A vegan diet, one that abstains from the intake of animal-based meats and other animal byproducts, can be healthy. According to the American Dietetic Association, eating a healthy vegan diet can be safe for both children and women who are pregnant. The key is to be knowledgeable about your child's nutritional needs and how those needs can be met with a vegan diet.
Basics
Children are growing and developing at a fast pace, so it is important to ensure that children receive an adequate amount of calories to fuel their development. Children eating a vegan diet may need to consume small meals more often to help glean enough daily calories. Try giving children snacks every two to three hours, but do not force them to eat when they are not hungry.
Protein and Calcium
Be sure to include specific nutrients in a child's vegan diet. Children should get an assortment of plant-based proteins, which provide essential amino acids. A variety of plant-based proteins has to be consumed to glean all the necessary amino acids. Provide a variety of beans, tofu, nuts, seeds, grains and soy products to meet protein requirements.
Calcium is important for the healthy development of children's bones and teeth. Children who eat a vegan diet have to get their calcium from sources other than dairy products. According to the American Dietetic Association, green leafy vegetables, such as spinach and collard greens, and foods that have been fortified with calcium can provide vegans with a healthy amount of calcium.
Benefits
Children, similar to adults, are at risk for high blood pressure, high cholesterol, diabetes and obesity, but eating a vegan diet can help reduce these risks. Vegan diets are often lower in overall calories, contain less saturated fat, include more blood sugar-stabilizing whole grains and fiber, and do not include cholesterol. These diets can have lasting health benefits as the child develops into adulthood.
Cautions
Children who consume a vegan diet are at an increased risk for becoming deficient in vitamin B12 and iron. Both of these nutrients are found in higher amounts in animal-based products. Lacking in vitamin B12 can cause significant problems with memory and energy levels. Therefore, children eating a vegan diet should take a nutritional supplement that contains vitamin B12 and/or eat foods that have B12 added to them, such as cereal and soy milk.
Iron is necessary for healthy growth and development. Lack of iron can cause anemia and fatigue. Vegetable sources of iron are not absorbed as efficiently as meat-based sources. Therefore, children who stick to a vegan need to make sure and eat extra amounts of iron in foods such as lentils and tofu. Also, consuming vitamin C will help increase the amount of iron the body absorbs.
Suggestions
Provide your children with healthy fats such as avocados, peanut butter and nuts; this will help ensure that they get all the fat and calories they need to develop properly, notes the Vegetarian Resource Group. Stick to whole grains instead of refined grains to provide your child with the maximum amount of nutrients. Provide plenty of fruits and vegetables. Stick to water and soy milk, instead of fruit juices.
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