Many people associate being vegetarian with enhanced health and well-being. A vegetarian diet does usually contain more fiber, less cholesterol and less saturated fat than the standard diet, according to KeepKidsHealthy.com. Parents must pay close attention if choosing a vegetarian diet for kids, to ensure it includes enough protein and certain vitamins that are sometimes lacking. An ovo-lacto vegetarian diet excludes meat, seafood and poultry, but includes eggs and dairy, and is a good choice to introduce kids to a vegetarian lifestyle. Consult with your doctor and nutritionist before putting your child on a vegetarian diet.
Protein
Protein is always a concern for vegetarians, and especially kids, whose muscles are still growing and developing. Fortunately, an ovo-lacto diet can provide all of the protein kids need through eggs, milk, cheese, beans, nuts and seeds.
Vitamin B12
Vitamin B12 is important for kids to help produce red blood cells and prevent getting anemia, according to MayoClinic.com. For many vegetarians, getting enough B12 is difficult, because it is primarily found in animal products. As part of an ovo-lacto diet, feed your kids eggs and milk and their B12 needs should be met. Other vegetarian sources of B12 are fortified soy milk, nutritional yeast and some meat substitutes.
Iron
Iron is usually associated with red meat. An ovo-lacto vegetarian diet for kids that includes lentils, peas, dark leafy greens, dried fruit, whole grains and enriched cereals will provide enough iron and make up for the absence of meat, according to MayoClinic.com.
Calcium
The inclusion of dairy products in the ovo-lacto vegetarian diet will help give your children more than enough calcium in their diets. Milk, cheese and yogurt will keep calcium levels optimized.
Vegetables and Fruit
Fruits and vegetables should be the cornerstones of any vegetarian diet. While an ovo-lacto diet may be more about not eating meat than eating fresh produce, fruits and vegetables should still factor heavily in the child's daily routine. Include produce by itself or as part of salads or side dishes. Also, consider purchasing a juice extractor to provide fresh fruit and vegetable juices.
Zinc
Zinc plays an active role in the division of cells and protein formation, according to MayoClinic.com. Zinc from plant sources is not as easily absorbed as from animal products. Eating cheese is a good way to increase your child's zinc levels in an ovo-lacto diet. Plant sources of zinc include wheat germ, soy products, legumes, whole grains and nuts.
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