What Parents Need to Know about Plant Based Diets for Kids

Are you raising a vegetarian? If so, you’ll be happy to know that the American Academy of Pediatrics and The Academy of Nutrition and Dietetics both confirm that plant-based diets can satisfy a child’s nutritional needs, and even provide some important health benefits.

However, you may have to do some planning to make it work.

On the upside, cutting back on meat may lower the risk of heart disease, diabetes, and high blood pressure. Plant-based eating has also become easier in recent years. You can find tofu and similar products in just about any supermarket.

Still, there are nutritional and social challenges for parents to keep in mind. Try these suggestions for making your child’s plant-based diet a success.

How Plant-Based Diets Affect Your Child’s Health:

There are many ways to cut back on animal products. If your child eats eggs, dairy items, and even some meat, you may not need to do anything special. On the other hand, more restrictive vegetarian and vegan diets may require adjustments to ensure healthy growth and development.

Keep these tips in mind:

1. Rely on breastfeeding. Pediatricians recommend breast milk only for the first 6 months of life for any infant, when possible. If you must use formula, commercial soy formulas are usually recommended.
2. Introduce solid foods. Most babies are ready to try solid foods starting at about 6 months. That may include dairy items, as well as mashed beans, tofu, and vegetables. Avoid giving plant milks to children during their first year.
3. Add iron. This mineral is the most common deficiency in plant-based diets, and it’s essential for brain development. Some plant foods contain iron, but it’s more difficult for the body to absorb compared to animal products.
4. Fortify and supplement. Cereals and other fortified foods and supplements can be an effective way to increase iron intake. You’ll also need to be sure your child is eating enough Vitamin B12 and D, calcium, zinc, and protein.
5. Monitor fiber. While most Americans need more fiber, some vegetarian kids have the opposite concern. To keep small stomachs from filling up too soon, you may need to peel fruits and vegetables and add in more oil and other low fiber foods.
6. Talk with your doctor. Discuss your child’s diet with your pediatrician. Working closely with doctors and dieticians will help you make healthy choices.

How Plant-Based Diets Affect Your Child’s Social Life:

Vegetarian and vegan diets are becoming more popular, and many children are making the decision for themselves. However, your child may still feel out of place sometimes.

Try these ideas for helping them to navigate any conflicts:

1. Make reasonable accommodations. What if the rest of your family eats meat? You might want to celebrate meatless Mondays or serve one family meal a day with plants only. Older children can help prepare their own food too.
2. Teach advocacy skills. Practice what to do at parties and shared meals with friends and family who eat meat. Depending on the situation, your child may feel comfortable asking for vegetarian options or providing their own remedy.
3. Model courtesy. If you’re respectful toward different viewpoints and habits, your child is more likely to follow your lead. Help them to live according to their values without becoming preachy.
4. Find similar friends. At the same time, your child might like to connect with others who share their views. Maybe they’ll want to start or join a club at school or participate in online forums.

A plant-based diet can be healthy for your kids and you – and beneficial to the environment too. It’s easy to enjoy delicious and nutritious foods as part of a meat-free life.