The Truth about Vegan Children: Is it Healthy?

Vegan child eating plant burger

There’s growing curiosity about the adoption of vegan diets for families, particularly when it involves our young ones. Can guiding vegan children towards a plant-based lifestyle from infancy be safe and nutritionally sound?

Research asserts that it can be healthy and sufficient for individuals at all stages of life, including infants and kids, with the right nutritional strategies in place. As we explore this topic, we acknowledge the importance of breastfeeding in line with a vegan lifestyle, and the vital role plant-based proteins play in the growth and development of our children.

Ensuring that vegan kids receive a diet that is balanced and nutrient-dense does come with its challenges. We’ll address the necessity of essential fatty acids for neural development, the indispensability of key vitamins and minerals such as B12, iodine, and calcium, and strategies to avoid nutrient deficiencies. Additionally, we’ll consider scenarios where a vegan diet may not be suitable and emphasize the critical importance of consulting healthcare professionals before making dietary changes for children.

Join us as we digĀ into the world of veganism for the younger cohort, aiming to make it a safe and beneficial journey for kids.

Nutritional Considerations for Vegan Kids

In the context of vegan diets for children, it is crucial to focus on certain nutritional components to ensure their overall health and development:

Essential Nutrients:

    • Vitamin B12: Since it is primarily found in animal products, vegan children may require supplementation or fortified foods.
    • Calcium and Vitamin D: Necessary for strong bones, sources include fortified plant-based milks and leafy greens for calcium, and sunlight exposure along with fortified products for Vitamin D.
    • Iron: Important for red blood cells, can be sourced from pulses, wholemeal bread, and fortified cereals.
    • Omega-3 Fatty Acids: Essential for brain health, available in flaxseeds, chia seeds, and walnuts, with microalgae supplements as a recommended addition.
    • Protein: Pulses, beans, lentils, and nuts are important for growth and should be included in meals.

Dietary Planning:

    • A well-planned vegan diet can support normal growth and development if it includes a variety of fruits, vegetables, whole grains, and adequate supplements.
    • Parents should ensure that the diet is not just about eliminating animal products but also about including a wide range of plant-based foods that are fortified and nutritionally rich.

Monitoring and Supplementation:

    • Regular medical and dietetic oversight is needed to monitor growth and nutrient intake, adjusting as necessary.
    • Supplementation for nutrients like Vitamin B12, Vitamin D, and long-chain omega-3 fats from microalgae may be necessary.

By maintaining a focus on these key areas, parents can create a vegan diet for their children that is both nutritious and conducive to healthy growth and development.

Benefits of a Vegan Diet for Children

Is a Vegan Diet Safe for Kids

The adoption of a vegan diet for children not only supports normal growth but also brings several health benefits. Studies have shown that vegan children typically have lower fat mass and blood cholesterol levels, as well as reduced fasting glucose levels, which are indicative of good health. These factors contribute to a healthier cardiovascular profile, characterized by lower levels of LDL cholesterol, commonly known as ‘bad’ cholesterol, and reduced body fat compared to their omnivorous counterparts.

Furthermore, vegan children often have higher intakes of beneficial nutrients such as fiber, vitamin C, folate, carotenoids, unsaturated fats, and magnesium. These nutrients play a critical role in maintaining a robust immune system, supporting growth, and preventing chronic diseases. The increased consumption of these nutrients, coupled with a diet low in saturated fat and cholesterol, may help in preventing, managing, and even reversing heart disease.

A well-planned vegan diet can be instrumental in combating the rising prevalence of type 2 diabetes in children. A plant-based diet significantly reduces the risk of developing this condition by promoting a healthier body weight and improving insulin sensitivity. Additionally, vegan diets have been associated with lower risks of ischemic heart disease in adults, indicating potential long-term cardiovascular benefits for children following this dietary pattern. It is crucial for parents to ensure that their children’s vegan diet is varied and balanced, including all necessary nutrients to support healthy growth and development.

Challenges and Risks of Vegan Diets for Youngsters

While vegan diets can offer health benefits, they also present certain challenges and risks, particularly for youngsters.

Here are some of the key concerns to consider:

  • Growth and Development: Evidence from a Polish study indicates that vegan children may have shorter heights and lower bone densities when compared to non-vegan children, though these measurements remained within normal ranges for their age. However, other studies have highlighted that vegan children can be more susceptible to lower bone mineral content and density, potentially increasing the risk of bone diseases like osteoporosis later in life.
  • Nutritional Deficiencies: Vegan children may experience deficiencies in vital nutrients such as vitamin B12, which is predominantly found in animal products. This can lead to serious health issues, including nervous, skeletal, and immune system impairments, hematological disorders, and mental health problems. Additionally, vegan children have shown a higher reduction in protein, vitamin B12, and vitamin D intake, which are crucial for their overall health.
  • Dietary Management and Allergen Exposure: Proper dietary planning is essential for vegan children, extending beyond supplementation to include guidelines on healthful eating habits. Parents and caregivers should also be mindful of recommendations regarding the timing of food allergen exposure, with the introduction of common food allergens before age 12 months being advised to reduce the risk of allergies later in life.Maintaining a vegan diet for children requires careful consideration and proactive management to ensure their well-being and development. Regular consultations with healthcare professionals are recommended to monitor growth and nutrient intake, and to provide guidance tailored to the child’s individual needs.

Creating a Balanced Vegan Diet for Kids

Child with Vegan meal

Creating a balanced vegan diet for children involves careful planning to ensure they receive all the necessary nutrients for healthy growth and development. During pregnancy and breastfeeding, it’s essential to focus on vitamins and minerals that support the child’s health.

Vegan sources of calcium and vitamin D include:

  • Green, leafy vegetables
  • Fortified unsweetened soya, pea, and oat drinks
  • Calcium-set tofu
  • Sesame seeds and tahini
  • Pulses
  • Bread
  • Dried fruit

The Vegan Society’s supplement, VEG 1, is specifically formulated to help meet the nutritional needs of vegan children, providing key nutrients that might otherwise be challenging to obtain from a plant-based diet alone.

When weaning children onto solid foods, a variety of plant-based items should be introduced, including:

  • A range of vegetables for vitamins and minerals
  • Cereal foods for energy and fibre
  • Pulses and tofu for protein
  • Ground nuts and seeds for healthy fats (if no allergy)
  • A selection of fruits for natural sweetness and vitamins

Considering that vegan diets can be less energy-dense, it is sometimes necessary for children to consume larger portions to meet their energy needs. To address this, incorporating healthy oils such as soya bean or cold-pressed rapeseed oil into meals can help increase the calorie content and provide essential fatty acids that are crucial for brain development.

Professional Guidance and Parental Involvement

Health professionals play a pivotal role in guiding families through the nutritional landscape of vegan diets for children.

They should:

  • Engage with families in an open, non-judgmental manner, respecting their dietary choices while providing access to reputable and scientifically-backed resources.
  • Support parents in planning vegan diets that are nutritionally adequate, ensuring that all essential nutrients are included to meet the developmental needs of children.Parents and caregivers considering a vegan diet for their children should:
  • Seek the expertise of registered dietitians or nutritionists who specialise in plant-based nutrition. These professionals can offer personalized guidance and create meal plans that ensure children receive a balanced intake of all necessary nutrients.
  • Always consult with a healthcare professional before transitioning their child to a vegan diet to receive tailored advice and to ensure that the child’s nutritional requirements are being met.

5 Vegan Recipes Your Children Will Love

Kid with Vegan food

Incorporating a variety of vegan recipes into children’s diets can be both a nutritious and enjoyable experience.

Here are five vegan recipes that are sure to be a hit with the younger crowd:

  • Vegan Thai Green Curry: Our vegan Thai green curry is crafted with tofu and a colorful medley of vegetables, simmered in a fragrant coconut milk-based sauce. It’s a gentle introduction to global cuisine that’s both nutritious and palate-pleasing.
  • Vegan Nuggets: Perfect for snacking or as a party treat, these vegan nuggets are made from a blend of cannellini beans, cauliflower, and carrot. They provide a plant-powered punch of protein and nutrients, all while being irresistibly tasty and perfect for dipping into your child’s favourite sauce.
  • Vegan Chocolate Chip Cookies: Satisfy your little one’s sweet tooth with these delectable vegan chocolate chip cookies. They mirror the classic taste and texture of traditional cookies, making them a delightful treat that’s sure to disappear quickly from the cookie jar.
  • Vegan Shepherd’s Pie: For those cooler evenings, a vegan shepherd’s pie offers warmth and comfort in every bite. This recipe features a savory mixture of porcini mushrooms, leeks, carrots, and butternut squash, all topped with a golden layer of crispy potatoes. It’s a low-calorie, low-fat dish that doesn’t compromise on flavour or satisfaction.
  • Falafel Burgers: These falafel burgers are not only healthy but also incredibly filling. They are an excellent choice for anyone seeking a satisfying meal that’s low in calories. Bursting with flavour and nutrition, these burgers are sure to be a family favourite, whether served alone or with a side of fresh salad.Each of these recipes has been selected for their appeal to children’s taste preferences while ensuring they are receiving a wide range of nutrients essential for their growth and development.


Navigating the intricacies of vegan diets for children has been our primary focus, highlighting the importance of balanced nutrient intake and careful planning for healthy growth and development. We have dissected the nuts and bolts of dietary essentials, the benefits of plant-based eating, and addressed potential challenges to ensure that the pathway to veganism for the young is paved with knowledge and forethought. The profound effects of a well-structured vegan diet on a child’s health stand testament to the diet’s viability when executed with diligence and informed strategies.

As we reflected on the necessary steps to foster a successful vegan journey for children, the role of professional guidance and parental vigilance remained a prominent theme. Embrace the opportunity to foster a healthier, more compassionate future for your children by considering the guidance and recipes shared; for specific dietary planning or advice, seeking professional help is always a prudent step. Discover more about creating a balanced diet for vegan kids and begin your family’s venture into a rewarding plant-based lifestyle.