Can Children Be Vegan?

Nataly Shemesh / Registered Dietitian

Vegan children? Absolutely!

Well-planned vegan diets are nutritionally adequate and can provide health benefits at all stages of life. So the whole family can thrive on a varied vegan diet, including babies and children.

Healthy Plant-Based Kids

This is our introduction to raising plant-based kids. Is it safe to bring a child up as vegan, and how do we make sure they don’t have any deficiencies and are getting everything they need to thrive?

According to the American Dietetic Association, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegan diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

An “appropriately planned” vegan diet represents all the crucial food groups: vegetables, fruit, legumes, grains, nuts, and seeds.

Read more about representing each of the core nutrients for growing children in our complete guide to plant based diet for kids.

First add, then remove

Since not all children typically consume the entire variety the vegan diet has to offer, it’s important to make a smart transition. Before taking animal products off the menu, gradually add a variety of colorful, healthy plant-based foods. This is particularly important for your little ones. While it may become frustrating from time to time, it’s important to be patient and keep trying with new foods even when they’ve left something on their plate in the past.

When children get used to a nutritious plant-based diet from an early age, they’re usually more open to new flavors and textures, and there’s a good chance they’ll grow up to enjoy healthy foods.

Legumes legumes legumes!

Legumes are a key ingredient for children as well as adults. They are an important source of protein, iron, and zinc, all vital for growth.

If your children aren’t used to eating legumes, it’s important to allow them to get used to them before eliminating meat and other animal products from their daily menu, so as not to let an unbalanced diet affect their growth process.

It’s a good idea to start with legumes that are easier to digest, such as lentils, tofu, peas, and mung beans, and then move on to more complex legumes. To make things even easier on small digestive systems, we recommend sprouting, or at least soaking legumes before cooking.

What about vegan calcium?

It’s important to have healthy sources of calcium in a child’s daily menu. Tofu, soy milk, whole tahini, seitan, white beans, broccoli, green beans, and oranges are particularly good sources of calcium for the whole family. 

If your children are drinking plant-based milks and you have the option, go for soy. It’s more nutritious than other types of plant-based milk, which usually contain only a small amount of protein (check the box at the supermarket and see for yourself).

A healthy serving of healthy fats

Include a good daily dose of healthy fats – olive oil, avocados, tahini and other nut and seed butters. This is particularly important for young children between 6 months and 2 years old, and for those picky eaters.

For small children who are not big eaters, it’s a good idea to let them fill up on foods that are rich in protein, minerals, and calories. Save fresh vegetables for snacks or for after large meals.

Do vegans need to supplement?

All vegans should take a B12 supplement, kids included. It’s recommended to give children a supplement every 2-3 days, from 6 months old. In addition, a vitamin D supplement is recommended for all babies (regardless of their diet) from birth for at least a year, and it may also be recommended to supplement iron, vitamin A, and vitamin C. It’s best to consult a dietitian or pediatrician for advice specific to your child and where you live.

What about those picky eaters?

Luckily, there are lots of ways to sneak legumes, nuts, seeds, and tofu into their diet. Get your munchkins munching on lentil burgers with tahini dip or breaded tofu; use chickpea or lentil flour in baked goods, or add white beans to mashed potatoes.

If you can, it’s always a good idea to consult with a dietitian about changing your family’s diet.

Need more ideas? Just ask us in the vegan Challenge group and we’ll be delighted to discuss your new diet and your plant-based kiddos!