Into the mouths of babes

Vegetarian Times, Sept, 1998 by Norine Dworkin

Variety is also important. Give your kid a good mix of fruits, vegetables, grains, legumes and soy products. "If you do these two things, it's virtually impossible for kids not to have enough protein," says Havala.

What about calcium?

Children do need calcium--it's the basis for strong bones and teeth. The body forms bone tissue until age 35, when peak bone density is reached, so laying a good foundation early on helps prevent osteoporosis later. The children's recommended daily allowance (RDA) for calcium is 800 milligrams (mg.); for teens, it's 1,200 mg. But milk is no longer the de facto source. Allergies, asthma, digestive problems, diabetes, cancer, lactose intolerance and heart disease have been linked to long-term dairy consumption, according to Richard DeAndrea, M.D., medical director of California Universal Healthcare, a complementary medical clinic in Los Angeles. Dark green leafy vegetables, legumes, fortified soy milk, even calcium-enriched orange juice are healthier sources of calcium, says Havala. But, she cautions, getting enough calcium isn't the whole answer--keeping it is the key. "Avoiding excess protein and sodium [as in soft drinks], which make the body excrete calcium, is even more important." One more reason to go veg: Animal products contain three times the protein of plants and contribute to excess protein consumption and, consequently, calcium loss.

Are veg kids anemic?

"It's a myth that vegetarian children are more anemic than meat-eating children," says Christine Beard, certified nutrition educator and author of Become a Vegetarian in 5 Easy Steps (McBooks Press, 1997). "Both can become anemic."

You can ensure your child is getting enough iron without overloading them with the saturated fat in meat. Boosting vitamin C intake helps iron absorption, as does cooking in cast-iron pans. Food sources include blackstrap molasses, citrus fruits, green leafy vegetables, whole grains and soybeans. If you suspect your child is anemic (symptoms include weakness, pallor, shortness of breath and recurrent infections), see your doctor. Beard also suggests eliminating dairy products because "an undetected lactose intolerance can contribute to anemia."

Should I give supplements?

Not if your child is eating a balanced, varied diet, says Havala. However, if your child eats no eggs or dairy, be sure he has a regular, reliable source of [B.sub.12], which helps the body convert protein to build new tissue and red blood cells. Children need about 0.7 to 1.4 micrograms of [B.sub.12] a day. Soy milk and many cereals are now fortified with [B.sub.12], or you can give your child a supplement.

RELATED ARTICLE: 10 Ways to Get Your Kid to Eat Vegetables

1. Get them involved. Talking about nutrition and encouraging kids to help with shopping and food preparation gives them a stake in what they're eating. Amy Ferman-Slakman, a mother of two in St. Louis, Mo., lets her 3-year-old daughter pick out produce at the farmers' market and allows her to help in the kitchen with simple tasks like stirring, adding water and tasting.