Raising Vegan Children: A Guide To Plant-Based Parenting

Raising a child on a vegan diet can be a challenge, but it's not impossible. The key is to ensure that your child gets all the necessary nutrients for growth and development. While a well-planned vegan diet can be healthy and nutritionally adequate, it's important for parents to be well-informed about the child's nutritional needs and to seek professional guidance if needed.

- Vitamin B12: This vitamin is found mainly in animal sources, so vegans should include fortified foods like breakfast cereals and soy milk in their diet. A B12 supplement may also be necessary.

- Iron: Plant-based sources of iron include pulses, lentils, dark green leafy vegetables, and nuts. Combining iron-rich foods with vitamin C-rich foods can increase iron absorption.

- Calcium: Fortified plant-based milk, soy yogurts, tofu, almonds, and green leafy vegetables are good sources of calcium.

- Omega-3 fatty acids: These are important for brain development and heart health. Plant sources include chia seeds, flaxseeds, hemp, and walnuts. Some vegans may choose to supplement with omega-3 fatty acids derived from microalgae.

- Protein: A variety of pulses, beans, lentils, nuts, nut butters, and soy products can provide sufficient protein in a vegan diet.

- Vitamin D: Vitamin D supplements are recommended for all children, regardless of diet. Choose a vegan-friendly source, such as vitamin D2 or lichen-derived vitamin D3.

- Iodine: Iodine is important for brain development and is mostly found in dairy and fish. Seaweed is a plant-based source, but the iodine content can vary. A supplement may be recommended.

- Energy intake: Vegan diets tend to be less energy-dense, so children may need to eat larger quantities to meet their energy needs. Adding healthy oils like soybean or rapeseed oil can help increase calorie intake.

How to ensure your child gets enough calories on a vegan diet

Plan meals carefully

Vegan diets tend to be less energy-dense, so children need to eat larger quantities to get enough energy. It's important to understand that the diet of a growing child is distinct and requires a different approach when meal planning.

Include high-calorie foods

A good rule of thumb to ensure your child's calorie needs are met is to focus on offering high-calorie and high-fat foods as part of their meals and snacks. Some high-calorie foods are also considered high-fat foods, including nuts, seeds, some legumes, and oils.

Add healthy fats to meals

Fats are vital for brain and nervous system development in children. The simplest way to provide fat is to use vegetable oils when cooking, but you can also add ground flax and chia to bakes and smoothies, get creative with avocado-based desserts, and be liberal when using plant-based margarine.

Offer snacks between meals

Plant-based foods can be quite filling, so you might find your child fills up fast at mealtimes. Well-timed snacks can be a great opportunity to get more calories into your child's diet. Offer snacks at least two hours after a meal and no closer than two hours before a meal to ensure your child is hungry enough for their next main meal. Examples of balanced snacks include rice cakes with peanut butter and fruit, houmous and crudites, a handful of nuts and dried fruit, and smoothies made with plant milk.

Base meals on starchy carbohydrates

Ensure at least one-third of your child's plate is filled with pasta, rice, bread, or other grains like quinoa, bulgar wheat, or couscous. Children should get around 50–60% of their energy from carbohydrates.

Include good-quality plant-based proteins twice a day

While protein is paramount for growth and development, children generally only need modest amounts. Examples of good-quality plant proteins include soya products (tofu, tempeh, textured vegetable protein, edamame, yoghurts, milks), beans, lentils, meat alternatives, nuts, and seeds.

How to ensure your child gets enough protein on a vegan diet

It is important to ensure that children are getting enough protein as it is the body's main building block. Protein helps form muscle, produce hormones, strengthen skin and bones, and transport nutrients. It also supports the immune system and can aid in blood sugar regulation, growth, and muscle building.

The amount of protein a child needs depends on their age and body weight. According to the nutritional guidelines for Americans, children between 2 and 13 years old need 2-5 servings of protein per day. In general, 1/4 cup of cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. The latest recommendations are for 1/2 gram of protein per pound of body weight. So, if your child weighs 50 lbs, 25 grams of protein per day is sufficient.

If you are raising your child on a vegan diet, it is important to mix and match plant-based proteins to ensure they are getting all the essential amino acids. Here are some ways to ensure your child is getting enough protein:

• Beans are a great choice for vegan kids, as they are packed with protein and fiber. Try putting them into kid-friendly dishes like wraps, veggie burgers, and dips.
• Tofu is another good source of protein and antioxidants. It can be added to smoothies, soups, puddings, dips, rice, pasta, or sandwiches.
• Nuts and nut butters are a healthy snack option that provides protein, healthy fats, selenium, and vitamin E. Try raw unsalted nuts and natural nut butters without added salt, sugar, or oils.
• Chickpeas are a good source of protein and can be roasted for a crunchy snack or blended to make hummus.
• Quinoa is one of the few plant foods that contain all 20 amino acids. It can be added to dishes like fried rice, cheesy quinoa cakes, quinoa granola bars, or even pizza bites!
• Peas are a simple way to add protein to meals like pasta, salads, or potato dishes.
• Lentils are a good source of protein, fiber, folate, potassium, and magnesium. They can be added to soups, salads, rice, or salsa.

By incorporating these plant-based proteins into your child's diet, you can ensure they are getting enough protein to support their growth and development.

How to ensure your child gets enough vitamins and minerals on a vegan diet

Vitamin B12

Vitamin B12 is a micronutrient found in meats, eggs, and dairy products. It is important to supplement your child's vegan diet with vitamin B12, as it is crucial for brain and nervous system formation. Fortified foods such as breakfast cereals and soy milk are enriched with B12, so be sure to offer plenty of these to your baby. You can also find B12 in nutritional yeast and some low-salt yeast extracts. If your child is still breastfeeding, the CDC and ADA recommend supplementing your own diet with B12.

Iodine

Iodine is another nutrient that may need to be supplemented in your child's diet. Seafood, eggs, and dairy products are among the best sources, but you can also find it in some cereals and grains. Much of our iodine intake comes from fortified salt, which is not generally recommended for babies under 12 months.

Iron

Iron is essential for the formation of red blood cells. Good sources of iron include pulses, lentils, peas, dark green leafy vegetables, wholemeal bread, nuts, and dried fruits. Combining iron-rich foods with vitamin C-rich foods will increase your child's iron uptake, so try offering orange segments with fortified breakfast cereal or peppers with lentils in a vegetable casserole.

Calcium

Calcium is important for maintaining healthy bones and teeth. A plant-based milk that is fortified with calcium and vitamin D is a good choice, and you can also include soy yogurts and calcium-rich cereals in your child's diet. Oat and coconut 'milks' are also options, but check the labels to ensure they are fortified with calcium and vitamin D. Almonds, calcium-set tofu, beans, and green leafy vegetables are also good sources of calcium.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain development and heart health. While plant sources such as chia seeds, flaxseeds, hemp, and walnuts contain omega-3s, they are not the richest source. Some vegans, including pregnant and breastfeeding mothers, choose to supplement with omega-3 fatty acids derived from microalgae.

Vitamin D

Vitamin D is recommended for everyone in the UK, not just vegans, during the winter months. Vitamin D3 is often made from sheep's wool and is not vegan, but you can get a version made from lichen or choose vitamin D2. Fortified plant-based milk, spreads, and cereals are also good sources of vitamin D.

Protein

A well-balanced plant-based diet has all the protein you need. Good sources of protein include beans, lentils, soy milk, tofu, tempeh, seitan, vegan meat products, peanut butter, nuts, pumpkin seeds, edamame, quinoa, and oats.

Calories

Vegan diets tend to be less energy-dense, so children need to eat larger quantities to get enough energy. Adding healthy oils such as soybean or cold-pressed rapeseed oil to food can help increase the calorie content of meals and encourage the production of important fatty acids for brain development.

Fibre

Fibre-rich foods can be very filling and may cause children to feel full before they have consumed enough calories and nutrients. Choose nutrient-dense foods that also contain fibre, such as avocados, nuts, and dried fruits.

How to deal with social situations and other people's opinions about your child's vegan diet

When it comes to raising a child on a vegan diet, you will likely encounter a lot of opinions and advice from others, whether you ask for them or not. Here are some tips on how to deal with social situations and other people's opinions:

• Be prepared for questions and criticism: People may question your decision to raise your child on a vegan diet, and it's essential to have a good response ready. Explain the benefits of a plant-based diet, such as the omission of common allergens like dairy and eggs, and the potential long-term health benefits.
• Address "The Protein Question": One of the most common questions about vegan diets is where you get your protein. Explain that a well-balanced plant-based diet provides all the necessary protein and fibre, and that most people in the US get more than the recommended daily allowance of protein but less fibre. Provide examples of vegan protein sources, such as beans, lentils, soy milk, tofu, and nuts.
• Involve your child in the process: It's important to set healthy eating habits early and make your child feel involved in their food choices. Involve them in grocery shopping, cooking, and growing a garden if possible. The more they feel connected to their food, the less likely they are to rebel against a vegan diet.
• Introduce a variety of foods early on: Don't assume certain foods are too advanced for your child's palate. Introduce them to a variety of vegan foods, including spices, garlic, onion, spinach, kale, and other vegetables, as early as possible. This will help prevent picky eating and ensure they develop a taste for different flavours.
• Be patient with picky eating: Almost every child goes through a phase of picky eating, regardless of their diet. If your child is a picky eater, try to provide fun and colourful vegan options, such as fruit kabobs or rainbow Buddha bowls. You can also offer picky-proof options like peanut butter and jelly sandwiches, vegan nuggets, and burgers.
• Find easy swaps for their favourites: There are many vegan substitutes and ways to veganize common dishes. Simple swaps can ensure your child doesn't have to give up their favourite foods. For example, you can use plant-based milk, vegan cheese, and vegan meat alternatives in their favourite meals.
• Keep an open dialogue with your child: Explain to your child why your family has chosen a plant-based diet, whether it's for health, environmental, or ethical reasons. Emphasize that different dietary choices are not a moral failing and that they can make their own informed decisions as they grow older.
• Connect with other vegan families: Introduce your child to other vegans their age, if possible. This can help them feel less alone in their dietary choices and provide a support system. You can also follow hashtags like #VeganKidsofInstagram to connect with other vegan families and share stories and ideas.
• Find a supportive healthcare provider: Check out databases or ask for recommendations to find a paediatrician or family doctor who supports your decision to raise your child on a plant-based diet. A vegan-friendly healthcare provider should be well-versed in plant-based nutrition and be able to provide guidance and monitoring to ensure your child is meeting their nutritional needs.
• Don't stress too much about healthy growth: A well-balanced vegan diet can promote healthy growth and development in children. As long as your child is meeting their nutritional needs and maintaining their growth curve, they should be just fine. However, it's important to monitor their growth and seek professional guidance if you have any concerns.

How to find a supportive doctor for your vegan child

Raising a child on a vegan diet requires careful planning and preparation to ensure they are getting all the nutrients they need. It is important to find a doctor who is supportive of your family's vegan diet and can provide helpful advice and guidance. Here are some tips on how to find a supportive doctor for your vegan child:

• Ask other vegans for recommendations: Local veg groups may know of doctors who are vegan-friendly or may have members who are healthcare providers themselves.
• Consider the doctor's specialty: For some specialties, your diet may not be a major focus. However, for doctors who treat diet-associated conditions, such as paediatricians and obstetricians, finding a veg-friendly practitioner is especially important.
• Check insurance coverage: Ensure that the doctor you choose is covered by your health insurance plan.
• Take advantage of meet-and-greet appointments: Many practices offer meet-and-greet appointments for new patients to get to know the doctor. Use this opportunity to discuss your questions and concerns and get a sense of the doctor's philosophy and style.
• Do your research: Before your initial visit, prepare a list of questions and concerns. You can also share information about your vegan diet, including how long you have been vegan and a description of the categories of foods you eat and avoid.
• Be open and honest about your diet: It is important to be honest about your vegan diet with your doctor. This allows them to provide tailored advice and recommendations and avoids wasting time on unnecessary explanations.
• Offer to share resources: If your doctor is interested in learning more about vegan diets, offer to share references or resources, such as position papers from the American Dietetic Association.
• Assess the doctor's attitude and approach: During your interactions with the doctor, pay attention to their attitude and whether they are respectful of your choices. Consider if they are addressing your concerns and listening to you.
• Consider working with a dietitian: If your doctor is not well-versed in nutrition, you can consult a registered dietitian to address specific nutrition-related questions or concerns.

Remember, it is essential to find a doctor who is knowledgeable, respectful, and supportive of your family's vegan diet to ensure your child receives the best possible care and guidance.

Frequently asked questions