A Tangled Vegetarian ‘Web’
What to do when your child no longer wants to eat meat
Halfway through “Charlotte’s Web” your child may make the unwelcome connection between Wilbur the Pig and the pork chops you serve for dinner. Meat is suddenly off limits.
“A number of kids become vegetarians after reading “Charlotte’s Web,” says Reed Mangels, Ph.D., registered dietitian and nutrition advisor for the Vegetarian Resource Group, Baltimore, Md.
Becoming a vegetarian, even temporarily, isn’t uncommon for children and teens, whether for ethical, aesthetic or social reasons. In a 2005 national poll, 3 percent of the respondents ages 8 to 18 said they were vegetarian. More than 10 percent of girls ages 13 to 15 never eat meat, according to the same poll conducted for the Vegetarian Resource Group, which supplies recipes and other information (www.vrg.org).
Your first concern, however, is whether your newly vegetarian child will get the proper nutrients. Next on your mind is how to juggle multiple entrées when it’s hard enough to get one meal on the table.
You can handle both issues, say dietitians. Your involvement depends on your child’s age.
“If you’re talking about teens, it’s a joint venture [between you and your teen]. If your teen is becoming a vegetarian you can say show me you know how to do this. With a child, you have to take the responsibility,” Mangels says.
Getting enough iron, which is readily available in meat, is sometimes challenging for vegetarians.
You can serve beans, spinach and iron-fortified cereals and breads instead, according to Keri M. Gans, New York City, a registered dietitian and spokesperson for the American Dietetic Association.
However, if your child is also eliminating dairy foods, you’ll have to find alternatives to meet his calcium needs. Dietitians recommend calcium-fortified soy products and orange juice instead.
Children who are vegan, eating no animal-related products, miss out on vitamin B12. They should be eating fortified breakfast cereal or taking a vitamin with B12, say the dietitians.
Menu planning isn’t as difficult as you might think.
Start with the meatless meals you already make, such as macaroni and cheese, lentil soup or grilled cheese sandwiches, and prepare those for the vegetarian in the family, Mangels says.
Cook basic dishes and split the servings, adding different proteins according to your family’s preferences.
For example, make a vegetable stir-fry adding tofu to one portion and chicken or shrimp to the remainder.
You can also try “food bars,” Mangels says.
Put out a platter of cooked spaghetti and a variety of toppings, including a tomato-based sauce, cheese, cooked ground beef or sausage. Let everyone help themselves. Do something similar with tortillas or baked potatoes.
You may find that you’re benefiting as well by eating less meat and more legumes, produce and whole grains, Gans says.
And although children become vegetarians for a variety of positive reasons, it could also be a red flag, Gans says.
“Being a vegetarian doesn’t mean having an eating disorder. [However] If a child is eliminating meat, but not replacing it with nutritious food, it’s a warning sign,” Gans says.
Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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