Many years ago, the late revered baby doctor Benjamin Spock urged parents to raise children after age two, on a vegetarian diet. Dr. Spock himself was a vegetarian and believed meat and dairy products could worsen childhood ailments like ear infections and lead to heart disease, diabetes, cancer, and high blood pressure.

This guide is to inform parents and caregivers how to be supportive of children who want to "go vegetarian", by making small changes.

Should you decide to go vegetarian with your child and family, here are some helpful tips for your consideration:

1. Replace meat with healthy foods like whole grains, vegetables and protein, such as tofu.

2. Change recipes that you already know and your family likes. Chances are much of what you already eat could easily be made into a vegetarian dish.

3. There's always something new to try. Look for new products each time you shop and try it at least twice.

4. Eat a dark green vegetable three times a week.

5. Drink water to help curb your appetite.

6. Eat fruit every day.

7. Substitute stevia and agave for sugar when possible. You can find these in health food stores.

8. Knowledge is power. Read about vegetarian health and foods.

9. Be patient. Don't force these changes on the entire family at once. Some may be more willing than others to change. Simply cook the meat in a separate pan.

10. GIVE YOURSELF A BREAK! If you dying to have a burger, go ahead. In the beginning you might want to allow one day a week to eat meat. 

Some doctors insist that meat and dairy products are essential for healthy development. However, the American Dietetic Association supports a vegetarian diet for children. The majority of pediatric experts say a lacto-ovo vegetarian diet (eating dairy products and eggs, but no meat) is a healthy choice for most children. A well-planned vegetarian diet can actually be a very healthy way to eat. Keep in mind that the nutritional needs of children change as they grow.

Here are nutrients that vegetarians should make sure they get, and some of the food sources in which they can be found:

• Vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks
• Vitamin D: dairy products, calcium-fortified orange juice, and vitamin-fortified products
• Calcium: dairy products, dark green leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals
• Protein: dairy products, eggs, tofu, dried beans, and nuts
• Iron: eggs, dried beans, dried fruits, whole grains, leafy green vegetables, and iron-fortified cereals and bread
• Zinc: wheat germ, nuts, fortified cereal, and legumes

Surprisingly, of the 12 to 14 million vegetarians in the United States, 5% are children. Some of these vegetarian kids are following their parents, but a small number of children and teens are making independent choices not to eat meat. Vegetarian kids usually talk about harm to animals, while their parents choose a vegetarian diet for health reasons.

It's easy for some parents to force the issue by lecturing their kids about needing protein, especially parents of athletes. Should parents worry? Is a vegetarian diet unhealthy for kids? Well, if this is a concern of yours, then you should discuss it with a pediatrician you have confidence in. Also, do your own due diligence.

It's important to note that all vegetarian diets are not the same: Some of the major vegetarian categories include:

1. ovo vegetarian - eats eggs, no meat
2. lacto-ovo vegetarian - eats dairy and egg products, no meat
3. lacto vegetarian - eats dairy products, no eggs or meat
4. vegan - eats only food from plant sources

Remember, seek the advice of your pediatrician and or family doctor.

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