features
A
ppalled by a documentary’s
revelations on the animal
farming industry, Connie
Wong Luciw and her husband,
John, decided to ditch meat from their
diets. As they struggled to digest grisly
details of how animals are treated, the
adverse effects on the environment, and
the risks to human health, they agreed
their family – kids and all – would adopt
a vegetarian lifestyle.
A year later, armed with significant
research on the pros and cons of
vegetarianism, Connie and John are
more confident than ever that they’ve
made the right choice for themselves
and their children, ages eight and four.
Yet, they continue to face scepticism
from family and friends.
It’s one thing to opt for a flesh-
free diet as an adult for ethical,
environmental, health or cultural
reasons, but is it a healthy option for
growing children too? Are parents who
choose a vegetarian or (gasp!) vegan
diet for their offspring condemning
them to a lifetime of insipid salads and
ill-health?
“No!”, say experts and in-the-know-
parents. Playtimes asks meat-free
mums, as well as local health and
wellness consultancy Health Nation,
how best to nourish growing bodies on
a meat-free diet.
Does meat matter?
According to the American Dietetic
Association (ADA),“well-planned
vegetarian diets are appropriate for
individuals during all stages of the life
cycle, including pregnancy, lactation,
infancy, childhood and adolescence,
and for athletes.” This view is shared
by the Academy of Nutrition and
Dietetics and the American Academy
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www.playtimes.com.hk
Eat right
of Paediatrics. Research shows that
vegetarian children and teens take in
less cholesterol, saturated fat and total
fat, and eat more fruits, vegetables and
fibres. Some cultures have successfully
abstained from animal meat for eons.
Alison and Joe share their list of the
best food sources to ensure vegetarian
children don’t miss out on must-have
nutrients. There are different types
and degrees of vegetarians so these
recommendations should be adapted
to reflect personal dietary choices.
So, why make a
meal out of meat?
Ethical, environmental and health
concerns aside, a meat diet is said to
offer all nutrients essential for healthy
growth and development such as
Vitamin B12, protein, zinc, iron and
Omega 3 in an easily absorbable and
accessible form. Some nutrients can
only be found in foods made from meat.
Studies of vegetarians in both Europe
and the United States show that kids
who miss out on nutrients available in
meat and dairy products are at risk of
permanent long-term damage.
This is just why the ADA’s statement
includes the caveat ‘well-planned’,
points out wellness ambassador Alison
Middleton and nutritionist Joe Mclean of
Health Nation, which hosts workshops
and children’s cooking classes in Hong
Kong to give them the building blocks to
lead healthy lives.
“Parents need to pay close attention
to their child’s needs, energy levels and
mood, to ensure he or she is getting
all the nutrients necessary for optimal
growth and development, even more
so if the child is on a restricted diet.
What works for a child during one
phase might not at another (such as
during puberty) so it’s important that
kids eat right at every growth stage.
Providing parents are nutritionally
informed and monitor carefully, there
is a lot to be said for a vegetarian diet,”
says Alison.
Protein
Organic soya products, quinoa, beans,
lentils, chickpeas, nuts, eggs, milk
and dairy.
“Just be aware that protein intake may
need to be increased by 30 percent to
35 percent for infants up to two years of
age, 20 percent to 30 percent for two-
to six-year-olds and 15 percent to 20
percent for those older than six years of
age, according to studies,” says Alison.
Iron
Whole-grain cereals, leafy green
vegetables, pulses, fortified cereals and
dried fruit.
There are two types of iron. Heme
iron, which can be found in meat, is the
most readily absorbable iron. Non-
heme iron, found in plants, is not easily
absorbable. Vegetarians, therefore,
need to eat a substantial amount of
non-heme iron to avoid anaemia.
Alison recommends adding a source
of Vitamin C, such as a glass of freshly
squeezed orange juice or vegetables,
to every meal to help the body.