A well-planned plant-based diet for growing children can provide all the essential nutrients needed for healthy growth and development. While some nutrients may require a little extra attention to ensure sufficient intake, a balanced, plant-based diet can support children’s growth just as well as a diet that includes animal products.
Here’s a detailed breakdown of key nutrients that growing children need, and how to make sure they get these from a plant-based diet:
1. Protein
- Why it’s important: Protein is essential for growth, tissue repair, and immune function. It is made up of amino acids, some of which the body cannot produce on its own, so they must come from the diet.
- Plant-based sources of protein:
- Legumes: Lentils, chickpeas, beans (black beans, kidney beans, pinto beans), and peas.
- Nuts and seeds: Almonds, sunflower seeds, chia seeds, and hemp seeds.
- Tofu and tempeh: Excellent sources of plant-based protein made from soybeans.
- Whole grains: Quinoa, farro, bulgur, and brown rice.
- Plant-based protein powders: If needed, plant-based protein powders (like pea or hemp protein) can supplement a child’s protein intake.
2. Iron
- Why it’s important: Iron is crucial for the production of hemoglobin, which carries oxygen throughout the body. Growing children, particularly toddlers and teenagers, are at a higher risk of iron deficiency.
- Plant-based sources of iron:
- Legumes: Lentils, beans, chickpeas, and soybeans.
- Leafy greens: Spinach, kale, and swiss chard.
- Fortified cereals: Some plant-based cereals are fortified with iron.
- Nuts and seeds: Pumpkin seeds, sesame seeds, and almonds.
- Whole grains: Oats, quinoa, and fortified bread.
- Important tip: Plant-based sources of iron are non-heme iron, which is less easily absorbed by the body than the heme iron found in animal products. To improve absorption, pair iron-rich foods with vitamin C-rich foods (such as citrus fruits, tomatoes, or bell peppers).
3. Calcium
- Why it’s important: Calcium is vital for developing strong bones and teeth, and for muscle function. It’s especially crucial during childhood as bones are rapidly growing.
- Plant-based sources of calcium:
- Fortified plant-based milks: Almond milk, soy milk, and oat milk often come fortified with calcium and vitamin D.
- Leafy greens: Collard greens, bok choy, turnip greens, and kale.
- Tofu: Tofu made with calcium sulfate is an excellent calcium source.
- Fortified cereals and juices: Many plant-based cereals and juices are fortified with calcium.
- Nuts and seeds: Almonds, chia seeds, and tahini (sesame seed paste).
- Important tip: While calcium-rich foods are essential, it’s also important to ensure that your child is getting enough vitamin D, which helps with calcium absorption. Sunlight, fortified foods, or a vitamin D supplement can help with this.
4. Vitamin B12
- Why it’s important: Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It is not naturally found in plant foods, so it requires careful attention in a plant-based diet.
- Plant-based sources of B12:
- Fortified foods: Look for fortified plant-based milks, breakfast cereals, nutritional yeast, and some plant-based meat alternatives that contain B12.
- Supplements: A B12 supplement (in liquid or tablet form) is often recommended for children following a plant-based diet to ensure they get adequate amounts.
- Important tip: Regular monitoring of B12 levels can help ensure that deficiency doesn’t occur, especially in growing children.
5. Vitamin D
- Why it’s important: Vitamin D supports bone health by enhancing calcium absorption and is crucial for immune function. Like B12, it’s not readily available in most plant foods.
- Plant-based sources of Vitamin D:
- Fortified plant-based milks: Most plant-based milks are fortified with vitamin D.
- Fortified cereals and juices: Look for those that are fortified with vitamin D.
- Sunlight: Exposure to sunlight allows the body to produce vitamin D naturally. However, children living in regions with limited sunlight may need fortified foods or supplements.
6. Omega-3 Fatty Acids
- Why it’s important: Omega-3 fatty acids are crucial for brain development and cognitive function. They also support heart health and reduce inflammation.
- Plant-based sources of omega-3s:
- Flaxseeds: Ground flaxseeds are one of the best plant sources of omega-3 fatty acids (ALA).
- Chia seeds: Another excellent source of omega-3 fatty acids.
- Walnuts: High in ALA omega-3 fatty acids.
- Hemp seeds: Contain a good balance of omega-3 and omega-6 fatty acids.
- Algal oil: A plant-based source of DHA and EPA, the forms of omega-3 found in fish. Algal oil supplements are available and can be a great option for children who need a direct source of DHA and EPA.
7. Zinc
- Why it’s important: Zinc is essential for growth, immune function, and cell repair. It is found in plant-based foods, though it is less bioavailable than the zinc found in animal products.
- Plant-based sources of zinc:
- Legumes: Chickpeas, lentils, and beans are good sources of zinc.
- Nuts and seeds: Pumpkin seeds, sunflower seeds, and cashews.
- Whole grains: Oats, quinoa, and brown rice.
- Tofu and tempeh: Both provide a plant-based source of zinc.
- Important tip: To improve zinc absorption, avoid high amounts of foods that contain phytates (like whole grains) when consuming zinc-rich meals, or pair zinc sources with foods that are rich in protein.
8. Iodine
- Why it’s important: Iodine is important for thyroid function and metabolism. While iodine can be found in sea vegetables, many plant-based diets may need an iodine source, especially for children.
- Plant-based sources of iodine:
- Sea vegetables: Seaweed like nori, kelp, and dulse are good sources of iodine.
- Iodized salt: Using iodized salt in food can help prevent iodine deficiency, but be mindful of sodium intake.
Sample Meal Plan for Growing Children on a Plant-Based Diet
Here’s a sample day of meals to ensure balanced nutrition:
Breakfast:
- Oatmeal made with fortified almond milk, topped with chia seeds, berries, and a sprinkle of ground flaxseed for omega-3s.
Lunch:
- Lentil and quinoa salad with mixed greens, cucumbers, carrots, and a tahini dressing (rich in calcium).
- An orange for a vitamin C boost (to help with iron absorption).
Snack:
- Apple slices with almond butter (a source of protein and healthy fats).
Dinner:
- Stir-fried tofu with broccoli, bell peppers, and a variety of vegetables over brown rice (rich in protein, iron, calcium, and fiber).
- A side of fortified plant-based yogurt for calcium and vitamin D.
Snack:
- A handful of walnuts or a small serving of hummus with carrots and celery sticks.
Conclusion
A well-balanced plant-based diet for growing children can provide all the essential nutrients they need, as long as it’s carefully planned. By focusing on whole foods like legumes, grains, fruits, vegetables, and fortified alternatives, you can ensure your child is getting enough protein, iron, calcium, and other key nutrients. Additionally, supplementing with B12 and vitamin D as needed can fill in any nutritional gaps. With the right planning and awareness, a plant-based diet can support healthy growth and development in children.