A vegetarian diet provides more than ample nutrition for children, and may actually help protect them from some illnesses, including those caused by pesticides and contaminants in foods. Vegetables and grains are lower on the food chain and so contain far less pesticides and contaminants.

Parents should make sure that children eat enough calories from unrefined, whole foods, and not junk foods. Children have small stomachs, so it is wise to include judicious use of some fats (avocados, nuts, seeds, and nut and seed butters) and dried fruits to add calories to their diets. It is important for children's growth and development, especially children under the age of two years, to eat full-fat products rather than low-fat products as advised for adults.

It is also wise for parents considering a vegetarian diet for their children to consult a health professional for advice. All vegetarians, including children, should eat a wide variety of foods, including fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes.

• You may eat more food, because you're eating less fat, which is calorie-dense. Meat, the leading source of fat in the Western diet, has no fiber and is high-calorie. So relax, you may be eating more food, but it has fewer calories per unit of volume than meat.
  
  
• You may lose weight. Most people are pleased that healthy vegetarian foods have less fat and calories.
  
  
• You may be less constipated. People who eat a typical Western diet may be constipated and not realize it. Making the switch to a healthier, high-fiber vegetarian diet can lead to more regular bowel movements.
  
  
• Most new vegetarians report that they feel great! For some people, there is a brief adjustment period where they may feel weak or tired. This should pass quickly if you are eating a varied diet comprised of unrefined foods. Meat acts as a stimulant, and you may experience withdrawal, like someone who has just given up coffee. This should pass within a few days to a month.
  
  
• Get ready to enjoy a wide variety of new foods. Some vegetarians like the many meat substitutes available commercially, especially in the beginning. Try tofu "hot dogs", meatless meatballs, or soy burgers, for example. Others find the meat-like texture unpleasant. You will undoubtedly find your favorite vegetarian foods after you have had a chance to experiment. Enjoy the experience!