Plant-based diets are becoming increasingly popular among children as well, due to their health benefits and environmental considerations. However, it is crucial for parents to pay proper attention to providing the necessary nutrients, as a balanced and varied diet is essential for the developing body.
Protein: how to ensure adequate amounts?
Proteins are essential for children’s growth and development. While obtaining protein from a meat-free diet can be challenging, numerous plant-based sources are available. Foods such as legumes (beans, lentils, chickpeas), whole grains (quinoa, brown rice, oats), and nuts and seeds (almonds, flaxseeds, chia seeds) are excellent sources of protein.
It is important to provide a variety of plant-based protein sources to ensure that children receive all the essential amino acids their bodies need. For example, a bean burrito or a lentil quinoa salad combines both food groups, providing complete protein.
Calcium: strengthening bones from plant-based sources
Calcium plays a crucial role in the development of bones and teeth. While dairy products are well-known calcium sources, a plant-based diet can also provide sufficient calcium. Dark green leafy vegetables (spinach, kale), tofu, calcium-fortified plant milks (almond milk, soy milk), and almonds and chia seeds are all rich in calcium.
It is important to combine plant-based calcium sources with vitamin d, as vitamin d helps with calcium absorption. Therefore, it is recommended that children spend at least 10-15 minutes outdoors each day for sunlight exposure, and during the winter months, consider vitamin d supplementation.
Iron: supporting blood formation with a plant-based diet
Iron is crucial for oxygen transport in the blood, making it essential for children. The absorption of non-heme iron (plant-based iron) is less efficient compared to heme iron (animal-based iron), so it is especially important to monitor iron intake.
Beans, lentils, spinach, quinoa, pumpkin seeds, and fortified cereals are good sources of iron. To enhance the absorption of plant-based iron, pair it with vitamin c-rich foods, such as citrus fruits, strawberries, or bell peppers. For example, serving a lentil stew with an orange or berries can aid in more effective iron absorption.
Vitamin b12: the need for supplementation
Vitamin b12 is found almost exclusively in animal products, so it is particularly important for children on a plant-based diet to supplement it. This vitamin is essential for nerve function and blood formation. Fortified plant milks, cereals, or vitamin supplements are available for b12 supplementation.
Omega-3 fatty acids: supporting brain development
Omega-3 fatty acids contribute to brain and eye health, and these essential fatty acids may be lacking in a purely plant-based diet. Plant-based sources of omega-3s include flaxseeds, chia seeds, walnuts, and hemp seeds. However, plant-based omega-3, alpha-linolenic acid (ala), is less efficiently converted to dha and epa in the body, so it may be beneficial to provide omega-3-rich fortified foods or algae-based supplements for children.
Diet variety: making plant-based foods appealing
Children can often be picky eaters, so it is important that a plant-based diet is both tasty and varied. Colorful vegetables, fruits, and different seasonings and textures can make meals more appealing. Vegetable patties, hummus vegetable trays, fruit smoothies, or homemade vegan pizzas can all be popular among children.
Involving children in meal preparation can also increase the likelihood that they will eat the foods they helped prepare. Family meals also encourage children, as they see their parents enjoying plant-based foods as well.
