomes, in addition to helping with long-term future health. However, nutrient deficiencies can still occur if vegetarian meals aren’t carefully planned.
Iron is an essential nutrient needed for the functioning of several vital bodily systems, including muscle action, red blood cell formation, nerve development and oxygen transportation. Children who follow vegetarian and vegan diets are more at risk of iron-related deficiency. Therefore, a careful selection of non-meaty iron sources, such as fortified breakfast cereals, pulses, beans, hummus, nuts or tofu, are needed to maintain a balance. Meat-free days are also recommended for all age groups, including children.
Vitamin B12, calcium and zinc are other nutrients that need to be considered when planning vegetarian meals. Both eggs and dairy products contain vitamin B12, so alternative sources such as fortified soya milk/drinks should be added to menus to help ensure that the daily requirement of the child is met.
Remember, a well-planned vegetarian meal should contain all the essential nutrients for a child’s health, growth and bright future.
- If you would like to discuss any of the issues raised in this column or any other matter around early years nutrition, please contact Jonathan Lucas at hello@eynpartnership.org to arrange a conversation with one of the EYNP’s registered nutrition professionals. For more information, go to www.eynpartnership.org