At age 8, Naomi Anderson realized the plastic-wrapped meats lined up in grocery-store displays were turning her stomach. “I would hate going down the aisles where they had meat,” she says, “because I really liked animals, and I hated that they had to kill the animals to get the meat.” It was then that Naomi, now 11, decided to become a vegetarian–one of approximately 1.4 million US youths who forgo meat, poultry, and fish. According to the Vegetarian Resource Group (a nonprofit group dedicated to education about plant-based diets), one-third to one-half of those kids are vegan, eschewing all animal products, including dairy, eggs, and honey.

Vegetarians of all ages regularly encounter misunderstandings from well-meaning relatives and friends about the diet’s nutritional value, especially as it affects growing children. (How will they get enough protein? Won’t lack of meat lead to iron deficiency? Might it stunt a child’s growth?) But ask almost any food expert, and you’ll get the same answer: A well-balanced vegetarian diet promotes health in kids and adults alike and can lower the risk for chronic illnesses, such as heart disease, obesity, and cancer. In fact, “children can be much better nourished on a vegetarian diet compared with a meaty diet,” says Neal Barnard, MD, nutrition researcher and president of the Physicians Committee for Responsible Medicine (PCRM). “Plant-based foods are loaded with fiber and vitamins generally and skip the animal fat and cholesterol that are in omnivorous diets.”

Nevertheless, vegetarians, especially children, need a nutritionally complete diet to reap those health benefits. “If you’re vegetarian but are eating pizza, nachos, and rice all the time, and no vegetables, that’s not a positive statement for health,” says Mollie Katzen, author of several vegetarian-friendly books and coauthor of Eat, Drink, and Weigh Less (Hyperion, 2006). Whether your child chooses vegetarianism or has been raised that way since birth, you can ensure a lifetime of healthy development and eating habits by choosing foods wisely and widely. Pay special attention to the following nutrient needs.

Protein
Probably the most common concern parents have about their vegetarian kids is that they won’t get enough protein. Though T-bone steaks are off the table, the plant world provides abundant protein sources, which often are healthier than most meat sources–free of cholesterol and low in saturated fat. US dietary guidelines recommend children get 27 to 44 grams of protein daily. Excellent protein-rich foods include beans, nuts, seeds, and whole grains such as quinoa and amaranth. “I think the most brilliant source of protein for vegetarians is seitan (wheat gluten),” Katzen says. She also lauds soy foods, cottage cheese, and nut butters, which are all protein-packed.

For a “complete” protein–one that contains all the essential amino acids the body needs–vegetarians have several choices, most notably soy, as well as basic combinations of legumes, grains, and nuts. “Most foods from plants contain all the essential amino acids, although their proportions vary,” explains Dulcie Ward, RD, a PCRM nutritionist. “The combinations of foods people normally choose obviate any problem.” Examples of other complete-protein combos include brown rice with beans; peanut butter on whole-wheat bread; and whole-wheat pasta with white beans or chickpeas.

Calcium
Vegetarians who eat dairy can obtain more than enough calcium through milk and the judicious use of cheese. But even vegans can obtain the recommended 800 to 1,300 mg daily with calcium-fortified foods such as juice, tofu, soy milk, and rice milk. On the green front, broccoli, bok choy, mustard greens, and kale offer absorbable calcium, as do almonds, sesame seeds, and many beans.

Iron
Critical for energy as well as healthy blood and tissue, iron abounds in beans, tofu, grains, dried fruits, cabbage, cauliflower, broccoli, and spinach. Vegetarian children should aim for 16 to 30 mg of iron daily. For best absorption, encourage kids to eat vitamin C-rich produce like oranges, bell peppers, and tomatoes with their iron-rich foods, since vitamin C can more than triple iron-absorption.

Healthy fats
Canola and soybean oils, walnuts, flaxseed, hempseed, and wheat germ offer the omega-3 fats essential for proper growth, especially brain development and cell-membrane health. Katzen also recommends enhanced nut butters: “We mix sunflower butter with almond butter or soy butter, and sometimes I drip in a little flaxseed oil,” she says.

Balancing act
Three years after becoming a vegetarian, Naomi has learned that forgoing meat sometimes involves tough choices. Foremost for Naomi: Giving up marshmallows (which contain the animal by-product gelatin). “I keep on finding different things that I can’t eat, so that is kind of annoying,” she says. But her love of animals–and her commitment to vegetarianism–wins out in the end.

And her young body is thriving. As her mom, Sue Anderson, observes, “Naomi is on so many sports teams and is so active–she certainly has energy to spare!” Dedication to eating a variety of foods is key to Naomi’s and other vegetarians’ health and vitality. “If vegetarian kids include choices from all of the plant food groups in their daily routine, chances are they are eating a well-rounded, nutritious diet,” says Lilian Cheung, DSc, with the Harvard School of Public Health.

A WEEK’S WORTH OF VEGETARIAN LUNCHES FOR KIDS

Monday: Black-bean dip, all-natural corn chips, cherry tomatoes and snap pea pods, milk or soy milk.

Tuesday: Almond or peanut butter, sliced banana, and toasted sunflower seeds (or sprinkle with cinnamon) on whole-wheat bread. Cut-up orange sections. Milk or soy milk.

Wednesday: Hummus with carrot, jicama, and red pepper sticks. Whole-grain crackers or breadsticks. Milk or soy milk.

Thursday: Toasted wheat minibagels with cottage-cheese-honey spread (drain and puree cottage cheese for a smoother texture). Chopped walnuts and raisins. Sliced apples sprinkled with lemon juice and cinnamon. Milk or soy milk.

Friday: Trail mix: Whole-grain granola, roasted soy nuts, toasted pumpkin seeds or pecans, dried cranberries or blueberries, apple chips, and chocolate chips or yogurt-covered raisins. Vegetarian (rennet-free) string cheese. Fresh grapes or berries. Milk or soy milk.

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