Nutrition
by Dr. Brown
Many parents worry about their child's nutrition. What are my child's nutritional requirements? How much should my child eat? How much is too much? What are healthy snacks? How can I get my child to eat?
For some suggestions on books on Nutrition, see our "Recommended Books"section. In the meantime, you can find lots of helpful information on the USDA's "Choose My Plate" website, as listed below.
Nutritional Requirements
Growing Children have special needs. Their caloric intake (RDA), vitamin, mineral, and nutrient intake varies by age and activity level.
For specific recommendations on what to eat, how much, what food groups, etc, go to the USDA's site "Choose My Plate". There also is a special section for Children's Nutrition.
Vegetarian Diets
Although not "mainstream", vegetarian diets can be very healthy. The establishment of healthy eating habits by consuming lots of fruits and vegetables, even without continuing to adhere strictly to a vegetarian diet, is a potential benefit.
Unfortunately, I don't know of a good nutrition or cookbook for children. You may try to go to the USDA's Choose My Plate for Vegetarians Site. You may also try the website and app at Cronometer.com. This is a nice site where you can track your daily intake and see if you have met your recommended intake of nutrients for that day. This is especially important for vegetarian patients to make sure the proper protein is ingested to provide for optimum growth
Children are different from adults, requiring more calories for physical growth and development. High fiber diets, such as those consumed by vegetarians, can quickly fill a child's small stomach. Be sure your child is consuming enough calories. There are also special nutrient concerns for children:
Protein:
Proteins are very important for growth, and the amino acids in proteins consumed need to be balanced. Protein intake for vegetarians may need to be greater than non-vegetarians because proteins from plant foods are not as easily absorbed from the gut.
Iron:
Iron is more readily absorbed from meats. Vegetarians require 1.8 times the amount of iron that non-vegetarians need. The iron that occurs in plant food maybe more efficiently absorbed if the meal is combined by adding an acid food like tomato, orange, or strawberries.
Zinc:
Zinc absorption may be slowed in vegetarians. Zinc intake may need to be increased.
Calcium and Vitamin D:
Usual intakes of cow milk should provide adequate intake. If you choose to use soy milk, be sure that the milk is supplemented with Calcium and Vitamin D to levels similar to cow milk.
Omega 3 Fatty Acids:
If the vegetarian diet is low in eggs or fish, your child may need to be supplemented with these beneficial fats for brain and other tissue growth.
Maternal Concerns:
Vegetarian mothers need to make sure they take in enough Vitamin B12 in their diet to provide for their breastfeeding child. You'll be happy to know that birth weights of infants born to well-nourished vegetarian mothers are quite similar to those of non-vegetarian mothers.
Many parents worry about their child's nutrition. What are my child's nutritional requirements? How much should my child eat? How much is too much? What are healthy snacks? How can I get my child to eat?
For some suggestions on books on Nutrition, see our "Recommended Books"section. In the meantime, you can find lots of helpful information on the USDA's "Choose My Plate" website, as listed below.
Nutritional Requirements
Growing Children have special needs. Their caloric intake (RDA), vitamin, mineral, and nutrient intake varies by age and activity level.
For specific recommendations on what to eat, how much, what food groups, etc, go to the USDA's site "Choose My Plate". There also is a special section for Children's Nutrition.
Vegetarian Diets
Although not "mainstream", vegetarian diets can be very healthy. The establishment of healthy eating habits by consuming lots of fruits and vegetables, even without continuing to adhere strictly to a vegetarian diet, is a potential benefit.
Unfortunately, I don't know of a good nutrition or cookbook for children. You may try to go to the USDA's Choose My Plate for Vegetarians Site. You may also try the website and app at Cronometer.com. This is a nice site where you can track your daily intake and see if you have met your recommended intake of nutrients for that day. This is especially important for vegetarian patients to make sure the proper protein is ingested to provide for optimum growth
Children are different from adults, requiring more calories for physical growth and development. High fiber diets, such as those consumed by vegetarians, can quickly fill a child's small stomach. Be sure your child is consuming enough calories. There are also special nutrient concerns for children:
Protein:
Proteins are very important for growth, and the amino acids in proteins consumed need to be balanced. Protein intake for vegetarians may need to be greater than non-vegetarians because proteins from plant foods are not as easily absorbed from the gut.
Iron:
Iron is more readily absorbed from meats. Vegetarians require 1.8 times the amount of iron that non-vegetarians need. The iron that occurs in plant food maybe more efficiently absorbed if the meal is combined by adding an acid food like tomato, orange, or strawberries.
Zinc:
Zinc absorption may be slowed in vegetarians. Zinc intake may need to be increased.
Calcium and Vitamin D:
Usual intakes of cow milk should provide adequate intake. If you choose to use soy milk, be sure that the milk is supplemented with Calcium and Vitamin D to levels similar to cow milk.
Omega 3 Fatty Acids:
If the vegetarian diet is low in eggs or fish, your child may need to be supplemented with these beneficial fats for brain and other tissue growth.
Maternal Concerns:
Vegetarian mothers need to make sure they take in enough Vitamin B12 in their diet to provide for their breastfeeding child. You'll be happy to know that birth weights of infants born to well-nourished vegetarian mothers are quite similar to those of non-vegetarian mothers.