Plant-Based Diets for Kids: Pros, Cons, and Tips

Pros of Plant-Based Diets for Kids

Let's explore all the benefits a vegetarian, plant-based diet can offer kids.

Filled with Nutrients

When you say plant-based foods, you think of fruits, vegetables, whole grains, seeds and nuts. All these are a powerhouse of minerals, vitamins and fibre. Fruits and vegetables are full of vitamins - Vitamin C, Vitamin A, folate and potassium. Whole grains have plenty of fibre, B vitamins and minerals like magnesium and iron. Healthy fats, protein, and micronutrients like zinc are abundant in nuts and seeds. 

Cardio Vascular Health

Plant-based diets reduce the risk of heart ailments by promoting lower cholesterol levels and healthier blood pressure. Plant-based diets are usually associated with lesser saturated fat and cholesterol levels - significant contributors to heart disease. With the presence of fibre in abundance, harmful cholesterol levels (LDL) are also reduced. 

Lowered Risk of Obesity

Concerns about obesity are rising amongst parents of growing children. With a plant-based diet, you can ensure that your children consume whole and unprocessed foods which are lower in unhealthy fats and calories. Plant-based diets also naturally tend to be lower in calorie density. This means that they provide fewer calories for the same volume of food compared to other animal-based diets. Preventing excess calorie intake also helps maintain a healthy weight for your children.

Ethical Considerations

Children following a plant-based diet tend to be more compassionate towards animals and the environment. They are more aware of the impact of their food choices on the planet and can develop a sense of responsibility towards preserving it. 

Cons of Following a Plant-Based Diet

The following are some considerations for kids' plant-based nutrition.

Nutrient Concerns

Plant-based diets may be deficient in certain essential nutrients. Omega-3 fatty acids, vitamin B12, iron, and calcium are some of them. It's important that parents carefully plan their children's diet. Why? So that they can address these nutritional gaps through alternative sources or supplements. Being rich in omega-3 fatty acids, Chia seeds, flax seeds, and walnuts are essential for brain development. Leafy grains, legumes, tofu and fortified plant milk, contain iron and calcium, which are necessary for growing children. 

Protein Sources

There is a common misconception that finding adequate protein sources for children on a plant-based diet is challenging. Although protein may not be as concentrated in plant-based diets as animal-based diets, they can be equally effective when consumed in sufficient quantities and combinations of plant-based proteins. Beans, lentils, tofu nuts and seeds are some of the many plant-based protein options available.

Limited Variety for Children in Social Settings

Restricting food choices is possible at home, where parents can control what children eat. But when children grow up and begin attending social events, they may face the risks of social exclusion by restricting what they can eat during these occasions.

Picky Eaters

Some children can resist trying new foods, making ensuring a balanced plant-based diet challenging. Patience and creativity in meal preparation can help introduce new flavours and textures to your child's palate. Engaging your child in meal planning and preparation could be a potential solution.

Tips for Creating a Balanced Plant-based Diet

Now that we have understood the pros and cons of plant-based diets for kids, we share with you some tips and tricks for plant-based meal planning.

Include More Options

A wide variety of foods can ensure a well-rounded and balanced nutrient intake. A well-planned rotation schedule of different fruits, vegetables, whole grains and legumes adds more choice and expands the consideration set. 

You can make meals more appealing, tasty and exciting by introducing different colours, textures and flavours. There is so much in your kitty now that you can surprise your kids (pleasantly) more often than you think.

Fortified Foods

Plan to include fortified plant-based milk, cereals, and nutritional yeast in your child's diet. This way, you can compensate for the lack of essential nutrients like vitamin B12, calcium, and iron. Plant-based milk, for example, almond, soy, and oat milk, are usually enriched with calcium and vitamin D, essential for bone health. Cereals can provide additional B vitamins and iron. Nutritional yeast, often used to create a cheesy flavour in plant-based dishes, is a good source of B vitamins, including B12.

Nutritional Supplements

Consider supplements like B12, vitamin D, and omega-3s if necessary. Consult a doctor, nutritionist or dietitian to determine if your child needs these supplements and in what dosage.

Protein-Rich Foods

Protein is vital to a child's diet; you can choose from plenty of plant-based sources. Incorporate protein-rich plant-based foods like beans, lentils, quinoa, tofu, and seitan into your child's meals. These options can ensure that your child gets enough protein for growth and development.

Wrapping Up

Health benefits from plant-based diets can be manifold when planned thoughtfully. There is a wide variety of choices available for picky eaters, too. Educating your children about the benefits of plant-based foods teaches them about sustainable living for a lifetime and generations to come.