Vegan child dietitian​

A vegan diet can be healthy for children but may pose a risk of deficiencies such as vitamin B12, iron, zinc, and calcium. Your pediatric dietitian can advise you about fortified foods and vitamins and supplements beneficial for your children.

Children nutritionists recommend starting by making your child’s favorite meals vegan and offering new vegan kids’ recipe options to transition them slowly! Encourage your child to eat more fruits and vegetables, and stay patient throughout this process.

A recent review of vegan diets in children brings data from 437 publications confirming that vegan children have normal growth rates and a number of benefits from a plant-based diet.

This is a controversial topic as some people believe that raising a child vegan is “forcing their beliefs”. However, children nutritionists believe that as long as you are providing a well-balanced, adequate, and nutritious vegan diet, there should be no concerns as long as the child is happy!

Vegan diets can benefit kids by decreasing the risk of developing obesity, high cholesterol, hypertension, heart disease, and type 2 diabetes.

Nutrient status in vegan children can be tricky as they are at risk of becoming deficient in B12, calcium, and vitamin D, which require supplementation. A pediatric dietitian can effectively collaborate with parents to plan a well-balanced diet for their child.

Sources of protein for vegan children include legumes, grains, tofu, tempeh, soy milk, and many others. Check out my ultimate vegetarian grocery list for a more comprehensive list.

Whole-food plant-based choices are high in fiber, vitamins, magnesium, antioxidants, and phytonutrients while naturally low in added salt, hormones, fats, and pollutants. Of course, it is important to supplement with nutrients that tend to lack in a vegan diet.

A child nutritionist believes that being vegan does not affect puberty as long as you are eating a balanced, nutritious vegan diet just as someone who eats meat should. 

Yes, according to The Academy of Nutrition and Dietetics, “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."

Vegan children are at risk of vitamin B12 deficiency as B12 is not found in any plant food other than fortified food. Identifying vegan foods higher in vitamin B12 and supplementation is important when practicing veganism.

According to a pediatric dietitian, some examples of good foods to start with include sweet potato, soy milk, banana, and porridge. Pureed fruits add vitamins, and mashes lentils, chickpeas and tofu provide iron. Additionally, you can slowly begin incorporating finger foods such as soft, cooked vegetables, and strips of bread when they start teething.

Infants and young children require more protein, calcium, and vitamin D and B12 than adults because of their rapid growth rate. Vegan diets do not use any animal products and parents who raise their children vegan need to provide their baby foods like cooked beans, lentils, tofu, avocados, soy yogurt, and nuts. Seeing a pediatric dietitian is highly recommended if you are unsure what vegan foods to provide your child.

There are several vegan baby formulas for vegan infants. Of course, it is highly recommended to discuss a vegan child’s diet with a registered children's nutritionist to ensure the infant is not at risk of any nutritional deficiencies.

While meat is rich in nutrients, your toddler can get the same nutrition with vegan substitutions. In fact, in a well-balanced vegan diet, there is the same amino acid content as in a meat diet.

Yes and no. Vegan children are at risk of stunted growth and having a lower bone mineral content if they do not receive adequate vitamin B12, calcium, and vitamin D. However, this can be prevented if they follow a well-balanced vegan diet.

There is no evidence that a vegan child will develop an eating disorder. A parent can decide what a child eats at home, however, a child nutritionist recommends not being strict when children are out with their friends as this can cause social isolation and could lead to eating disorders when they become older.

Yes, a children nutritionist recommends one serving of soy food per day is right for kids which is equivalent to 1 cup of soy milk, ½ cup of cooked soybeans, or ½ cup of tofu.

If your child is at a stage where they can make a decision, it is important to allow them the freedom to choose what they eat. Therefore, respect and support them with this decision as controlling their diet will only create more resistance. Consulting a children’s dietitian can give you guidance on how you can navigate your child’s diet at home.