Raising vegan kids is both a rewarding and challenging journey. On one hand, you know you’re giving them a compassionate start in life – one that sets them up to value the lives of all beings, big and small. On the other hand, you might face raised eyebrows or outright skepticism from others, and you’ll certainly need to put some thought into making sure they’re getting all the nutrients they need to grow and thrive.
Vegan Nutrition for Growing Kids
The good news is that a well-planned vegan diet can meet all of a child’s nutritional needs. The key is to make sure they’re getting enough of certain key nutrients, which can be more challenging to obtain from plant-based foods than from animal products. Here’s what you need to know:
- Protein: Kids need protein to grow and repair their bodies. Plant-based sources of protein include lentils, beans, tofu, tempeh, seitan, nuts, and seeds. Make sure your child is getting at least three servings of these foods per day.
- Iron: Iron is essential for the production of red blood cells. The iron found in plant-based foods is not as easily absorbed by the body as the iron found in meat. To help your child get the iron they need, serve iron-rich foods like leafy green vegetables, lentils, beans, fortified cereals, and quinoa with a source of vitamin C, which can help the body absorb the iron.
- Calcium: Calcium is important for strong bones and teeth. Dark leafy greens, fortified plant-based milks, tofu, and nuts are all good sources of calcium. Your child should be getting at least three servings of these foods per day.
- Vitamin B12: This nutrient is important for brain development and nerve function. It’s found primarily in animal products, but fortified plant-based milks and certain plant-based foods like nutritional yeast and fortified cereals can provide it, too. Kids should be getting about 6 micrograms of vitamin B12 per day. Consider giving them a vegan vitamin B12 supplement to ensure they’re getting enough.
- Omega-3 fatty acids: These healthy fats are important for brain development. Flaxseeds, chia seeds, hemp seeds, walnuts, and soybeans are all good sources of omega-3s. Aim for at least one serving of these foods per day.
In addition to making sure your child is getting plenty of these nutrient-dense foods, you may want to consider giving them a vegan multivitamin to fill any potential gaps in their nutrition. (Check with your pediatrician before giving your child any supplements.) And be sure to monitor your child’s growth and development closely – if you notice any red flags, talk to your pediatrician about whether additional testing or intervention may be necessary.
Mealtime Made Easy: Vegan Recipes Kids Love
One of the best ways to make sure your child is getting the nutrients they need is to serve them balanced meals that include protein, iron, calcium, vitamin B12, and omega-3s. Here are some plant-based foods that can help you do just that:
Breakfast Ideas
- Overnight oats: Mix rolled oats with plant-based milk, chia seeds, a scoop of protein powder, and whatever fruits, nuts, or nut butters you have on hand. Let the mixture sit in the refrigerator overnight, then serve in the morning.
- Tofu scramble: Cook cubed tofu with turmeric, onion, bell pepper, and your choice of plant-based milk for a protein-packed take on scrambled eggs. Serve with whole grain toast and a side of fruit.
- Fruit smoothies: Blend frozen fruit with plant-based milk, a scoop of protein powder, and a handful of spinach or kale for a nutrient-dense breakfast that kids will love.
Lunch and Dinner Favorites
- Pasta dishes: Cook whole grain pasta with veggies like broccoli, carrots, and bell peppers, then top with marinara sauce and a sprinkle of nutritional yeast for a kid-friendly take on spaghetti.
- Veggie-packed stir-fries: Cook sliced veggies (like bell peppers, carrots, broccoli, and onions) in a little bit of oil, then serve over rice. Top with a sauce made from soy sauce, maple syrup, and apple cider vinegar for extra flavor.
- Lentil-based curries: Cook lentils with curry powder, onion, garlic, ginger, and whatever veggies you have on hand. Serve over rice with a side of naan bread for dipping.
Snack Time Solutions
- Homemade energy bars: Mix rolled oats, nuts, seeds, dried fruit, and a little bit of honey or maple syrup. Bake in the oven until firm, then cut into bars and serve as a filling snack.
- Fruit and nut bites: Blend pitted dates, nuts, and a little bit of salt in a food processor until the mixture sticks together. Roll the mixture into balls and serve as a sweet, energizing snack.
- Veggie dippers with hummus: Slice veggies like carrots, bell peppers, and cucumbers, then serve with a side of hummus for a snack that’s high in fiber, protein, and flavor.
Packing Vegan Lunches for School
When it comes to packing a vegan lunch for school, the key is to include a variety of nutrient-dense foods that will keep your child full and focused all afternoon. Here are some ideas:
- Protein-rich main dishes: Include a serving of protein-rich foods like lentils, chickpeas, tofu, tempeh, or seitan in your child’s lunch. These can be served hot or cold, depending on your child’s preference and the capabilities of their lunchbox.
- Colorful fruits and veggies: Include a rainbow of fruits and veggies in your child’s lunch to ensure they’re getting plenty of vitamins, minerals, and fiber. Fresh, frozen, and dried fruits and veggies all work well.
- Whole grain sides: Include a serving or two of whole grains in your child’s lunch to help keep them full and energized all afternoon. Good options include brown rice, quinoa, whole grain bread or crackers, and whole wheat pasta.
To make sure their lunch stays fresh until it’s time to eat, pack their food in an insulated lunchbox with an ice pack. For hot lunches, use a thermos to keep their food warm. And don’t forget to include a reusable water bottle so they can stay hydrated throughout the day!
One of the best ways to make sure your child’s lunch is appealing is to get them involved in the process. Let them help you choose what they want to eat, and encourage them to get creative with the foods they pack. (Sandwich-making is always a kid favorite!)
If your child has allergies or you’re concerned about them coming into contact with certain foods at school, be sure to communicate this with their teachers and caregivers. You may also want to consider packing their lunch in reusable containers with their name on them, so there’s no confusion about whose food is whose.
Transitioning to a Vegan Lifestyle
When it comes to transitioning your kids to a vegan lifestyle, the key is to make it a positive and supportive experience for them. One way to do that is by involving them in the process.
- Explain why you’re making the change to veganism: Whether it’s for the environment, animal welfare, or health reasons, be clear about why you’re making the change and how it will benefit the whole family.
- Encourage their participation in meal planning: Let your kids help plan what they want to eat for dinner or choose a new recipe to try together. This will give them a sense of ownership and control over their food choices.
- Be patient and supportive: Transitioning to a new way of eating can be challenging for kids – especially if they’re used to eating animal products regularly. Be patient with them as they adjust, and make sure they know that it’s okay to make mistakes and try new things.
If your kids are old enough to attend school or spend time with friends outside the home, be prepared for the possibility that they’ll encounter people who don’t support their vegan lifestyle. Encourage them to stand up for their beliefs in a respectful and compassionate way, and offer them guidance on how to handle awkward or difficult situations.
Some kids may resist the change to a vegan diet, especially if they’re used to eating foods that are high in saturated fat, sugar, and salt. If this is the case, try to offer them plenty of nutrient-dense plant-based foods that they enjoy, and be patient as they adjust to these new flavors. (If you’re concerned about their growth and development, talk to your pediatrician about whether additional testing or intervention may be necessary.)
One way to make the transition to a vegan diet easier for your kids is to introduce them to vegan versions of their favorite foods. For example, if they love cheese, you might try making them a grilled cheese sandwich with vegan cheese. If they enjoy ice cream, you might introduce them to a brand of vegan ice cream. This can help them feel like they’re still getting to enjoy the foods they love, while also setting them up for success with a more compassionate and healthful way of eating.
Some kids may be excited about the ethical and environmental aspects of veganism, while others may not care about these issues at all. Regardless of why your kids are choosing to go vegan, make sure they know that you support and value their choices – and that you’re there to help them navigate any challenges that come up along the way.