Vegetarian Children

Hi

I have a seven year old who has decided to become a vegetarian. She happily eats Quorn sausages and all vegetables, but I find that I seem to be relying on Quorn and cheese for much of the time. Do you have any suggestions about tasty alternatives to meat, and also what her nutritional requirements are as far as protein.

Many thanks

Emily

Hi Emily,

Sorry to be so long in replying!!

7-yr olds need about 3 oz of protein per day. Eggs are a great, natural source of protein and can be mixed with mashed potato and included in custard, cakes and puddings if they don't like eggs by themselves. They are one of natures best sources of protein and can be eaten almost every day. It is not necessary to get protein from animal sources as you can combine foods to include all the amino acids needed for healthy growth and health such as wholewheat/wholemeal products (pasta, wholemeal bread, brown rice) and nuts or pulses e.g. wholewheat spaghetti with chick peas and tomato sauce, peanut butter/almond butter sandwiches (a perfect lunch box), mixed bean casserole or lentil soup with pitta bread. Hummous (can get in different flavours) with carrot sticks/cucumber/strips of pitta bread are a good snack. As long as she is eating a good variety of things she will not lack anything.
The only exception is Vitamin B12, which is only available in animal products so make sure she is eating eggs, marmite (yeast extract) and some dairy.

Sue
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