Plant-Based Diets for Children

A plant-based diet can be a wholesome option for children when thoughtfully planned. As with any diet, the foundation should be built on fresh, whole foods. While vegan processed options like meat substitutes or plant-based cheeses are increasingly available, these are often less nutrient-dense. Instead, creating meals around fruits, vegetables, whole grains, legumes, organic soy, nuts, and seeds ensures a variety of nutrients to support your child’s growth and wellbeing.

Key Nutrients to Focus On

When following a plant-based diet, some nutrients need extra consideration. Below, we break down these key nutrients and how to incorporate them into your child’s meals.

1. Protein

Protein is vital for growth, repair, and development. While many plant-based foods contain protein, they may lack one or more essential amino acids. Offering a variety of plant-based proteins throughout the day helps to fill these gaps.

Protein-rich plant foods:

• Whole grains (quinoa, brown rice, oats)
• Nuts (almonds, cashews)
• Seeds (sunflower seeds, pepitas)
• Legumes (lentils, chickpeas, beans)
• Organic soy products (tofu, tempeh, edamame)

2. Iron

Iron supports energy levels, cognitive development, and oxygen transport in the blood. The iron found in plant foods (non-haem iron) is less easily absorbed compared to the iron in animal products. For this reason, children following a plant-based diet may require higher iron intakes and often require supplementation of iron if they are unable to meet their iron needs with diet alone.

Iron-rich plant foods:

• Legumes (lentils, kidney beans, chickpeas)
• Soy products (tofu, tempeh)
• Green leafy vegetables (spinach, kale)
• Nuts and seeds (cashews, sunflower seeds)
• Whole grains (quinoa, wholemeal bread)

Tips for boosting iron absorption:

• Pair iron-rich foods with vitamin C sources such as capsicum, citrus fruits, strawberries, or tomatoes.
• Avoid calcium-rich foods (like fortified plant-based milks) during iron-rich meals, as calcium can inhibit absorption.

Check out our iron blog post for more information about this important nutrient.

3. Zinc

Zinc is essential for immune function, growth, and wound healing. Similar to iron, the zinc in plant-based foods is less bioavailable, so it’s important to offer zinc-rich foods regularly.

Zinc-rich plant foods:

• Legumes (black beans, chickpeas, lentils)
• Nuts and seeds (pumpkin seeds, sesame seeds)
• Whole grains (oats, brown rice, quinoa)

4. Vitamin B12

Vitamin B12 is crucial for nerve function, red blood cell production, and DNA synthesis. Since it’s only found in adequate amounts in animal products, fortified foods or supplements are essential for plant-based diets. Seek specialised advice regarding appropriate dosing for supplements.

Fortified B12 sources:

• Nutritional yeast flakes (check the label for B12 content)
• Fortified plant-based milks
• Fortified cereals

5. Omega-3 Fatty Acids

Omega-3 fatty acids, especially DHA and EPA, are vital for brain development, vision, and reducing inflammation. While plant-based sources provide ALA (alpha-linolenic acid), the body’s conversion of ALA to DHA and EPA is less than 10%. For this reason, an algae-based DHA supplement is recommended. Seek specialised advice regarding appropriate dosing for supplements.

Omega-3-rich plant foods (ALA):

• Chia seeds
• Flaxseeds and flaxseed oil
• Hemp seeds and hemp oil
• Walnuts
• Pepitas

6. Calcium

Calcium supports strong bones and teeth, as well as proper muscle function. While calcium is present in plant foods, the quantities are often smaller than in dairy products. Including fortified plant-based milks alongside calcium-rich whole foods helps meet your child’s needs.

Calcium-rich plant foods:

• Kale and other leafy greens
• Chia seeds
• Almonds
• Firm tofu (made with calcium sulfate)
• Tahini
• Chickpeas
• Quinoa

Practical Tips for a Balanced Plant-Based Diet

A balanced, varied diet ensures your child receives the nutrients they need for optimal growth and development. Here’s how to make it work:

1. Build a balanced plate:
   • Half the plate: Colourful vegetables (leafy greens, carrots, capsicum, broccoli).
   • Quarter of the plate: Whole grains or starchy vegetables (quinoa, sweet potato, brown rice).
   • Quarter of the plate: Protein (lentils, tofu, chickpeas, tempeh).
   • Add healthy fats: A drizzle of olive oil, avocado, nuts, or seeds.
2. Batch cook: Prepare meals like soups, stews, or curries in bulk and freeze portions for busy days.
3. Prep snacks: Have nutrient-dense, one-handed snacks on hand, such as energy balls or roasted chickpeas.
4. Get creative: Incorporate recipes from Milk to Meals and Toddler to Table to keep mealtimes fun and varied for the whole family.

Should You Use Supplements?

Despite your best efforts, certain nutrients – like Vitamin B12, DHA, iron, zinc, and Vitamin D—are difficult to obtain in sufficient quantities from a plant-based diet. In these cases, supplements are required.

For tailored advice on supplementation and meeting your child’s specific needs, consult one of our experienced practitioners through our online clinic.

A Thoughtfully Planned Plant-Based Diet

A plant-based diet can provide everything your child needs for optimal growth, development, and long-term health – as long as it’s thoughtfully planned. By focusing on fresh, whole foods, offering a variety of key nutrients, and using practical resources like our Plant-Based Guide for Kids eBook, you can raise a thriving plant-based eater.