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Page 2: Getting it right with veggie kids

Getting it right with veggie kids

BABIES

Babies need energy, which they get through protein and carbohydrates. If they are not getting meat and fish protein, consider foods such as hoummos, tahini, cheese and smooth peanut butter to go with the steamed vegetables. For carbs, stick to white rice and white pasta because they are easier to digest.

AGE 2-3

Iron intake can be deficient in vegetarian diets, so make sure your child maintains healthy levels by eating lentils and beans. At this age, children can take more bulk and eat things such as puréed dried apricots and figs, also high in iron. They can eat wholegrains, eggs and green leafy vegetables, though for the iron to be absorbed from greens you need vitamin C from sources such as a glass of fresh orange juice.

AGE 4-10

Watch that your children don’t get pasty through lack of energy. Cheese and crunchy peanut-butter sandwiches are good ways to keep up energy levels. For after school snacks peanut- butter cookies are popular, as are hoummos dips with veggie sticks. Omelettes and quiches work well as main meals. For a treat, dark chocolate is a source of iron.

PUBERTY AND PRE-PUBERTY

Iron for girls is important if they are losing it through menstruation — a handful of dried apricots on their breakfast cereal and tofu, spinach and lentils appearing regularly in their diet will help. Growing bodies also need protein — which they can get from beans, lentils, cheese and eggs. Boys’ appetites are likely to become voracious now, but try to keep them off junk food. Chips are fine in moderation, as part of a balanced diet.

ADOLESCENTS

If teenagers suddenly decide to turn vegetarian at this age parents should watch to see if it is a warning sign that they are becoming food-faddy, and also check if it is a reaction to any problems in their lives.

Jane Clarke

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