With some planning, creativity and a good dose of commitment, parents can follow a vegan diet with children of all ages.
With the proper knowledge about the key nutrients for kids who follow a vegan diet . . . and how to meet them through plant based foods, parents can feel reassured they’re supporting the growth and development of their kids, and feel proud of following a vegan lifestyle,” said Moreno-Bryce.
“B12 is a nutrient that naturally lacks in plant foods, and a supplement, in addition to fortified foods that include Vitamin B12, is the most reliable source,” said Moreno-Bryce.A kid with a nut allergy will have to work hard to find other sources of protein and fat. A child with a sensitive stomach might experience digestive discomfort on a high-fiber vegan diet. A teen athlete may need to consume a great quantity of protein and calories.
“Plant-based diets are rich in antioxidants, vitamins, minerals and fiber that are beneficial for health and are often low in the standard American diet,” said Cazorla-Lancaster. “However, if a child is not getting enough calories, they will struggle to gain weight and grow appropriately.”Kids can get almost all of the nutrients they need from a variety of plants.
There are many new plant-based products on the market touting health benefits, but it’s important to read the nutrition labels carefully. A popular egg-substitute that she recommends for her egg allergy clients, for example, has protein, but lacks the other nutrients eggs offer. A plant milk might not have vitamin D added, or may have too much added sugar.
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