A vegetarian or vegan diet comfortably meets the nutritional requirements of a growing child. This is the New Zealand Dietetic Association’s position:

‘Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.’ ⁽¹⁾

The nutritional advantages of raising a child as a vegetarian include the greater variety of whole plant foods the child is usually exposed to. This may help establish healthful lifelong eating habit and tastes.

With obesity and associated illnesses such as diabetes being the biggest health crisis facing New Zealand children today, it can be reassuring for vegetarian parents to know that these are illnesses not associated with a vegetarian diet and that such a diet exactly matches government recommendations to encourage children to eat more fruits and vegetables and less fats and processed foods.

People who don’t know much about vegetarian nutrition may tell you it’s hard to get enough nutrients on a vegetarian diet. Well, it’s hard to get enough nutrients on any diet (vegetarian or non-vegetarian) if it is poorly planned. The main rule of vegetarian nutrition is to eat a rainbow: make sure the foods on the family dinner table offer all the colours, especially green. Rainbow eating ensures variety and taste.

Check out the info on key nutrients below to find more detailed information.

Protein

Iron

Vitamin B12

Calcium

Zinc

Energy

(1)From the position paper of the American Dietetic Association and Dieticians of Canada: Vegetarian Diets (2003), endorsed by the New Zealand Dietetic Association: