Vegetarian diet: the differences

Not all vegetarians are the same. Depending on which foods are given up, three groups are distinguished. Of course, in addition to these three categories, there are many other forms of diet.

Ovo-lacto vegetarians: Meat and fish are avoided. Eggs and dairy products are, however, part of the diet.

Lacto-vegetarians: In this form of diet eggs are also avoided. Milk and dairy products such as cheese or yogurt are, however, eaten.

Vegans: All animal products are avoided in this diet. This includes, in addition to eggs and milk, for example honey.

Is a vegetarian diet healthy for my child?

Children need for healthy development a balanced children's diet and enough variety, but not necessarily meat.

Researchers have found in studies at schools that the blood values of vegetarian children, compared to children who regularly ate meat and fish, showed no deficiencies. Rather, they were on average even healthier, had less overweight and were less prone to diabetes.

How healthy is a vegan diet?

Some health experts recommend not feeding children a vegan diet because they consider the risk of deficiencies to be very high. Others say that a vegan diet is exactly right for the human body.

If you switch to a vegan diet, a comprehensive nutritional consultation is worthwhile. Pay attention to a varied diet with the addition of supplements, such as Vitamin B12 or important omega-3 fatty acids. This also applies to vegan pregnant women who plan to breastfeed their child after birth.

Tip for female vegans: To avoid your child taking on a potential nutrient deficiency through breast milk after birth, you might consider switching to a vegetarian diet during pregnancy and while breastfeeding.

What should I consider for a vegetarian diet for children?

If certain foods are excluded from the diet, you should always make sure that no deficiency develops. Fresh vegetables and fruit provide important nutrients that are vital for a child's growth. These should at least once a day be on the menu.

In addition, it is important that your child is supplied with essential trace elements that may be missing if fish and meat are omitted:

• Protein:The body has no storage for protein, which is particularly important for building muscle. For this reason, your child should consume protein-rich foods daily, such as eggs, lentils or nuts consume.

• Iron & zinc:Iron is important for the blood and the distribution of oxygen in the body, while zinc is involved in important metabolic processes. To ensure that your child is always sufficiently supplied with both trace elements, you can regularly legumes, oats, zucchini or spinach serve. The body can best absorb iron when vitamin C-rich foods are served. For example, orange juice, an apple or a few bell pepper sticks are particularly suitable.

• Omega-3 fatty acids: The polyunsaturated fatty acids play an important role in children, particularly for the normal development of the retina and the brain. Additionally, they are also an important component in all other nerve cells. Omega-3 fatty acids are mostly found in fish dishes, but also in linseed oil, rapeseed oil or chia seeds, which can easily be used in salad dressings or for cooking.

Crèche, daycare & co.: What happens if my child eats meat?

In your own kitchen you can easily decide what is served to your child. And you can even cook your favorite dishes together cook with your children. But what happens if your child is served meat in daycare or while visiting friends?

Tip: Talk to the childcare, whether there is the possibility to prepare a vegetarian meal or allow your child to set aside the meat. You can also discuss this topic with friends and relatives.

When your child gets older, it should decide for itself be allowed to decide whether it wants to eat meat or not. As with everything in life, it should at least once try animal products and be allowed to decide for itself how it eats.

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