Vegan parents sometimes struggle to raise their children to follow a vegan lifestyle. Kids have specific nutritional needs that require careful meal planning. Raising a healthy child on a vegan diet is possible if you learn the basics of pediatric nutrition. Talk to your doctor to learn more about whether your child's diet is safe and appropriate.
Guidelines
Vegans avoid all foods and products from animals. They do not eat eggs, butter, cheese, milk, meat and sometimes honey. Many vegans incorporate meat substitutes, such as tofu, tempeh or other soy products, into meals to get protein. Vegan children follow the same dietary guidelines as their parents.
Basic Nutrition
Carefully plan each meal to contain a balance of complex carbohydrates, non-animal protein and healthy fats. Use a calorie calculator to determine your child's daily caloric needs. Include a grain, protein and fruit or vegetable in each meal. Whole-grain foods, such as quinoa, brown rice, buckwheat or whole-wheat pasta, sustain your child's energy throughout the day. Kids should eat at least three fruits and vegetables every day. Small portions of tofu, tempeh, nuts, seeds or legumes provide protein. Allow your child to snack on dried fruit, trail mix, applesauce, popcorn or vegan desserts.
Meal Planning
For breakfast, serve your kids whole-wheat bread with peanut butter or hot oatmeal with raisins and cinnamon. Pack a healthy lunch for school-aged children that includes slices of cold vegetarian pizza or a sandwich with vegetables and a deli meat substitute. Include at least one piece of fruit, some sliced vegetables and mixed nuts. Give your kids calcium-fortified soy milk or orange juice with their lunches. Make spinach lasagna, pasta with fresh tomato and basil sauce, mashed potatoes, vegetable soup or a whole-grain pilaf for dinner. Fruit smoothies or dairy-free sorbet make tasty, healthy desserts.
Supplemental Nutrients
Avoiding animal products may leave your child deficient in vitamin B-12, calcium, zinc and iron. Your child should drink at least 3 cups of fortified soy milk products each day to get important vitamins and minerals. Pair iron-rich foods, such as dark green vegetables, black-eyed peas or chickpeas, with a citrus fruit or juice containing vitamin C to promote iron absorption. Consider giving your child vegan supplements each day to correct any dietary deficiencies.
Considerations
Following a vegan diet may be difficult for your child. Vegan children may be teased at school or feel left out of certain celebrations that include non-vegan food. Find vegan substitutes for candy, cakes or other sweets that your child can enjoy during holidays or birthday celebrations. Teach your kid about basic vegan nutrition so she understands why she cannot eat certain foods that her peers may enjoy.
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