If you wish to introduce your child to vegetarian or vegan eating, seek advice from a dietitian, doctor or your maternal and child health nurse to ensure they are getting essential nutrients for optimal growth and development.
From around six months, solids from all five food groups should be introduced gradually, with first foods being rich in iron, protein and energy for growth. Iron is an important nutrient for growth and is vital for babies and young children. By six months of age, the stores of iron a baby has built up during pregnancy are usually depleted, which is why their first foods need to be iron-rich. Combine foods containing vitamin C with foods that are high in iron — such as offer an orange with baked beans on toast.
Vitamin C enhances the absorption of iron. Cook pulses thoroughly to destroy toxins and to help digestion. Undercooked pulses can cause vomiting and diarrhoea in young children. High fibre foods can also lead to poorer absorption of some nutrients such as iron, zinc and calcium. Babies and children on vegetarian or vegan diets can get enough energy and boost their absorption of nutrients by eating a wide variety of foods and including lower fibre foods such as white bread and rice , in addition to wholegrain and wholemeal varieties.
Another way to ensure vegetarian children meet their energy needs is to give them frequent meals and snacks. Feed and sleep patterns vary from baby-to-baby, as well as with age.
Up to the age of six months, breastmilk or infant formula is the only food your baby needs. Do not give your child unpasteurised milk raw milk — it can cause gastrointestinal illnesses. Plant-based milks such as soymilk except soy follow-on formula and other nutritionally incomplete plant-based milks such as rice, oat, coconut or almond milk are not suitable alternatives to breastmilk or infant formula for babies under 12 months.
After 12 months, under the guidance of your nurse, doctor or dietitian, full-fat fortified soy drink or calcium-enriched rice and oat beverages at least mg of calcium per mL can be used. If you are going to place your child on a vegetarian or vegan diet, seek advice from a health professional on how to maintain a balanced diet and any supplements needed. This page has been produced in consultation with and approved by:.
The size of a standard drink can vary according to the type of alcohol. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages.
Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods.
It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vegetarian and vegan eating. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Types of vegetarian diets Health benefits of a vegetarian diet Meeting nutritional needs on a vegetarian diet Protein sources for vegetarians Minerals for vegetarians Vegetarian and vegan eating throughout life Where to get help.
The main types of vegetarianism are: Lacto-ovo-vegetarian — people who do not eat any meat and seafood, but include dairy foods such as milk , eggs and plant foods Lacto-vegetarian — people who do not eat meat, seafood and eggs, but include dairy foods and plant foods Ovo-vegetarian — people who do not eat meat, seafood and dairy foods, but include eggs and plant foods Vegan — people who avoid all animal foods and only eat plant foods.
Health benefits of a vegetarian diet A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity coronary heart disease hypertension high blood pressure diabetes some types of cancer. Meeting nutritional needs on a vegetarian diet If you choose to be vegetarian or vegan, plan your diet to make sure it includes all the essential nutrients. Protein sources for vegetarians Protein is essential for many bodily processes, including tissue building and repair.
Some of these minerals and their suggested food sources include: Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. Good vegetarian food sources of iron include: cereal products fortified with iron such as breakfast cereals and bread wholegrains legumes tofu green leafy vegetables dried fruits.
Zinc Zinc performs numerous essential functions in the body, including the development of immune system cells. Good vegetarian food sources of zinc include: nuts tofu miso legumes wheatgerm wholegrain foods. Calcium Calcium is vital for strong bones and teeth. Vegetarians can get all the protein they need by eating a variety of plant foods throughout the day. Choose nuts and nut butters, tofu and other soy products, beans, lentils, seeds, grains, cereals, and vegetables to get all the protein your body needs.
Lacto-ovo vegetarians also get protein from eggs and dairy products. B12 is an essential vitamin found in animal products, including eggs and dairy. Fortified milk alternatives, fortified breakfast cereals, and nutritional yeast also have this important vitamin.
It's hard for vegans to get enough vitamin B12 so you may need a B12 supplement. Besides vitamins and minerals, vegetarians need to keep an eye on calories and fat.
Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol, but it can be a problem for kids and teens who are still growing. High-fiber diets tend to be more filling, so some vegetarians may feel full before they've eaten enough calories to keep a healthy weight. Some vegetarians may not get enough healthy omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs.
Plant sources of omega-3 fatty acids include some vegetable oils such as soybean, canola, and flaxseed , chia seeds, ground flax seeds, and walnuts. Let your doctor know if you eat a vegetarian diet or are planning to. Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size. These can include: parental preferences religious or other beliefs health issues concern over animal rights or the environment No matter the reason, if you eat a vegetarian diet, be sure to get the nutrition you need by including plenty of fruits and vegetables, whole grains, legumes like beans, soy, and lentils , nuts, and seeds.
People can eat different kinds of vegetarian diets: A vegetarian eats no meat at all, including poultry or fish. A lacto-ovo vegetarian eats dairy products and eggs. But vegetarian diets vary in what foods they include and exclude:. Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. If you need help, a registered dietitian can assist you in creating a vegetarian plan that's right for you.
Keep in mind that the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B, as well as milk products, which are good sources of calcium. To be sure that your diet includes everything your body needs, pay special attention to the following nutrients:.
Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options. Vitamin D also plays an important role in bone health.
Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement one derived from plants. Vitamin B is necessary to produce red blood cells and prevent anemia.
This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B on a vegan diet. Vitamin B deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B until severe problems occur.
For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day.
Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins.
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