How to guide a child who wants to become a vegetarian?

 More and more children and teenagers are choosing to become vegetarians. And this is not whim: the first motives behind their motivation often turn into convictions. How do I keep up with the trend? 

In the fourth year of primary school, Henri Fournelle saw a documentary on the pig industry. One of the segments dealt with animal abuse. The 10-year-old boy was more than touched by what he had just discovered, he was literally shaken. "I cried at school," he admits. And I told myself that it had to stop!"

More and more children and teenagers are choosing to become vegetarians. And this is not whim: the first motives behind their motivation often turn into convictions. How do I keep up with the trend? 

In the fourth year of primary school, Henri Fournelle saw a documentary on the pig industry. One of the segments dealt with animal abuse. The 10-year-old boy was more than touched by what he had just discovered, he was literally shaken. "I cried at school," he admits. And I told myself that it had to stop!"

On his way home that night, Henri told his mother that he no longer wanted to eat meat. Not at all. "I was proud of his convictions, but I didn't think he was going to persevere," says Isabelle Bousquet, who is not a vegetarian.

It is now more than two years since Henri made the turn. "I took my courage with both hands and I never regretted," he says with aplomb.

Children like Henri, who decide on their own to adopt a veggie diet, are not uncommon. "It's a trend, it's in tune with the times," confirms Stéphanie Côté, nutritionist. The main reason for the decision to abandon meat seems to be the love of animals and concern for their well-being.

The ecological argument, however, is often not far behind. "If more people ate veggie, the environmental balance would be more easily achieved," explains Anaé Gagnon, 15, a vegetarian since she was a little girl since she has never liked meat. "Right now," she says, "the majority of the population is eating too much meat; so it would take more vegetarians to compensate."

According to dietitian-nutritionist Nathalie Regimbal, it is important to welcome our child's request and to listen to the reasons that justify his position. "Why does he want to make this choice? What is his concern? We can then help them to find out properly by offering them reliable sources of information," she says.

Stéphanie Côté indicates that, in teenagers, the desire to become a vegetarian can stem from a need to distinguish themselves, to mark their independence, to follow their friends... or to do the opposite of his friends! "If you try to dissuade him, he can turn his back on himself and the parent-child communication channel will suffer," she says. It's better to listen to him and find common ground on how to do it."

THE OTHER SIDE OF THE COIN

For Psychologist Dr. Stéphanie Léonard, it is important to keep in mind that this choice can hide darker motivations. "A significant percentage of people who suffer from eating disorders are or have been vegetarians," she points out. This choice can be a roundabout way of avoiding certain undesirable or more caloric foods."

All parents in the world will applaud the values linked to such a choice... but the fact remains that in everyday life, it can turn the preparation of meals, often already overwhelming, into horror. "There's no way for me to make two different menus every night," says Line Parent, mother of Céleste Chiasson, 10, a vegetarian for a month. "I adapted the family menu by making vegetarian meals more often for everyone."

Will her daughter, a competitive gymnastics athlete, stay the course? "I think so! throws the mother, from tac to tac. When she has something in mind...".

There are as many families as there are ways of doing things. While some families choose to follow suit by becoming fully vegetated, others make compromises. "With a little effort, it can bring about beneficial changes for everyone," says Regimbal. She cites as an example meals where a different protein (tofu, tempeh, beans, lentils, etc.) will be prepared for the vegetarian child.

A VARIED MENU

Because the sinews of war, for the growing child, is to ingest all the nutrients and vitamins necessary for his proper development. "If our child becomes a vegetarian, he can't just cut the meat, he has to replace it," says Côté. Depending on his age, we try to involve him in the planning and preparation of meals."

The key to success is therefore the variety... and some openness. "It will be easier if the child is willing to explore on the side of legumes, nuts, seeds, shoots, vegetable drinks, spices, herbs to bring taste and texture," warns Ms. Regimbal. In any case, parents will have to go in search of recipes and do tests. "I had never cooked tofu," reveals Isabelle Bousquet, Henri's mother. But we search the Internet, we educate ourselves and we try things."

ON A VISIT, WHAT DO WE DO?

When visiting friends or grandparents, Dr. Stéphanie Léonard suggests supporting your child without entering into a debate or justification. "We can show that we support our child without trying to convince or be unanimous," she explains. I think it's a good idea to prepare our child beforehand by offering him short answers to comments he might receive. For example: "I understand your reaction, but my parents handle it well, and I feel good about it."»

While some choose to announce their colors before landing at their host, others bring their own food or only their protein. "I always offer to provide part of the meal," says Chao Lee, 16, a vegetarian for four years. My friends use it as a side dish while, for me, it will be my main course. It works well!"

And if, after a while, we notice a lack of balance on the plate and we are worried about the consequences for the health of our child, it is recommended to consult a nutritionist. "It's important to be accompanied on this journey," concludes Dr. Léonard. A blood test will give a fair picture of the situation.

VEGETARIANISM VS VEGANISM

These two types of feeding may seem similar, but they are, in fact, quite different.

While vegetarianism excludes meat and refers to a diet consisting of fruits, vegetables, cereals, nuts, legumes, and meat substitutes (such as tofu and tempeh), the second excludes any food of animal origin. This includes dairy products, gelatin, honey, and eggs.

The most common type of vegetarianism is Lacto-Ovo-Vegetarianism, a meat-free diet that includes dairy products and eggs.

WATCH OUT FOR VITAMINS!  

One of the vitamins that vegetarians (as well as omnivores, for that matter) frequently lack is D. It is particularly found in some fish and dairy products. Another good source: vegetable drinks (soy, almond, rice, etc.).

As for vegans, they must pay special attention to their absorption of B12. This vitamin is found in meats, some fish, seafood, cheeses, and eggs. Since not all of these foods are part of a vegan diet, it is important that vegans consume them in fortified plant-based beverages, soy products, and food yeast. They can also fall back on B12 supplements.