Are plant-based diets healthy for children?

Last year I highlighted inspiring stories from two friends, Shane Martin from Charlotte, North Carolina, and Alyssa Sikora from Jackson, Mississippi. Shane adopted a whole-food, plant-based diet in 2013 and Alyssa made the change in 2011.

Both Shane and Alyssa have children of different ages following a plant-based vegan nutrition plan. Shane’s story is different from Alyssa’s in that he already had children when he made the switch. In my interview, he talks about how his children, then ranging from 9 months to 11 years old, made the transition such that today, this entire family of seven is following a plant-based dietary pattern. Alyssa was already following a vegan diet when she had her daughter, who has been vegan since birth.

So are plant-based dietary patterns healthy for children?

In short, yes—when suitably planned. The meal plans for children need to provide both variety and enough calories, and then whole-food, plant-based diets are appropriate for all life stages.

Below is a sample one-day meal plan for a child, using recipes from the Veggie Mama cookbook:

Breakfast: Monkey Cereal and “Mylk,” Orange Sunrise Smoothie, and water 

Lunch: Pumpkin Seed Cheese Wraps, water and plant-based milk

Dinner: Stuffed Baked Butternut Squash, Nut-Free Brownie, water and plant-based milk

This nutrient-dense meal plan would set any child up for success to enjoy all the fun and absorb all the information the day has to offer. After all, healthy students are better learners.

Allow me to geek out on the nutritional benefits of this sample meal plan. The spouted groats, quinoa, and seeds in the cereal are packed with protein, iron, zinc, B vitamins (excluding B-12), and the “chain-breaking antioxidant” vitamin E. The chia seeds and walnuts provide beneficial omega 3s. The vitamin C in the Sunrise Smoothie increases the bioavailability and absorption of the iron in the cereal and also aids in building collagen.

The wraps for lunch include a base “cheese” made from pumpkin seeds that have been soaked and blended smooth. Pumpkin seeds are loaded with iron, zinc, magnesium, potassium, and of course protein. The carrots in the filling provide vitamin A (beta carotene) and potassium. The zucchini and apple in the filling also provide potassium, B vitamins (excluding B-12), and vitamin C, among many others. The avocado and tahini sauce provide healthy fats. Wrapping it all in collard greens or any leafy green will boost the vitamin K and calcium in this nutrient-dense lunch. A plant-based milk fortified with vitamin B-12, calcium, and vitamin D can provide these essential micronutrients for the day.

The butternut squash at dinner is loaded with vitamin A, a micronutrient important for immune health as well as eye, hair, nail, and skin health. The filling tomatoes and red bell pepper also provide vitamin C, and the spinach gives it a vitamin K and potassium lift. Finishing off this dinner are brownies made from protein-rich oat flour, the antioxidant superfood cacao, and sweet potassium-rich dates.

If you are looking to move towards a plant-based diet for your own health, but are concerned about whether a plant-based diet is also healthy for your children, please know that the whole family can successfully make the change by eating a variety of whole plant foods, and enough calories to meet energy needs.

Need help assessing the nutrient density of your children’s meals? Contact me today.