A well-planned vegetarian diet can meet nutritional needs and promote normal growth. As a lacto-ovo-vegetarian, your son eats plant foods along with dairy products and eggs. This is good. Not having enough calcium, vitamins D and B12 would be a problem for his bone growth.
We all need protein to build strong bones and reach our maximum growth. So it is especially important that your son eats a diet rich in protein. Dairy products and eggs are full of protein. Other good sources of protein for vegetarians include legumes, nuts and soy.
During the past 10 years, more and more American families are vegetarians. The different types of vegetarians are:
- Vegans eat only plant foods, no eggs or dairy products.
- Lacto-vegetarians eat plant foods and dairy products, but no eggs.
- Lacto-ovo-vegetarians eat plant foods, dairy products, and eggs
Speak with your son's pediatrician or a nutritionist about your concerns. They can help you plan a vegetarian diet for your son that supports his growth and energy needs.

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A well-planned and nutritionally varied vegetarian diet should not affect your son's growth any differently than a non-vegetarian diet. In fact, a well-planned vegetarian diet can provide your son with a positive foundation in reducing risk for many chronic conditions such as diabetes, cancer, heart disease, etc. Consult with a registered dietitian to ensure that your son is adequately meeting his nutritional needs through his diet.
Growth spurts throughout childhood are fueled by calories, protein and good general nutrition that provides plenty of vitamins and minerals. That's why it's important for vegetarian children of all ages to eat a healthy balanced diet.
The first concern for most parents of vegetarian children is protein. Meat is high protein, so parents assume that eliminating meat can cause protein deficiency. Fortunately, most vegetarians include other high protein foods like eggs, milk, cheese and yogurt. Other high protein foods are:
- tofu
- soy milk and other soy products
- alternative meats, like soy burgers
- legumes (kidney beans, pinto beans, etc)
- nuts and nut butters
Children also need calcium for growing bones. The best food sources are dairy products like milk, cheese or yogurt. Other good sources include fortified soy milk, tofu, legumes and dark leafy green vegetables.
Iron is another consideration. Red meat is especially high in iron, so eliminating meat can impact intake. Unfortunately dairy foods are not especially high in iron. Be sure to serve foods like legumes, eggs, dark green vegetables and whole grains to boost iron intake. Fortified cereals and enriched flour will also contain iron.
While iron, calcium and protein are especially important, all nutrients play a role in growth. And fortunately, plant foods are full of the nutrients a growing child needs. The key for parents is to offer a variety of foods and include 1-2 of those high protein foods at each meal.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.