To promote the proper growth of vegetarian children and the proper functioning of the body always by making a vegetarian diet, it is important that it is rich in vegetable protein, and balanced in all nutrients that are present in foods such as soy, beans, lentils, corn, peas, quinoa and buckwheat. In addition, it is also possible to opt for the consumption of Nutritional Yeast, which is rich in protein, fiber, B vitamins and minerals.
In the case of ovaractovegetarians, consumption of eggs and milk, ensures high quality animal protein intake. In addition, as in conventional diets, vegetarians should also prefer the consumption of whole foods and high fiber, avoiding breads and pastas of white flour, as well as avoid excess sugar, salt and fats in the sauces of the preparations, for example. And to ensure proper bowel function, drinking plenty of water is also indispensable.
Diet menu
The vegetarian diet should be rich in eggs, milk and dairy products, and food sources of vegetable protein, as shown below:
Day 1
- Breakfast: 1 glass of milk with coffee + 1 whole wheat bread with tofu + 1 slice of papaya;
- Morning snack: 1 pear + 5 whole crackers;
- Lunch / Dinner: Soy textured protein stroganoff + 6 tablespoons rice + 2 tablespoons beans + lettuce, tomato and grated carrot salad + 1 slice of pineapple;
- Afternoon snack: Avocado vitamin + 1 whole wheat bread with raw carrot pate.
Day 2
- Breakfast: 1 glass of milk with barley + 1 tablespoon of oats + egg whites omelette with vegetables + 1 apple;
- Morning snack: 1 yoghurt + 3 toast;
- Lunch / Dinner: Yakissoba of vegetables with boiled egg + eggplant in the oven + 1 orange;
- Afternoon snack: 1 glass of green juice of cabbage + whole wheat bread with lentil hamburger + 1 slice of watermelon.
Day 3
- Breakfast: Banana vitamin + 1 whole grain bread with cheese;
- Morning snack: 5 whole-grain crackers + 2 nuts;
- Lunch / Dinner: Vegetable salad with quinoa, tofu, corn, broccoli, tomato, carrot + arugula salad with grated beets + 1 tangerine;
- Afternoon snack: 1 glass of milk with barley + 1 tapioca with egg.
In the case of restricted vegetarians, who do not eat any food of animal origin, milk and its derivatives should be replaced by products based on vegetable milks, such as soya or almond milk, and the egg should be replaced with soy protein. See the complete list of foods rich in vegetable protein.
What the vegetarian should not eat
How to combine grains and cereals
To obtain a better quality protein, it is important to combine foods that complement each other, as shown in the following table:
| Food | Legumes |
| Rice with vegetables | Rice and beans |
| Rice prepared with milk | Vegetables with rice |
| Corn with vegetables | Pea soup with whole wheat bread |
| pasta with cheese | Soy, corn and milk |
| Wholegrain cereal with cheese | Soy yogurt with granola |
| Whole egg toast | Quinoa and corn |
| Nuts and Seeds | Vegetables |
| Peanut Butter Sandwich with Milk | Peas with sesame |
| Sesame beans | Cauliflower with chestnut |
| - | Broccoli with mushrooms |
This combination of foods provides a meal rich in all the amino acids needed to produce good quality protein in the body. In addition, it is important to know that 30 g of meat is equivalent to consuming about 1 egg, 1 cup of plain milk or soy, 30 g of soy protein, 1/4 cup of tofu or 3/4 cup of yogurt . See more tips on Avoiding the lack of nutrients in the Vegetarian Diet.
How to gain muscle mass
For the vegetarian to gain muscle mass, he should increase consumption of high-protein foods, especially soy, quinoa and egg white, and reduce consumption of processed, high-fat foods such as crackers and salty snack foods. In addition, it is important to vary food to favor the nutrient intake of various types of food.
In pre-workout, for example, the meal may consist of plain yogurt and whole grain bread with chickpea paste while the post-workout meal should contain a source rich in proteins such as egg or soy protein, accompanied of grains such as brown rice, whole noodles or quinoa.
What the vegetarian child needs to eat
Vegetarian children can have a normal development with this type of diet, but it is important that they are accompanied by the pediatrician and a nutritionist so that the food is made in a way that allows adequate growth.
During childhood, it is important not to exaggerate the fibers, as they make it difficult to absorb nutrients in the intestine, avoiding the excessive consumption of whole foods and whole foods. In addition, care should be taken to avoid a lack of important nutrients, such as vitamin B12, omega 3, iron and calcium.
To better understand this type of diet, see:
- Types of vegetarians and what are their advantages and disadvantages
- Ovolactovegetarianismo: what it is and its benefits
