Vegetarian kids get plenty of good nutrients

From "Veggie Life," May 1994

Don’t worry about vegetarian kids getting their nutrients. As with adults, a meatless diet is considerably healthier.

Protein: More and more health authorities agree that the optimal diet receives 65 percent of its calories from carbohydrates, 20 percent from fat and 15 percent from protein. You can get as much as 8 percent protein just from oranges or rice. Whole wheat bread is 16 percent protein, peanuts 18, beans 28 and tofu 34.

Fiber: A diet based on plant food provides about 60 grams of fiber per day. A meat- and dairy-based diet provides about 10 grams of fiber per day.

Minerals: All minerals, including calcium, iron, magnesium and zinc, originate from the ground. They are absorbed through the roots of plants and stored in plant parts. Greens like broccoli, collards, kale, celery, romaine lettuce and roots are rich in usable calcium. In fact, one cup of broccoli contains as much usable calcium as a 6-ounce glass of milk. Iron and magnesium are plentiful in many grains, beans, nuts and seeds. Zinc can be found in amaranth, whole wheat flour and wheat germ, almonds, cashews, filberts, raw sesame and pumpkin seeds, peanuts, and miso (soybean paste).

Vitamins: Plants make 11 of the 13 recognized vitamins: beta carotene (A), thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, pyridoxine (B6), biotin, folic acid, ascorbic acid, E and K. Vitamin D is synthesized by sunlight acting on cholesterol circulating through the skin. Vitamin B12 is synthesized by certain bacteria and a few algae. Neither animals nor plants make B12 , but animals store it. Only vegans who avoid all animal products are at risk for B12 deficiency. Five micrograms, or one tablespoon of brewer’s yeast will provide your child’s B12 needs.

By Lara Pizzorno, M.A., L.M.P. and Joe Pizzorno, N.D.