January is often a time when people think about ditching meat in favour of more plant-based meals, and with Veganuary becoming ever more popular, many families may be tempted to try going vegan this month.

What is a vegan diet?

A vegan diet consists exclusively of plant-based ingredients and products. It excludes all animal products such as meats and fish and any ingredients derived from an animal origin such as dairy foods, eggs, honey and gelatine.

Why go vegan?

For some, the appeal of a vegan diet might be for health or environmental reasons and could be a short-term trend or a long-term switch. For others, following a vegan diet might be due to religious or cultural reasons.

Many studies have highlighted the health benefits of vegan diets. Much of the research focuses on adults, but it is well-documented that eating less meat decreases the risk of heart disease, stroke, obesity, high cholesterol and certain cancers.

The environmental benefits of a plant-based diet are also clear and eating more plants and less meat is one of the most impactful ways to help protect our planet. From reducing greenhouse emissions and conserving water resources to reducing deforestation, swapping meat for plants is a sure-fire way to promote a more sustainable food system.

Is a vegan diet suitable for young children?

Achieving a nutritionally balanced diet from plant-based foods alone can be challenging but is certainly possible with proper planning.

To ensure a vegan diet supports healthy growth and development in young children, it is crucial to include a wide variety of plant-based ingredients. This diversity helps provide a broad spectrum of nutrients and reduces the risk of deficiencies.

Some of the key nutrients to consider when planning a vegan diet for young children are included below.

Energy

Energy, i.e. calories, are essential to support physical growth and development. Young children grow rapidly and need more energy per kilogram of body weight than at any other point in their lives.

A vegan diet can be naturally lower in energy than an animal diet so it’s important to include good sources of energy and fats for young children following a vegan diet.

Vegan sources of energy

All foods provide energy/calories, but the following foods are examples of more energy dense vegan foods…

·         Nut butters such as peanut butter, almond or hazelnuts butters

·         Oils e.g. olive, sunflower, vegetable oil or nut oils

·         Seeds

·         Avocado

Protein

Protein supports growth, maintenance and repair of all tissues and organs in the body. For children who are growing rapidly protein is important for new muscles and cells.

Protein can be found in lots of vegan foods but it’s important that children are offered good sources of plant-based protein from a variety of sources to support their needs.

Vegan sources of protein

Beans, pulses, lentils, chickpeas, nuts and seeds, tofu, soya beans, peas

Vitamin B12

Vitamin B12 is needed for healthy blood as well as the nervous system and immune function.

It is found mostly in animal products, and it can be difficult to get enough through a vegan diet. For this reason, offering a vitamin B12 supplement is often recommended for vegan children.

Vegan sources of vitamin B12

Fortified products such as fortified plant-based milks and cheeses

Nutritional yeast

(Supplementation may be necessary)

Iodine

Iodine is part of the hormone thyroxine which helps to convert food into energy and support general cognitive health.

Iodine is commonly found in dairy products and some fish so, for vegan diets, it’s important to consider other sources and perhaps discuss a supplement with an appropriate health care professional.

Vegan sources of iodine

Fortified foods

Seaweed

Wholegrains

(Supplementation may be necessary)

Iron

Iron helps to carry oxygen around the body and supports metabolism and a healthy immune system.

It is from plant-based foods is less well absorbed compared to iron from animal sources which is why it’s important to give this important mineral extra thought for vegan children. Pairing iron-rich plant-based foods with a source of vitamin C (found in most fruits and vegetables) helps to boost the absorption of iron.

Vegan sources of iron

Fortified foods such as breakfast cereals and breads, beans, lentils, chickpeas, nuts & seeds, oats and dried fruits such as apricots and raisins.

Calcium

Supports healthy bones and teeth as well as cell structure and nerve function. Calcium is widely found in dairy foods such as cow’s milk, cheese and yoghurts. For vegan diets, it’s important to get calcium from other foods and to ensure that vegan milks, cheeses and yoghurts are fortified with calcium.

Vegan sources of calcium

Fortified plant-based milks and cheeses

Tahini

Dried figs

Fortified breakfast cereals and breads

Calcium set tofu

Green leafy veg

Zinc

Many different enzymes need zinc to support immune function and to build polyunsaturated fatty acids, which are crucial for brain formation and function. Zinc is widely found in meats and animal products but can also be found in lots of plant-based foods too so, as long as plenty of variety is included, zinc supplementation isn’t always necessary for a vegan diet.

Vegan sources of zinc

Beans, pulses, lentils, wholegrains nuts and seeds

Omega 3 Fatty Acids

Omega 3 fatty acids are important for brain and nerve function and healthy eye development in young children. Omega 3 fatty acids are found in oily fish such as salmon, trout, mackerel, herring, sardines and pilchards. There are some plant-based sources of these fatty acids but they are less well converted in the body.

Vegan sources of omega 3 fatty acids

Chia seeds, linseeds, hemp seeds, walnuts, soybeans and soybean

(Supplementation from a vegan source such as microalgae can be useful for vegan children)

What to do if you're considering a vegan diet for your child?

It is advisable to seek advice from a Registered Nutritionist or Dietitian if you are considering a vegan diet for your child. Seeking advice from qualified professionals can help you plan a well-balanced vegan diet and include the correct dietary supplements which are often necessary for vegans to avoid the risk of nutritional deficiency.

Whether you’re committed to going fully vegan or simply curious about incorporating more plant-based meals into your family’s diet, the key is thoughtful planning and lots of variety. While a well-structured vegan diet can provide children with the nutrients they need to grow and thrive, it’s important not to be fooled into thinking that all vegan foods are inherently healthy. Some processed vegan products can be high in salt or sugar, making them unsuitable for young children.

Remember, small changes can make a big difference – so whether it’s a meat-free Monday or a complete lifestyle shift, every step toward incorporating more plant-based meals can be a positive one for your family’s health and the planet.