For many years, health professionals have had a fear-mongering attitude about the vegetarian diet in children. But as a result of many studies conducted in recent years, they have revised their views on the subject.

First and foremost, it is important to understandthe nuances between the following terms:

• The vegetarian diet has the principle of excluding meat and fish from the diet.  
• The vegan diet on the other hand excludes all consumption of animal products. This includes meat and fish but also milk, eggs, cheese and honey.
• Veganism goes further in its approach because it excludes all consumption of products from the animal world. This applies to food products as well as consumer products such as clothing and accessories made of wool, leather and silk.

Secondly, it is important to be aware that babies, children and adolescents are at important stages of their growth and development. They have specific nutritional and energy needs that are higher than those of adults, and these should be respected in order to avoid any deficiency that may result in both physical and psychological growth retardation.

If your child is following a vegetarian diet, I can only recommend regular check-ups with thepediatrician to ensure that all needs are being properly met.

If the diet is well planned and intakes are diversified, vegetarianism is not dangerous and is suitable for all stages of the life cycle (pregnancy, breastfeeding, infancy, childhood, adolescence, ...)

The key word is "BALANCE". Indeed, being vegetarian is not just about removing meat and fish from your diet. This goes much further. You have to be able to know your needs and see to it. As the parents of a vegetarian child/teen, this is your role!

But what about those famous needs? What nutrients should you pay attention to? What are the risks of deficiencies? This is what we will see together below.

As with a child on a regular diet, the vegetarian child needs the following nutrients: protein, carbohydrates, fat, vitamins, minerals, trace elements and of course water! It is therefore recommended to eat varied and colorful in order to offer the body a most complete panel.

However, removing meat and fish from the diet can create some deficiencies in the following nutrients:

Protein

In your child's diet, consider replacing meat and fish with other protein sources such as eggs, legumes (lentils, chickpeas, soybeans, ...), meat substitutes, nuts, seeds, ...

Beware, however, that with the exception of soy, not all plant proteins contain the essential amino acids that the body needs. Therefore, it is important to combine legumes and cereals so that the intake is complete.

Protein deficiency could lead to growth problems: muscles, heart, blood, immune system and other organs need it to function well.

Iron

To avoid iron deficiency, consider getting your child to eat cereals, grain products, legumes, dark green and leafy vegetables, eggs, dried fruit and quinoa.

Because non-haem iron is less well absorbed by the body than animal iron, it is necessary to add a source of vitamin C to each meal to improve its absorption.

Anemia between the ages of zero and three can have irreparable consequences on IQ.

Zinc

Often linked to iron deficiency, zinc deficiencies cause delays in growth and sexual development, as well as cutaneous problems. To counteract this, it is recommended to eat sesame seeds, legumes, nuts and sourdough bread regularly.

Omega3

These polyunsaturated lipids are closely linked tobrain and retinal development, so they are very important in growth period. Now, these omega 3s are mainly found inoily fish. Make sure your child eats flaxseed oil, soy, tofu, wheat germ, chia seeds, flax and hemp seeds.

Vitamin D and calcium.

Both of these micronutrients are essential for growth and maintenance of bone mass. It is therefore important to avoid the risk of deficiency at all costs. Calcium is found in almonds, green vegetables and sesame. However, the WHO recommends that children consume calcium-enriched plant-based milks.

Regarding vitamin D, the best source also remains fortified plant-based milks.

Vitamin B12

Exclusively provided by foods of animal origin, vitamin B12 is often deficient in vegetarians, which can be detrimental to the neurological system, leading to cognitive disorders, balance problems and fine coordination. This vitamin is found in dairy products and eggs. Consuming it regularly is enough to cover the intake, but if not, supplementation is essential.

This supplementation is even more crucial for pregnant women or nursing mothers. Indeed, if the mother is deficient during pregnancy, the child is at risk of delayed growth and neurological development. These risks persist if the child is deficient himself.

So the vegetarian diet is not bad for children, as long as it is complete and varied and you check regularly with a physician that essential nutrient needs are being met.

Beware, however, of the vegan diet, which by its total absence of animal products in the diet, is not recommended for children because the risk of deficiencies is much too high.