Are you a vegetarian and would you like to pass on this way of eating to your child? Do you want to become one and include the whole family, including babies? Or do you simply want to know more about this way of eating and whether or not it is suitable for children? This article will answer your questions and help you take the right path according to your desires, if you haven't already done so!
The different types of vegetarianism
First of all, it is important to know that vegetarianism is a dietary practice that consists of excluding animal flesh and derived products from the diet. There are six different dietary patterns with regard to the presence or absence of animal products: semi-vegetarianism (or flexitarianism) with occasional consumption of meat, fish, eggs, milk and by-products, pesco-vegetarian (consuming fish and sea products, eggs, milk and by-products, etc.),ovo-lacto-vegetarian (consuming eggs, milk and by-products, etc.), ovo-lacto-vegetarian (consuming meat, fish, eggs, milk and by-products, etc.), and ovo-lacto-vegetarian (consuming meat, fish, eggs, milk and by-products, etc.).), theovo vegetarian (consuming eggs only) and finally, more restrictive practices such as the lacto-vegetarian (consuming only milk and by-products) and the vegan, who eliminates all foods from the animal kingdom.
As for the latter ( veganism), the working group for the creation of the French National Nutrition and Health Programme (PNNS) guide mentions that during pregnancy and breastfeeding, it represents a totally unsuitable practice and suggests that it should therefore be abandoned (the content of certain nutrients in breast milk may indeed vary in the event of maternal malnutrition orrestrictive feeding).
More generally, the Royal Belgian Medical Association has also issued an unfavourable opinion on an exclusively vegetable diet during periods of rapid growth; in particular the first year of life, which represents a growth of the child of about 25cm, i.e. a 50% increase in birth height, and an average weight increase of 3 times.
As a reminder Diet plays a fundamental role in the harmonious growth and optimal development of the child. Food products of animal origin are indeed a main source of essential amino acids, DHA, calcium,iodine, iron, zinc, vitamin B12 and vitamin D. Avoiding these sources therefore requires compensation through other foods or even nutritional supplementation.
In all cases, breastfeeding on demand or a minimum of 500ml of infant milk per day should be maintained. This milk, or its equivalents, should remain the child'sstaple food , supplemented by a solid diet to cover and meet all nutritional needs. Unmodified mammalian milks (i.e. not infant formula) and vegetable drinks are also strongly discouraged as their nutritional composition is not adapted to the specific needs of young children.
If you choose to be a vegetarian...
In the context of a vegetarian diet, I would now like to detail the essential nutrients to be monitored and provided to limit the risks of deficiencies:
- PROTEINS :
The sources of vegetable proteins are the following: legumes (peas, dried beans, lentils, broad beans), oil seeds (pumpkin, flax, poppy, chia, sesame...), oil fruits (walnuts, hazelnuts, almonds, pistachios...), peanuts, cereals and their derivatives (rice, corn, wheat, spelt, buckwheat, quinoa, bulgur, bread, pasta...).
A new recommendation on theintroduction of legumes was recently published and now allows their consumption from the beginning of food diversification, i.e. from 4/6 months, but according to the child's masticatory and digestive capacities.
There is also a complementarity in plant proteins, i.e. it is essential tocombine a cereal and a legume (with fruits and oil seeds) within the same meal for a better assimilation and absorption of this type of protein.
It will be important to encourage the consumption ofeggs, cheese (especially hard cheese, rich in fatty acids), legumes, fish (twice a week, one of which should be fatty, while varying the species of fish) and to limit the consumption of soya products.
Aparté sur le soja : cette légumineuse contenant des isoflavones, composées d’origine végétale, présente une similarité de structure avec une hormone féminine montrant, selon certaines études, des effets délétères sur le développement et le fonctionnement endocrinien et immunitaire des enfants. Il s’agirait d’un perturbateur endocrinien pouvant provoquer une puberté plus précoce. Voilà pourquoi il est désormais proscrit dans l’alimentation des tout petits et qu’il a été enlevé de la composition des laits infantiles.
- DHA :
DHA is an omega-3 fatty acid and is essential for the brain development of children. Breast milk contains it and infant milk is enriched with it. Generally speaking, even if you are not eating a vegetarian diet, you can also offer eggs rich in EPA/DHA, 2 portions of fish per week, 1 of which should be fatty (varying the species of fish) andoil such as QuintesensĂ’because it is enriched with marine microalgae oil.
- CALCIUM :
I recommend that you give preference to breastfeeding or classic infant formula (1st age then 2nd age then growth) and dairy products, preferably without added sugar or flavouring, at a rate of 2 to 3 portions per day from the age of 12 months. It is interesting to diversify the dairy products and to offer baby yoghurt, fromage blanc, petit suisse, faisselle and cheese, but always with pasteurised milk (until 5 years of age in relation to listeria).
Other sources of calcium may be added to help meet calcium needs but they cannot be used as a primary source of calcium. Indeed, some mineral waters provide calcium. They should be consumed as a supplement and in small quantities in children because of their high mineral content. Green vegetables, small fish (with bones, such as sardines and mackerel), fruit and oil seeds (such as oilseed purees or powders) are sources of calcium and can be offered to babies. However, their overall assimilation and absorption is less than that of animal sources.Â
In order to ensure good bone mineralisation, it is important to give the child vitamin D as prescribed by the doctor.
- IRON :
It is important to remember that there is a significant risk of iron deficiency in children. To avoid this, here is a list of foods containing haem iron ( 20 to 30% of which can be absorbed by the body): offal, red meat, poultry, fish; as well as a list of foods containing non-haem iron ( 2 to 5% of which can be absorbed by the body): eggs, legumes, vegetables, oleaginous fruits. Thecombination of non-haem iron with vitamin C allows for better assimilation. To help you, the foods richest in vitamin C are: guava, yellow pepper, blackcurrant, green cabbage, kiwi, broccoli, watercress, orange, grapefruit and lemon. Furthermore, infant milks are more than recommended because they are iron-supplemented!
Some vegetarian recipe ideas
As you will have understood, the key to success is once again a diversified diet! I'll also give you a few examples of vegetarian recipes based on legumes and cereals that provide all the necessary nutrients for your children and that will above all delight their taste buds: coconut/curry coral lentil dhal served with spinach and rice, chili sin carne with rice, vegetarian chickpea couscous, chickpea and bulgur nuggets, beetroot hummus with tahini...
This article shows that this way of eating is not so simple. You now know that a vegetarian diet is possible for your baby but that it is essential to take care to provide all the necessary nutrients on a daily basis. In addition, it is essential to consult a health professional specialising in child nutrition (paediatrician, general practitioner, paediatric dietician-nutritionist, etc.) in order to monitor the curves and ensure your child's optimal growth and development!
Dietician - Nutritionist specialising in paediatrics
Sources
- C. LEFEBVRE, C. NICOLAS. Les végétarismes, Chez l'enfant, l'adolescent, la femme enceinte et allaitante. EME Editions. Médecine au quotidien. 169 pages. February 2021.
- HCSP Opinion, Opinion on the revision of dietary guidelines for children aged 0-36 months and 3-17 years, June 2020.
- TOUNIAN P. Alimentation de l'enfant de 0 Ă 3 ans. Elservier Masson, 3rd edition, 207 pages. 2011.
