Raising Plant-Powered Kids: A Guide to the Vegetarian Diet in Children

Promo: Vegetarian diets can promote healthy development in your child, but it is important to ensure they are receiving adequate nutrients to supplement their nutritional needs. A well-planned vegetarian diet can support healthy growth and development in children and adolescents. Vegetarian children often meet key nutritional goals more easily, with higher intakes of vitamin E, vitamin C, carotenoids, fiber, and phytochemicals. They also tend to consume less saturated fat and sugar, lowering their risk of obesity, cardiovascular disease, and
type 2 diabetes later in life. However, it's important to ensure adequate intake of essential nutrients like protein, iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids for optimal health. Vegetarian sources of:

● Protein - Legumes such as beans, peas, peanuts, soy, and lentils are adequate sources of protein in a vegetarian diet. Some vegan diets may need to have more of these foods as plant based foods may not always contain the same level of protein as dairy and egg sources, which vegan diets lack.
● Iron - Sources of vegetarian iron include chickpeas, black-eyed peas, lentils, soy, beans, seeds, and leafy greens such as spinach and kale. To enhance iron absorption, consume foods high in vitamin C, such as citrus fruits, mango, pineapple, and strawberries.
● Zinc - Some sources of vegetarian zinc include soy, grains, cheese, legumes, seeds, and nuts.

● Vitamin B12 - Some sources of B12 include cheese, yogurt, milk, eggs, spirulina, and nutritional yeast.
● Calcium - Some sources of calcium include kale, turnips, chinese cabbage, bok choy, white beans, almonds, tahini, figs, and oranges.
● Vitamin D - Some sources of vitamin D include mushrooms, cow’s milk, tofu, orange juice, and breakfast cereal.
● Omega 3 Fatty Acids - Sources include flax seeds, chia seeds, hemp seeds, plant oils, and walnuts. If you have questions about your child’s diet and how it supports healthy growth and development, Dr. Sima Stein—a board-certified pediatrician with specialized training in pediatric nutrition and dietary assessment can guide you and your child through the right choices.

Fueling Growing Bodies: Understanding Carbohydrate Needs in Children
Promo: Children’s bodies require adequate amounts of carbohydrates to fuel their brain and body growth development. Find out how much and what type of carbohydrates are best for your child. Carbohydrates are the body’s primary source of energy, and are especially important for children who have high energy demands due to rapid growth and development. Ideally, children
should be getting 45% to 65% of their total daily calories from carbohydrates.

The recommended Dietary Allowance (RDA) for carbohydrates in children is: 130 grams/day beginning at age 1. It is important to be consuming complex carbohydrates such as whole grains, fruits, vegetables, and legumes, as these provide essential nutrients and fiber. Try to limit the amount of added
sugars in the diet to less than 10% of daily intake. These sources include: sugary drinks, and candy, cakes. If you have questions about what types of carbohydrates are best for your child, schedule an appointment with board-certified pediatrician Dr. Sima Stein, located in San Jose, to learn more.