If your family consumes a plant-based diet, then you certainly aren’t alone. One study of adolescents across several countries found that about 1.6% follow a vegan diet. In the UK, a 2021 survey found that around 8% of kids reported being vegan, and 21% said they preferred not to eat meat. The good news is that the plant-based lifestyle can support good health for both adults and kids. One 2023 review found that this lifestyle can support normal growth and development in children, provided it is well-planned. Parents can take many easy yet vital steps to keep meals fun, delicious, and healthy. So, what exactly does that mean on a day-to-day basis?
Variety is Key
To ensure your children get the nutrition they need, start by making sure their plates include a wide variety of foods. Their daily intake should consist of fruits and vegetables of different colors, legumes, whole grains, nuts and nut-derived products, and fortified foods such as plant milks and cereals. It is also essential to ensure that kids get enough protein from sources such as tofu, tempeh, quinoa, nut butters, soy milk, peas, beans, and lentils. Vitamin B12 can be sourced from fortified plant milks, cereals, and supplements. Calcium can also be obtained from fortified plant milks, almonds, tahini, broccoli, bok choy, and kale. Additional nutrients to prioritize include Vitamin D (from safe sun exposure and fortified foods), iron (from foods like beans and dark leafy greens, paired with Vitamin C-rich foods), and iodine (from iodized salt or seaweed). Children can obtain their healthy Omega-3 fats, meanwhile, from flaxseed meal, chia seeds, and walnuts. Supplements for many nutrients can also be accessed, so speak to your child’s physician if you are concerned that they are missing out on key nutrients.
Proportions that Make a Difference
If your family is new to plant-based eating, you may wonder what proportions of nutrients you need to feed your children. A general rule of thumb is to organize their plate as follows: half filled with fruits and vegetables, one-quarter with whole grains, and one-quarter with plant-based proteins such as legumes, tofu, or nuts. Add a side of healthy fats, such as nut butter, seeds, or walnuts.
Taking Allergies and Other Needs into Account
Before starting a plant-based diet, it is essential to consult your child’s pediatrician. Although plant-based diets are safe for children, professional advice will help ensure your child’s needs are covered and their dietary needs are taken into account, whether your child has allergies or they consume a gluten-free diet. Vegans with allergies can eat healthily by following three simple tips, some of which have already been shared. The first is to organize plates in the proportions mentioned above. The second is to pay attention to the nutrients recommended above, including iron, Vitamin B12, calcium, and Omega-3 fats. The third is to read labels carefully. Allergenic ingredients are usually bold, but this isn’t always the case. Check “may contain” warnings on labels and save photos of safe food labels on your phone. That way, you can get your weekly shopping done faster when you’re busy.
Making Plant-Based Eating More Appealing to Children
Children who are knowledgeable about nutrition can help you prepare appealing meals that the whole family will enjoy. Once you teach them the basics of nutrition and proportion, encourage them to choose and plan their own meals, giving them plenty of healthy and colorful ingredients to work with. Just a few easy recipes you can prepare together include rainbow fruit skewers, pesto pasta, and delicious chia puddings for breakfast. Kids can turn mealtime into activity time by making energy balls, rolling vegan sushi, or decorating muffins with seasonal fruit. Little children, meanwhile, can be enticed with colorful Bento-style lunchboxes that contain many of their favorite healthy foods.
Research has shown that children who follow a plant-based diet can maintain good health, as long as specific guidelines are followed. Top advice to follow includes discussing food plans with a pediatrician, providing children with a variety of healthy foods, and sticking to recommended proportions. To make plant-based diets more fun, meanwhile, parents can invite their kids to take part in everything from meal planning to preparation, allowing them to choose the foods that boost the happiness and comfort factor.
