Vegan Diets For Kids: Safe Or Not?

A vegan diet for children is a controversial topic. While some sources claim that a vegan diet can be healthy for children, others argue that it may not provide them with sufficient nutrients.

Proponents of vegan diets for children argue that a well-planned vegan diet can be healthy and support normal growth and development. They emphasize the importance of careful planning, vitamin B12 supplementation, and regular medical and dietetic oversight. However, critics argue that vegan diets may not provide children with enough nutrients like vitamin B12, calcium, iron, and protein.

It is crucial for parents to be well-informed and ensure their children get all the necessary nutrients, regardless of the diet they choose. Parents should consult with healthcare professionals and make sure their children's diets are well-balanced and varied to ensure they get enough calories and nutrients.

The risks of a vegan diet for children

A vegan diet can be healthy for children, but it does come with some risks that parents and caregivers should be aware of. It is important to consult a doctor or dietitian and be well-informed about the key nutrients required for growth and development before putting a child on a vegan diet.

Nutritional Deficiencies

The main risk of a vegan diet for children is that they may not get enough of certain key nutrients that are important for their growth and development. These include protein, calories, vitamin B12, vitamin D, calcium, iron, omega-3 fatty acids, and iodine.

Protein

Protein is crucial for building muscle and other body processes. It is more easily obtained from animal products, as plant-based sources may not contain all the essential amino acids and are less accessible to the body. Parents should ensure that their vegan children are getting enough protein from a variety of plant-based sources such as nuts, legumes, soy products, and whole grains.

Calories

Plant-based foods tend to be less calorie-dense than animal-based ones. While this can be beneficial in terms of reducing the risk of obesity, it is important to ensure that children are getting enough calories to support their growth and daily activity. Parents can add healthy oils to food, such as soybean or cold-pressed rapeseed oil, to increase the calorie content of meals.

Vitamin B12

Vitamin B12 is found naturally in animal sources, but vegans can get it from fortified foods such as breakfast cereals and soy milk. It is recommended that vegan children take a B12 supplement to ensure they are getting enough of this crucial nutrient.

Vitamin D

Vitamin D is important for bone health and can be obtained from fortified foods such as milk, orange juice, and cereals. However, the main source of vitamin D is sunlight, and most people do not get enough sun exposure to meet their needs. Therefore, it is often recommended that vegan children take a vitamin D supplement.

Calcium

Dairy is the easiest source of calcium, but there are other ways for vegans to get this nutrient, including dark, leafy greens, calcium-fortified plant-based milk, and tofu. Parents should ensure their children are getting enough calcium to support bone health.

Iron

Iron is important for keeping blood and bodies healthy and strong. It can be found in fortified cereals and some other plant products, but it may be a good idea to give a child a multivitamin with iron to ensure they are getting enough.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain development and heart health. While they are primarily found in animal sources, vegans can get them from plant sources such as chia seeds, flaxseeds, hemp, and walnuts. However, because plant foods are not the richest source of these fats, some vegans may choose to supplement with omega-3 fatty acids derived from microalgae.

Iodine

Iodine is a nutrient that can be lacking in a vegan diet, as it is primarily found in seafood, eggs, and dairy products. It can be found in some cereals and grains, but a supplement may be needed to ensure adequate intake.

Social and Emotional Challenges

In addition to the nutritional risks, there are also some social and emotional challenges that may arise for vegan children. They may feel different from their peers or excluded from group eating experiences, such as birthday parties. Parents should be prepared to help their children navigate these situations and ensure they have food they can eat in all settings.

Medical Conditions

For children with certain medical conditions, a vegan diet may not be suitable. Kids who are extremely picky eaters, have feeding difficulties, or have health issues that impede their ability to eat or digest food may be at higher risk of nutritional inadequacy on a vegan diet. In these cases, it is important to consult with a pediatrician or dietitian to ensure the child is getting the necessary nutrients.

The benefits of a vegan diet for children

A vegan diet, comprising only plant-based products, can be a healthy choice for children, offering a range of benefits. Firstly, it can be a good way to ensure children get enough calories, which are needed for growth and daily activity. Plant-based foods tend to be less energy-dense, so children need to eat larger quantities to meet their energy requirements. This can be beneficial given the current obesity epidemic. Nuts, nut butters, soy products, granola, and whole grains are good ways to add calories to a vegan diet.

A second benefit is that vegan diets are low in saturated fat and can therefore reduce the risk of heart disease. They also tend to be high in fibre, which is good for digestive health, but it is important not to have too much fibre, as this can fill children up and prevent them from getting enough calories and other nutrients.

Thirdly, a vegan diet is a great way to ensure children eat plenty of fruit and vegetables, which most children do not get enough of.

Vegan diets can also benefit the environment. Meat and dairy production requires more water, land, and energy, contributing to greenhouse gas emissions and climate change.

Finally, a vegan diet can be beneficial for children's health in other ways. For example, a 2016 paper from the Academy of Nutrition and Dietetics states that a vegan diet can be "healthful and nutritionally adequate for people of all ages".

However, it is important to be aware of the potential risks of a vegan diet for children, and to ensure they get all the nutrients they need. For example, vitamin B12 is widely recognised to only be found naturally in animal sources, so parents should ensure their child gets this from fortified foods or supplements.

How to ensure a vegan child gets enough calories

Vegan diets tend to be less energy-dense, so children need to eat larger quantities to get enough energy. Here are some tips to ensure a vegan child gets enough calories:

• Snacks between meals: Given plant-based foods can be quite filling, snacks between meals can be a great way to get more calories into a child's diet. Examples of balanced snacks include rice cakes with peanut butter and fruit, vegetable crudites and houmous, a handful of nuts and dried fruit, or a smoothie based on plant milk and including peanut butter/chia seeds/flax seeds.
• Base meals on starchy carbohydrates: Ensure at least one-third of the 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.
• Offer good-quality plant-based proteins twice a day: Examples include soya products (tofu, tempeh, textured vegetable protein, edamame, yoghurts, milks), beans, lentils, meat alternatives, nuts, and seeds.
• (Healthy) fats are your friend: Many plant foods are naturally low in fat, so it's important to pay attention to this macronutrient at mealtimes. The simplest way to provide fat is to use vegetable oils when cooking, but it can also be added through nuts, seeds, ground flax, and chia in bakes and smoothies, avocado as a base for desserts, plant-based margarine, vegan mayo and salad creams, higher-fat yoghurts, and fortified plant milks.
• Fortified plant-based milk and supplements: A plant-based milk (about 300ml per day) that's fortified with calcium and vitamin D is a good choice. Fortified plant-based spreads can also be used. Supplements can also help bridge the gap with more tricky nutrients, such as vitamin D and B12.
• Choose nutrient-dense foods: Fibre-rich foods can be very filling and cause children to become full before they've consumed enough calories. Choose nutrient-dense foods that also contain fibre, such as avocados, nuts, and dried fruits.

How to ensure a vegan child gets enough protein

Protein is crucial for building muscle and other body processes. It is more readily available in animal products, as there is more of it, and it contains all the amino acid building blocks that humans need. However, it is possible to ensure that a vegan child gets enough protein by including a variety of protein-rich plant foods in their diet.

Include a Variety of Protein Sources

Offer your child a variety of pulses, beans, and lentils to ensure they get a good mix of amino acids. Soya products such as tofu, tempeh, textured vegetable protein, edamame, yoghurts, and milks are also good sources of protein. Meat alternatives, nuts, and seeds can also provide protein.

Include Protein Twice a Day

While children generally only need modest amounts of protein, offering protein-rich foods twice a day will help them easily reach their protein goals.

Include Starchy Carbohydrates

Base meals on starchy carbohydrates such as pasta, rice, bread, quinoa, bulgur wheat, or couscous. These foods will help meet your child's energy needs and are generally well-liked and affordable. Offer a mixture of refined and unrefined (wholegrain) carbohydrates.

Include Healthy Fats

Many plant foods are naturally low in fat, so it is important to include healthy fats in your child's diet. Use vegetable oils when cooking, and include nuts, seeds, and avocados as snacks or in meals. Add ground flax and chia to bakes and smoothies. Choose higher-fat yoghurts and fortified plant milks that are at least 40 kcal per 100 ml.

Include Fortified Foods

Fortified plant-based milks, yoghurts, and nutritional yeast can provide additional protein. Egg replacers are also available in health food shops and some supermarkets, which can be used in cooking and baking.

Include Snacks

Plant-based foods can be quite filling, so offering snacks between meals can help your child get enough calories and protein. Examples of balanced snacks include rice cakes with peanut butter and fruit, houmous and vegetable crudites, a handful of nuts and dried fruit, or a smoothie made with plant milk and peanut butter/chia seeds/flax seeds.

By including a variety of protein-rich plant foods and ensuring your child gets enough calories, you can help them thrive on a vegan diet.

How to ensure a vegan child gets enough vitamins and minerals

A vegan diet can be healthy for children, but it requires careful planning and consideration to ensure they receive all the necessary nutrients for growth and development. Here are some guidelines on how to ensure a vegan child gets enough vitamins and minerals:

Calcium

Non-vegans typically get their calcium from dairy products, but vegans can obtain it from other sources. Good vegan sources of calcium include green leafy vegetables like broccoli, bok choy, and kale, as well as fortified plant-based milk alternatives such as soy milk and almond milk. Calcium-fortified orange juice and certain brands of bread are also good options.

Iron

Iron is essential for maintaining healthy blood and strong bodies. Fortified cereals and some other plant products contain iron, but it is advisable to give your child a multivitamin with iron to ensure they get enough. Plant-based sources of iron include pulses, lentils, dark green leafy vegetables, wholemeal bread, dried fruits, and fortified breakfast cereals. Combining iron-rich foods with vitamin C-rich foods, such as oranges or peppers, can increase iron absorption.

Vitamin B12

Vitamin B12 is crucial for brain and nervous system development and is typically found in animal products. Fortified foods such as breakfast cereals, soy beverages, and nutritional yeast are good sources of vitamin B12 for vegans. However, it is recommended to include a combination of these sources in your child's diet or supplement with vitamin B12 to ensure adequate intake.

Vitamin D

Vitamin D is essential for calcium absorption and bone health. While sunlight is the main source of vitamin D, most people do not get enough from the sun alone. Fortified foods such as plant-based milk, spreads, and cereals can provide vitamin D. Additionally, consider giving your child a vitamin D supplement, especially during the autumn and winter months when sun exposure is limited.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain development and heart health. While they are primarily found in oily fish, vegans can obtain them from plant sources such as chia seeds, flaxseeds, hemp, and walnuts. However, keep in mind that plant sources may not provide the same benefits as oily fish, so supplementation may be necessary.

Protein

Protein is crucial for muscle building and various body processes. While it is more readily available from animal products, vegans can obtain protein from plant-based sources such as nuts, legumes, soy products, and whole grains. Soya products, beans, lentils, and grain-like foods such as quinoa provide a good mix of amino acids.

Calories

Vegan diets tend to be less calorie-dense, so children may need to consume larger quantities to meet their energy needs. Healthy ways to add calories to a vegan diet include nuts and nut butters, soy products, granola, and other whole-grain products.

Snacking and Starchy Carbohydrates

To ensure your child gets enough calories, offer snacks between meals, such as rice cakes with peanut butter, hummus with vegetable crudités, or a handful of nuts and dried fruit. Base meals on starchy carbohydrates like pasta, rice, bread, or other grains to help meet energy needs.

Healthy Fats

Healthy fats are essential for brain and nervous system development. Include good sources of plant-based fats such as vegetable oils, nut and seed butters, avocado, and ground flax and chia seeds.

Iodine, Selenium, and Zinc

Iodine is important for overall health, and while it can be found in some cereals and grains, supplementation may be necessary. Selenium and zinc are also important for various bodily functions and can be obtained from wholegrain products, Brazil nuts, legumes, and nuts.

In summary, a well-planned vegan diet can provide all the necessary vitamins and minerals for a child's growth and development. However, it is important to be mindful of potential deficiencies and supplement when necessary.

Frequently asked questions