Children / Youth

The VeChi-Youth study provided 2022 data on the care of children who ate vegan, vegetarian, or conventional diets.⁽²⁾ Vitamin B2, vitamin D, iodine and calcium were found to be critical nutrients in all three diets. The blood tests showed a significantly lower iron supply in vegans and vegetarians than in children on a mixed diet. In contrast, the intake and blood concentrations of folate in the vegans were significantly higher than in the other two groups. The parameters of vitamin B12 supply were predominantly within the normal range for all diets. The sufficient vitamin B12 supply in vegans is due to the fact that 88% supplement as recommended. Since vegetarians tended to have a lower vitamin B12 supply, the authors recommend at least occasional supplementation for this type of nutrition as well. Regardless of the type of diet, the supply of iodine and calcium in children and adolescents should be improved.

(2) - https://www.vechi-youth-studie.de/ergebnisse/ - (access on 22.3.2023)

The cornerstone of nutrition that meets needs is to drink enough. As is the case for adults, children should drink mainly (tap) water, unsweetened herbal and fruit teas as well as vegetable and diluted fruit juices (2 parts water, 1 part juice). Children and adolescents should consume at least six portions of water and other low-energy drinks daily. The size of a portion depends on the age of the child. For example, one portion for a 4- to 6-year-old child is 135 ml (that's about 800 ml for six servings a day) and for an adolescent aged 15 to 18 years it is about 250 ml (about 1.5 litres a day). As a "hand measure", one glass is considered to be one portion.

Although fat is considered a calorie bomb, it is nevertheless a very important food component. However, both the quality and the quantity of the fat used are important. Animal fats such as butter, lard or high-fat dairy products such as whipped cream, sour cream or crème fraîche should be used less frequently and in moderation. As a matter of principle, use fat sparingly, watch out for hidden fats (e.g. in desserts such as curd cheese kolaches or breadcrumbs) and cut away visible fat. One portion corresponds to about 1.5-2 tablespoons. For adults, 1-2 tablespoons of vegetable oils, nuts or seeds should be consumed daily; the same applies to children.

Take your time and create a pleasant atmosphere - eating is something pleasurable and should not only serve the purpose of calorie intake, but also be fun. Therefore, plan enough time for the preparation and consumption of meals.

Together instead of alone - Enjoy your meals together and consciously and use the moments to spend time actively with your family. 

Leading by example - Children learn by example - this also applies to eating and trying out new foods. Children copy the eating habits of their siblings, parents and peers - be aware of this. Therefore, set a good example and model healthy nutrition for your child. If necessary, change your own eating habits as well. Explain to your child why certain foods, such as fruit and vegetables, should be eaten in larger quantities and why sweets should only be eaten rarely.

"What the peasant doesn't know, he doesn't eat" - An initial rejection of new foods is normal for children. They often only accept them after they have tried them several times. Therefore, get your children used to different tastes as early as possible and don't give up too soon, because the foundations for later eating behaviour are laid in childhood.

Breakfast refusers - After a long night, we need energy again for the day. Breakfast therefore has a special significance. Make sure that your child has enough time for breakfast in the morning and get up a little earlier if necessary. Do not leave your child alone at the breakfast table, but have breakfast together. If your child is not hungry, at least offer him/her a cup of cocoa, a glass of milk, a drinkable yoghurt or diluted fruit juice or tea.

They are necessary for cell division and thus for growth and development. As a rule, children do not have a deficiency of B vitamins - with exceptions. This is especially true for vitamin B2 and occasionally B12 and folic acid, which are important for cell division and should be supplemented occasionally. Dosages of 200 to 400 µg of folic acid daily are recommended. If children and adolescents are only fed a raw food or vegan diet, a B-complex should be supplemented. In adolescents, an unbalanced nutrition, possibly combined with regular alcohol intake, can lead to an undersupply of B vitamins. If girls start taking the pill, supplementation of B vitamins may be advisable. As a rule, B vitamins for general supplementation should not be taken individually, but preferably in a complex.

If children lack vitamin C, they may develop more infections, e.g. of the upper respiratory tract and the ears. This can continue into adulthood. Adolescents who are very well supplied with vitamin C are less likely to have blemished skin or acne during puberty. Sufficient vitamin C also promotes the absorption of iron and the healthy development of bones and connective tissue.

It is not possible to cover the vitamin D requirement through diet alone, not for nothing is vitamin D also known as the sun vitamin in our latitudes. The vitamin is particularly important for bones and muscles and plays an important role in the immune system. Recommended daily intake for children is 10 μg, for adolescents 10 to 15 μg vitamin D - when using sunscreen even in the summer months. 

t is lacking in the soils of the alpine countries, which is why children and adolescents often do not absorb selenium in sufficient quantities. A sufficient supply is very important, especially for the immune system. Selenium can be supplemented if necessary.

Austria is an iodine deficient area, therefore our nutrition usually contains too little iodine. It can be supplemented in the necessary amounts via iodised table salt and other iodine-enriched foods. However, an oversupply should be avoided.