3 minMore and more families are choosing a plant-based diet or want to eat more plant-based foods. This often means more fruit, vegetables, whole grains, legumes and nuts on the table, and less or no meat and dairy products. Plant-based eating is not only better for the environment, but can also contribute positively to your health. But how do you ensure that your children get all the nutrients they need to grow up healthy? In this blog, we discuss useful tips and points to consider!
In this article, you will read:
- Whether a plant-based diet is healthier
- Benefits of choosing a plant-based diet for children
- Which nutrients are important
- How your child can get these nutrients
- Practical tips for a plant-based diet for children
Why choose a plant-based diet?
There are several reasons to choose a plant-based, or vegan, diet. A common motivation is to prevent animal suffering. In addition, the positive impact on nature and the environment can play an important role. The production of meat and dairy requires large amounts of water and contributes to environmental problems such as deforestation, soil contamination and CO2 emissions. By eating more plant-based foods, you reduce your ecological footprint and contribute to a more sustainable world.
Is a plant-based diet healthier?
Whether a plant-based diet is healthier depends on its composition. A healthy diet is all about balance and getting all the essential nutrients. Because a vegan diet excludes certain animal products – which naturally contain important nutrients – it is important to replace them with plant-based alternatives in a thoughtful way.
Benefits of a vegan diet for children
A plant-based diet can be healthier when it contains all the essential nutrients in the right balance. For children, a plant-based diet can offer many benefits, such as:
- A plant-based diet is often rich in nutrients. Vegetables, fruit, legumes, nuts and seeds contain many vitamins and minerals that are necessary for the growth and development of children.
- Plant-based foods often contain antioxidants. Antioxidants are good for your body because they help neutralise harmful substances called free radicals. These free radicals can damage your cells and lower your resistance. Antioxidants protect your cells from this damage and thus support your immune system, making your body better able to defend itself against disease and stress.
Antioxidants are abundant in fruit, vegetables, nuts and seeds. These foods contain vitamins and minerals such as vitamin C, vitamin E and selenium, which are known for their antioxidant properties. - Plant-based diets are often rich in fibre. Fibre supports healthy digestion, gut health and prevents constipation in children.
- Plant-based diets generally contain less saturated fat than diets based on animal products. This is good for heart health, even in later life.
- Good for the environment. Children learn about sustainability at an early age and can become aware of the environmental benefits of plant-based eating. When children are accustomed to eating plant-based foods from an early age, they are more likely to continue doing so later in life.
- A plant-based diet can help children discover a wider range of foods. Because animal products are replaced by plant-based alternatives, children are encouraged to eat more types of vegetables, legumes, grains, nuts and seeds. This not only increases the variety in their diet, but also their taste development and interest in different foods.
- Children learn to be more conscious of food and its origin. By getting used to a varied plant-based diet at an early age, they can lay a healthy foundation for their future eating habits.
What is important to keep in mind?
A plant-based diet can be healthy and nutritious for children, but it is important to pay extra attention to certain nutrients that are abundant in animal products. Here are a few points to keep in mind:
Sufficient protein sources
Proteins are essential for the growth and development of children. When we talk about proteins, we actually mean amino acids, the fundamental building blocks of proteins. Our cells need these amino acids to form proteins that are essential for building muscles, bones, hair and nails. A protein deficiency can lead to muscle breakdown, reduced muscle strength and a weakened immune system.
Getting enough protein can sometimes be difficult if your child does not eat meat or fish. Plant-based proteins do not always contain all the essential amino acids in the right proportions, whereas animal proteins offer a complete amino acid profile. As a result, the protein requirement may be higher on a plant-based diet.
Iron-rich foods
Iron contributes to normal cognitive development, so it should certainly not be overlooked in your child's diet! Iron-rich foods are mainly animal-based, such as meat and fish. Plant-based sources of iron include fortified cereals, beans and dark green leafy vegetables. However, plant-based iron (non-haem iron) is less easily absorbed than animal-based iron, making it extra important to monitor your child's iron intake.
Vitamin B12
Vitamin B12 is essential for the development of the nervous system and the production of red blood cells. Since vitamin B12 is found exclusively in animal products, a supplement is essential for children on a plant-based diet.
Absorbing vitamin B12 from food is more effective than from a supplement, because the natural form of B12 in food is better processed by the body. When using a supplement, absorption is often less efficient, because the body is less able to absorb it without the help of other substances that are naturally present in food.
In addition, it is important to consider taking extra folate (vitamin B9 or B11) when taking vitamin B12. Folate helps convert vitamin B12 into an active form, which is necessary for it to function properly in the body. A folate deficiency can reduce the effectiveness of B12 and can even lead to anaemia or other health problems. It is therefore wise to ensure that children get enough folate, especially if they are taking a B12 supplement. Folate is found in green (leafy) vegetables, legumes, fruit and wholemeal products.
Does your child consume animal products such as cheese and dairy? Then a vitamin B12 supplement is less likely to be necessary.
Calcium
Calcium is a mineral that is essential for building and maintaining strong bones and teeth. A plant-based diet may lack natural sources of calcium, such as dairy products. It is therefore important to find alternative plant-based sources of calcium. Green leafy vegetables (such as kale, broccoli and spinach), nuts, seeds (such as sesame seeds and almonds), and fortified plant-based milks (such as soy or almond milk) can be good sources of calcium. In addition, certain beans and tofu can also contribute to your calcium requirements.
Vitamin D
Vitamin D is essential for a healthy immune system, strong bones and proper muscle function. For people on a plant-based diet, it is important to pay extra attention to vitamin D, as plant-based food sources often do not contain sufficient vitamin D. Without sufficient vitamin D, the body has difficulty absorbing calcium, which can lead to weaker bones and an increased risk of infections.
It is therefore recommended to choose plant-based alternatives such as fortified plant-based milk or to consider taking a supplement.
Omega-3
Omega-3 fatty acids are important for heart, brain and eye health. In a plant-based diet, it can be challenging to get enough omega-3, as omega-3 is found naturally mainly in fish. Plant-based sources such as flaxseed, chia seeds and walnuts do contain omega-3, but in the form of ALA, which the body is less efficient at converting into the active forms EPA and DHA.
Make sure your child gets enough omega-3, with a supplement if necessary. There are also alternatives you can give your child without putting fish on the menu.
Tips for a plant-based diet for children
In practice, however, many people find it challenging to consume all nutrients in the right proportions. Here are some practical tips to ensure that your child gets all the nutrients they need:
- Ensure protein combinations: It is important to combine proteins from various sources to get all the essential amino acids. Ensure that your children get enough protein from different (plant-based) sources such as beans, lentils, tofu, quinoa and nuts. Smart protein combinations also help, such as combining grains (rice, pasta, etc.) with a meat substitute, (soya) yoghurt with nuts or wholemeal bread with hummus. This helps to achieve a complete amino acid profile.
- Vary their diet: Ensure that your children's meals contain a balanced mix of foods, such as whole grains, legumes, vegetables, fruit, nuts and seeds. This will ensure that your child has a complete diet and prevent deficiencies!
- Choose a good B12 supplement: Because B12 does not occur naturally in plant-based foods, it is important to include B12 supplements or fortified products in your child's diet.
When choosing a good vitamin B12 supplement, there are a number of important factors to keep in mind. Because the absorption of B12 from supplements is generally much lower than from food sources, it is necessary to choose a higher dosage. The European Food Safety Authority (EFSA) has not set a safe upper limit for B12, as there are no known harmful effects of excessive intake. In addition, choose a form that is easily absorbed. The most effective forms of vitamin B12 are methylcobalamin and adenosylcobalamin, as these are better absorbed by the body than the synthetic form, cyanocobalamin. - Improve iron absorption: Plant-based iron is less easily absorbed than iron from animal sources. Vitamin C can help improve absorption. Combine iron-rich foods such as lentils, chickpeas, quinoa and spinach with vitamin C-rich foods such as citrus fruits, peppers and tomatoes.
- Ensure sufficient healthy fatty acids: Ensure healthy fats in your child's diet, such as avocado, nuts, seeds and olive oil. These fats are essential for the absorption of fat-soluble vitamins (A, D, E and K) and contribute to overall health. It is also important to provide sufficient omega-3 fatty acids, for example through flaxseed, chia seeds, walnuts and algae oil.
- Calcium-rich plant-based foods: Choose plant-based milk (such as almond, soya or oat milk) that is enriched with calcium, and give foods such as broccoli, kale, tahini, almonds and tofu to ensure adequate calcium intake.
Conclusion
By ensuring a varied and well-thought-out diet, children on a plant-based diet can get all the nutrients they need for healthy growth and development. Supplements such as B12, vitamin D3 and omega 3 may be necessary.
Would you like more advice on this? Feel free to send our experts a message, we are happy to help!
