Children’s unbalanced vegetarian diet causes nutritional deficiencies that can affect height and weight development and malnutrition.
Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said that a vegan diet completely cuts down on animal products so people absorb less saturated fat and cholesterol. unhealthy, consume more fiber. Thanks to that, the body strengthens immunity and metabolism, reduces the risk of certain diseases such as cardiovascular disease, type 2 diabetes, obesity, metabolism, digestion, cancer… However, with young children , vegetarian diets are unscientific and unbalanced with potential health risks.
Poor absorption ability Because some nutrients in foods from plant sources may be more difficult to absorb than those from animals. For example, iron and zinc from plants are not as easily absorbed as from meat.
Nutritional deficiencies due to the body not absorbing enough necessary nutrients. Most foods of plant origin provide protein with low biological value and lower micronutrient content than animal foods. These are important nutrients for the development of children’s bones, brain and immune system such as protein, iron, calcium, vitamins B12, A, D, zinc, omega-3 (DHA). Foods rich in plant protein also often lack some essential amino acids such as lysine, threonine, tryptophan, and methionine.
If the baby does not have a balanced diet, eats all the essential food groups, and is fasting for a long time, it is easy to lack vitamins, micronutrients, anemia, limit height, affect the perfection of neurons, and increase the risk of malnutrition.
Lack of energy due to many vegetarian foods that are low in fat and high in fiber. Children eat quickly but absorb few calories, causing underweight.
Difficulty controlling weight If you follow a diet that is biased toward foods rich in protein, carbohydrates, and fats, and eat less fruits, vegetables, whole grains, etc. This causes an imbalance in the diet, increasing the content of saturated and trans fats. Harmful chemicals from fried foods with repeatedly used oil. Children easily have excess energy, increasing the risk of being overweight. Some processed vegetarian dishes are high in calories, sugar, fat and salt. If the raw materials do not have a clear origin and have not been tested for quality, they can cause health risks.
Taste buds are poorly developed when a vegetarian diet is not reasonable, children do not have the opportunity to experience many different flavors. This can affect taste development.
Risk of allergies When exposed to foods containing plant protein such as soybeans, peanuts, etc. Children with food allergies can easily affect their digestion and ability to absorb nutrients.
Children who eat exclusively vegan are at risk of nutritional deficiencies. Image: Hanh Giang
Doctor Tra Phuong noted that children need to eat all 4 balanced food groups including carbohydrates, protein, fat, vitamins and minerals. Among them, animal protein sources are important, accounting for more than 60% of the body’s total protein energy. If the family decides to feed their child a vegetarian diet, parents should consult a nutritionist. Parents should consider letting their children practice being flexible eaters, supplementing animal protein when needed or only eating vegan for 1-2 days a week, ensuring a balance of animal and plant nutrients.
Children need to eat a variety of foods, 15-20 different types, with priority given to many types of vegetables and tubers. A vegetarian diet using eggs and milk helps the body balance protein better. Processing methods such as steaming, boiling, mixing instead of frying, stir-frying, grilling… reduce the risk of overweight, obesity, and related diseases. Parents should carefully choose starch sources from whole grains due to their high fiber, vitamin, and mineral content. Doctor Tra Phuong suggests some vitamins and minerals and how to choose foods when fasting.
Protein helps build and maintain muscles, organs and the immune system. In addition to eggs and milk, this nutrient is found in peas, lentils, nuts, and whole grains.
Vitamin B12 is necessary for the development of the nervous system, the production of red blood cells, and the prevention of anemia. Soybean products contain high levels of this vitamin.
Zinc supports the immune system, cell metabolism and protein creation. Plant foods that contain zinc include cheese and yogurt, whole grains, soybeans, lentils, and wheat germ.
Iron helps create blood and transport oxygen throughout the body. This mineral is found in peas, lentils, dark green leafy vegetables, dried fruits, and whole grains. Meals include foods rich in vitamin C such as citrus fruits, guava, strawberries, tomatoes… to support iron absorption.
Calcium and vitamin D help keep bones and teeth strong. Bones grow rapidly during the teenage years. In addition to milk and dairy products, parents can supplement calcium for children through foods made from dark green vegetables, cereals, and tofu.
Omega-3 is good for cardiovascular health, improves eyesight, enhances memory, concentration ability, and develops children’s thinking. Foods rich in omega-3 such as soybean oil, canola oil, flaxseed oil…
If necessary, micronutrients such as vitamin B12, omega-3, vitamin D, iron, zinc, calcium, magnesium, taurine… can be supplemented for children from functional foods as prescribed by the doctor.
Parents should monitor their children’s height and weight development. When eating vegan, children should see a pediatrician and nutritionist regularly. Children with signs of malnutrition such as hair loss, loss of appetite, poor sleep, pale skin, poor concentration, night sweats… need to be examined immediately. Parents let children get enough sleep, on time, and exercise at least 30 minutes a day… for comprehensive development.