What you should know about planning a plant-based diet

It´s wonderful to be a vegetarian! But hey, you still have to pay attention to what you eat and keep a balanced diet. We tell you how.

Being vegetarian means including only plant-based foods in your diet. Restrictive diets increase the risk of nutritional deficiencies, but a well-planned vegetarian eating style can meet the requirements to maintain normal growth and development in children. To improve the quality of plant-based protein, it is important to combine cereals and legumes with each other.

The recommended amount of protein per age group in grams per day for vegetarian children is higher than for non-vegetarians. Calcium, vitamin D, and vitamin B12 are found in significant amounts in fortified foods, such as breakfast cereal, and supplementation should be considered.

To avoid a decrease in iron stores in the body, it is better to consume foods rich in vitamin C along with foods considered as a good source of iron.

A balanced vegetarian diet requires foods rich in vitamin C.

 It is essential not to exceed the recommendation of fiber consumption in children and to guarantee a good supply of lipids in the form of highly energetic snacks in order to achieve an energy goal that guarantees the use of proteins for structural function and not as an energy source.

It is important to periodically evaluate the anthropometric and biochemical indicators of vegetarian children and monitor their growth and development.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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