Kids who eat a vegetarian diet that is rich in fruits, vegetables, whole grain and legumes are more likely to be overall healthier and live longer than their peers who consume meat, according to Physicians Committee for Responsible Medicine. Despite the benefits, many caregivers worry that vegetarians are not consuming enough protein in their diet. This is generally not the case because there are many healthy alternatives to animal-based proteins.
Role
Protein keeps the body functioning properly by supplying the body with essential amino acids. The body uses amino acids to repair and rebuild cells. Without adequate amounts of dietary protein a vegetarian child can have stunted development, poor health and decreased energy levels. Therefore, it is important to make sure children who are vegetarian consume enough protein throughout each day.
Basics
Vegetarians consume protein mainly from plant-bases sources, eggs and dairy products. Plant-based sources of protein will provide kids who are vegetarian with incomplete protein sources. This means that each plant-based protein source will be missing one or more of the essential amino acids. To ensure that vegetarian kids consume all the essential amino acids they will have to eat a variety of plant-based protein on a regular basis. Animal-based proteins are considered complete protein sources. Therefore, if vegetarian kids consume dairy or egg products, they will also be eating proteins that contain all the essential amino acids.
Considerations
Dairy products such as cheese, yogurt, milk and eggs can all be used as sources of protein for kids who are vegetarian, but it is important when using these proteins to consider their fat and cholesterol content. Dairy-based protein products often contain high amounts of saturated fat and cholesterol, both of which have been shown to contribute to the risk of heart disease.
MayoClinic.com reports that vegetarians should limit the intake of high fat proteins such as full-fat dairy products and peanut butter because of the significant amount of calories they add to their diet. Therefore, vegetarian kids should not rely solely on dairy products, peanut butter and eggs for their protein. Vegetarian kids should also consume low fat plant-based proteins.
Types
There are a number of plant-based protein sources. Vegetarians can consume a variety of soy-based protein products such as fake meats, tofu, soy milk, soy yogurt and edamame. The fake meats available on the market today include such things as grilled chicken breast, chicken nuggets, ground beef, ribs, sausage, bacon, sliced turkey, turkey breast, beef tips and barbecue chicken. Other sources of protein for kids who are vegetarian include protein from all types of beans, nuts, peanut butter, milk, cream cheese, cheese and eggs.
Tips
There are a number of ways to ensure that young vegetarians consume enough protein throughout each day. Serve kid-friendly soy based fake meat products such as hot dogs and chicken fingers. Spread peanut butter on everything from bananas to pancakes. Put nuts in snack mixes. Use fat free milk based dairy products or soy based substitutes to decrease the saturated fat and cholesterol content. Serve beans in the form of dips and spreads or make simple bean burritos with vegetarian refried beans.
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