Plant Based Diets for Kids- Are they a Good Idea?

There are individual variations in the actual meal plan – you might not avoid all meat, eggs and dairy but instead focus on getting the majority of your nutrients from vegetables, fruit, legumes, nuts and seeds, and grains. Some families do however have more restrictive diets, and that can still be a healthy option for children – there are just a few nutrients that need some special attention.

A qualified dietitian and/or registered nutritionist is a great person to talk to about making sure your little (and big!) ones are meeting all their requirements for growth and development.

Caren is an experienced paediatric dietitian (and mum) at Alchemy in Motion in Noosa and has highlighted some key nutrients to consider, as well as some tips for including them in a plant-based diet.

Good quality protein:

Needed for processes such as cell growth, immune function and the formation of hormones, this macronutrient is key for growing children and teenagers. Soy foods such as tofu, soy milk/yogurt and edamame as well as nuts and nut butters are good sources of protein. Including a wide variety of legumes, peas and beans as well as wholegrains such as brown rice and quinoa is a good way to meet the needs for most amino acids. Egg and dairy-based foods are great choices if you do have these in the meal plan. Otherwise, a dietitian or nutritionist can help you plan a diet that includes complimentary and sufficient protein for the whole family.

Immune-boosting Zinc:

Zinc helps maintain a child’s healthy immune system and aids in fast recovery from bumps, bruises and grazes from playtime adventures. Foods high in zinc are fortified cereals, hummus, potatoes, nuts, seeds and beans (just remember to soak/cook/sprout these so that the zinc becomes more available for absorption by young bodies!).

Bone-building Calcium:

Along with a bit of sunshine for Vitamin D, adequate Calcium is important for growing skeletal muscles amongst other functions. A dietitian can help plan for adequate calcium by recommending child-appropriate portions of foods such as fortified milks, yogurts, some green vegetables such as broccoli, bok choy and kale, baked beans, almonds and dried fruits such as apricots and figs. Vitamin D is also an interesting one – breastfed babies and children with limited sun exposure and animal foods in their diet may be more at risk of deficiency. A dietitian can advise on supplements for mum or bub, and some food sources that are fortified with Vitamin D, to promote bone and nerve health.

Brain-boosting Iron:

Essential for growth and brain development, iron-rich foods such as chickpeas, lentils, kidney beans, and iron fortified breads and cereals should be included in your child’s diet. Plant-based sources of iron such as green vegetables and whole grains are good options, provided they are paired with foods high in Vitamin C. These foods contain “non-haem iron” which require the addition of Vitamin C so that the iron is more efficiently absorbed by the body. A dietitian can help you with food pairings that can maximise nutrient absorption and suggest some iron-rich recipes too!

Bonus B12:

Vitamin B12 is super important for growing children, and plays a role in blood cell formation and nervous system function. It is found in higher amounts in animal foods, so those choosing plant-based diets need to eat foods such as fortified cereals and breads, nutritional yeast (salt reduced vegemite!), and some plant-based milks. A dietitian can also check whether supplements are necessary and provide guidance on which is right for your child.

If you have any questions about your child’s diet or would like some tailored advice on how to incorporate more plant based foods into your diet, please reach out to our friendly admin team so that they can organise an appointment for you at a time that suits.