"Help, my child is vegetarian": a conversation with a nutritionist

In conversation with nutritionist Lenneke Leenheer
By: Chantal Gooijer

What do you do when your 4-year-old daughter suddenly decides to become a vegetarian? I recently faced that dilemma myself. Robin refused to touch the delicious chicken leg on her plate, saying, “how can we eat dead animals?” Of course, I respect her choice, but I also immediately worried: a growing child not eating meat and fish. Is that wise? Fortunately, Lenneke, owner of Nutrition Advice Bureau Lenneke Leenheer, reassures me. 5 questions for a nutritionist.

A preschooler deciding to eat vegetarian, do you hear that often in your practice?
So young, you don’t hear that often. Usually, children only think about this at a later age. For example, many teenagers come by who prefer not to eat any animal products at all. No meat, but also no dairy products or eggs. Facebook and Instagram—where photos of vegan meals are everywhere—have a significant influence on this. For every situation, it is important that you, as a parent, handle this well.

How should you as a parent respond?
Listen to your child and give him or her the space to form their own opinion. Naturally, it is understandable that you, as a parent, are shocked, especially if your child is still so young. My advice: talk to your child and explain what this choice means. You don’t have to eat meat, but that does mean you miss certain nutrients that you need to get from other foods.

Is it harmful if your child stops eating meat from one day to the next?
If you don’t adjust the diet accordingly, then it is dangerous. There is a risk of growth retardation, anemia, or developmental problems. However, if you adjust the nutritional plan properly, then I see no disadvantages. As long as your child gets enough nutrients by eating good meat substitutes. If your child opts for a vegan lifestyle, then it’s a different story and there are many more risks. Therefore, I recommend consulting a nutritionist in this case.

What are good meat substitutes?
There are several criteria for good meat substitutes. A good vegetarian choice contains:

Protein (more than 12% of energy)
Iron (more than 0.8 milligrams per 100 grams)
Vitamin B1 (more than 0.06 micrograms per 100 grams)
Vitamin B12 (0.24 micrograms per 100 grams)

Not every good choice contains vitamin B12, so vegetarians should also eat dairy and eggs. Additionally, choose tempeh, tofu, and legumes, such as brown or white beans, chickpeas, and lentils. For bread toppings, I would choose cheese, dairy spread, vegetable spread, or hummus. But occasionally a sandwich with peanut butter is not wrong. If you choose ready-made meat substitutes in the evening, be cautious of breadcrumbs and the amount of salt. Young children cannot process salt well, so read the packaging carefully and choose the product with the least salt. The most important thing is to vary a lot.

Do you have any further tips?
I believe that you should only encourage children who make such a conscious choice. Overweight and an unhealthy diet are still a big problem among children. Therefore, it is only positive if they think about the food they consume and weigh what they do and do not want to eat. It can’t hurt, so listen and experiment. Moreover, you never know: it might just be a phase, and soon they might be asking for chicken legs again.

Lenneke Leenheer has a Nutrition Advice Bureau. She specializes in child nutrition and dietetics. Do you have questions about your own child’s diet? You can read more on her website: https://www.lennekeleenheer.nl/ or contact via email: [email protected]