Top 6 tips for parents considering a plant-based diet

Top 6 tips for parents considering a plant-based diet

Thinking about plant-based eating for your little one this Veganuary? 🌱

Our Children's Dietitian, Lucy has answered a few of the top questions about feeding children a plant-based diet:
“What are the risks?”
“Can they get enough nutrients?”
"Do they need supplements?"

The good news? With a balanced, varied, and well-planned diet (plus a little extra thought for food choices and supplements), children can thrive on a vegetarian or vegan diet.

Here are Lucy's top 6 'PLANTS' tips for parents considering a vegan (or more plant-based) diet for their little ones.

PLANNING 

Research to find what key foods and food groups need to be included to provide crucial nutrients.

Try to include an iron rich food, energy rich food and fruit or veg in each meal.

Don’t forget children have unique needs for rapid growth and development so their needs will differ slightly from yours.

Include a range of different foods across the food groups so they get a variety of nutrients. 

Think about leafy greens like spinach and kale which are rich in vitamins A and K, while colourful fruits such as berries and oranges offer a boost of vitamin C and antioxidants. Whole grains like quinoa and brown rice supply fibre and B vitamins, and lean proteins like chicken, fish, tofu, or vegetables help repair and build tissues. Don’t forget to include healthy fats from sources like avocados, nuts, seeds, and olive oil to support brain function.

Options like soya-based products or mycoprotein can be helpful meat alternatives, but can also be higher in salt and lower in certain nutrients. Plan the use of these carefully alongside other plant-based protein and nutrient sources. 

Choose fortified (not organic) options ideally containing calcium and iodine. Ideally higher calorie and higher protein options should be considered for children.

Iron - fortified cereals and oats, beans, pulses, lentils, tofu, dark leafy green veg, dried fruits

Iodine - non-dairy fortified milk alternatives

Omega 3 fatty acids - walnuts and seeds such as chia, hemp, flax and soya

Calcium - fortified milk alternatives, calcium set tofu, tahini, fortified bread, oats and cereals

Vitamin B12 - Fortified breakfast cereals, nutritional yeast, yeast extract

Vitamin B2 - Tofu, mushrooms, spinach, fortified cereals

Selenium - Brazil nuts, whole grains, beans, pulses


Vegan or plant-based diets can run the risk of being lower in energy, which is important in children.

Top up energy content of meals and snacks with energy-dense options like. nuts and seeds, big energy dairy milk alternatives, oils and plant-based spreds, avocado, hummus and high energy dips.

With vegan children, or children on a mainly plant-based diet, you’ll need to consider giving supplements with Selenium, Vitamin D, Iodine, Omega 3 (algae-based) and B12.

Are you just starting out on a plant-based diet for your family or thinking about giving it a try? Let us in the comments and share any tips or advice, or follow us on Instagram! 

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