Is a Vegetarian Diet Healthy for Babies and Children

The health benefits of going vegan – BBC Futurity
Why vegan junk food might be even worse for your health – BBC Future
How a vegan diet could affect your intelligence – BBC Future
The hidden biases that drive anti-vegan hatred – BBC Future
The mystery of why there are more women vegans – BBC Futurity
Why the vegan diet is not always light-green – BBC Future
Which milk alternative should nosotros be drinking? – BBC Future

Breastfeeding

Breastfeeding is encouraged for at least the first six months, as the milk is a rich source of nutrients. Many parents continue breastfeeding until the age of one or beyond. However, breast milk shouldn't be the sole source of nutrition, and weaning should brainstorm from six months. If parents decide to stop breastfeeding at six months, a formula fortified with iron, calcium, vitamins B12 and D is recommended. Speak to your GP, dietician or health visitor for an appropriate recommendation.

Soya and oat 'milks' are not appropriate for babies less than i year old, as they don't have the right ratio of sugar, poly peptide and fat. They besides lack the vital nutrients for growth and development. Rice milk should also be avoided for all children nether 5 years, it is low in protein and fat and these products comprise levels of arsenic.

Vegan weaning

During weaning, an atomic number 26-fortified baby cereal is a bully choice for a kickoff nutrient. The cereal can exist mixed with expressed breast milk or plant-based formula for a thin consistency. A diversity of foods are to be encouraged when weaning, including vegetables, cereal foods, pulses (peas, beans and lentils), tofu, ground nuts, seeds and fruits. Equally long every bit your babe doesn't have an allergy, nuts can be given from six months erstwhile, but brand certain they are finely ground. Children under five years quondam should not have whole basics considering of the hazard of choking. Naturally sweet fruits (such equally apples or bananas) or vegetables (such every bit carrots, sugariness potatoes or butternut squash) can be used to sweeten foods in identify of sugar. Never add artificial sweeteners, sugar or salt to foods for infants.

It's worth bearing in mind that as your infant's intake of breast milk or formula decreases, y'all may need to consider supplementation – speak to your GP or health visitor about the Department of Health's recommendations for children under five years former.

Eating for energy

Vegan diets tend to be less energy dumbo, so children need to swallow larger quantities to go enough energy. Nosotros know that children typically have small appetites, so achieving their daily calorie needs tin be a challenge. Adding salubrious oils to food, such as soya bean or common cold-pressed rapeseed are key, every bit they add more than calories to meals and encourage the production of of import fatty acids, which are needed for brain development.

Focus on the following nutrients from the age of ane:

Poly peptide

Protein is a cardinal nutrient for growth and development and is essential in every child's diet. At that place are plenty of protein-rich foods suitable for a vegan diet, and these include a diversity of pulses, beans and lentils which will ensure a good mix of amino acids. Grain-like food such equally quinoa every bit well equally basics and nut butters are practiced sources of protein, provided your child has no allergies. Egg replacers are available in health foods shops and some supermarkets, and can be used in cooking and baking. Aim to include iii portions of vegetable poly peptide per twenty-four hour period to ensure adequate nutrition.

Calcium and milk alternatives

Calcium is key for maintaining healthy basic, and approximately 45% of our bone mass is accrued before the age of eight years. A further 45% is laid in the next eight years, with the remaining 10% in the following ten years. It'southward therefore essential that calcium requirements are met for children eating a vegan diet.

A constitute-based milk (well-nigh 300ml per day) that's been fortified with calcium and vitamin D is a good choice, and you may wish to include soya yogurts and calcium-rich cereals in your child's nutrition too. Oat and coconut 'milks' are another option – they're both available in a fortified form with calcium (but not all are fortified with vitamin D - so check labels). Fortified rice milk can exist used every bit a master drink for children simply but from the historic period of five.

Plant-based spreads can exist used. Almonds, calcium-set tofu, beans and green leafy vegetables are also good sources of calcium, and should be regularly included in your child's diet. It's important that parents check the calcium recommendations for their child every bit they vary with age.

Calcium requirements vary for children co-ordinate to age:

Infants:

• Under 1 year former – 525mg calcium per day

Children

• One to iii years old – 350mg calcium per day
• Four to six years old – 450mg calcium per 24-hour interval
• Seven to ten years old – 550mg calcium per mean solar day

Adolescents:

• eleven to eighteen year former females – 800mg calcium per day
• 11 to 18 year old males – 1000mg calcium per twenty-four hour period

Iron

Iron is essential for the germination of reddish blood cells. Proficient sources of iron, such every bit pulses (including beans), lentils and peas, dark green leafy vegetables (like broccoli, okra, watercress or bound greens), wholemeal staff of life and flour, nuts, wholegrains and fortified cereals should regularly be included in their diet. Dried fruits such every bit apricots, prunes and figs are too good choices. Past combining an atomic number 26-rich food with a vitamin C rich one you lot will increase your child's uptake of iron; attempt orange segments on a fortified breakfast cereal or peppers with lentils in a vegetable casserole.

Vitamin D

Required for absorption of calcium to maintain strong bones and teeth, vitamin D is plant in a very limited variety of foods, with the all-time source being sunlight absorbed by the peel. Dietary sources for vegans are limited, so fortified plant-based milk, spreads and cereals are the best options. The Department of Wellness recommends that all children between 1-4 years take a daily vitamin D supplement containing 10µg. In fact, all children aged 6 months to five years are recommended to take vitamin supplements containing A, C and D everyday. Not all vitamin D supplements are suitable for vegans, then bank check the label before you buy.

Omega-3 fatty acids

These essential fats are vital for brain development and help continue the brain good for you and functioning optimally. They're also important for vision and heart health. Establish sources include chia seeds, flaxseeds, hemp and walnuts. However, because plant foods are not the richest source of these essential fats, some vegans, including meaning and breast-feeding mums, choose to supplement with omega-3 fat acids derived from microalgae.

Vitamin B12

Essential for the formation of red blood cells, vitamin B12 is central for encephalon and nervous system formation. It's widely recognised that vitamin B12 is simply found naturally in animal sources, but fortified breakfast cereals and some low-common salt yeast extracts contain B12, as do fortified plant milks and soya products. It's important that a combination is included in your kid's nutrition. If not, a B12 supplement may be required. A reliable source of iodine is also important, and a supplement is typically recommended.

Fibre

Loftier-fibre foods tend to be very filling and tin can often cause children to go full before they've got all of the calories and nutrition they need. Opt for nutrient-dense foods that also incorporate fibre, such as avocados, nuts and dried fruits. Retrieve: it'south good practice to encourage children to brush their teeth subsequently eating dried fruits to minimise the chance of tooth decay.

In summary, vegan diets can be safe for children as long as parents and guardians are well informed nearly the key nutrients required for growth and development. Furthermore, parents of vegan children must exist actress cautious to ensure they're eating a balanced diet and seek professional guidance, where necessary.

Yous might also be interested in:

• Our favourite vegan recipes
• How to brand vegan cheese
• Spotlight on... vegan diets
• A balanced nutrition for vegans

Are yous bringing your child or children up as vegan? Let us know how yous're getting on in the comments beneath...

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Emer Delaney BSc (Hons), RDhas an honours degree in Human Nutrition and Dietetics from the Academy of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. This article was concluding reviewed on 22nd January 2020 by nutritional therapist Kerry Torrens. A registered Nutritional Therapist, Kerry is a member of the Royal Society of Medicine, Complementary and Natural Healthcare Council, and the British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general data only, and should not be treated every bit a substitute for the medical advice of your own md or any other health intendance professional. If you have any concerns nigh your general wellness, you lot should contact your local health care provider. Run across our website terms and atmospheric condition for more information.

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Source: https://www.bbcgoodfood.com/howto/guide/vegan-diet-healthy-kids

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