Is a vegan or vegetarian diet safe for babies and children?

Whether you’re raising your baby as a vegan or your child has decided to go vegetarian, here’s everything you need to know about bringing up children on a plant-based diet.

Whether it's for health, animal welfare or environmental reasons, more people than ever are choosing to follow a plant-based diet.

According to the Vegan Society, there are now more than 600,000 vegans in the UK. A vegan diet excludes all animal products, including meat, eggs, dairy and honey.

One in three Brits have also reduced the amount of meat they eat or cut it out completely.

And kids are getting in on the act, too.

No one knows exactly how many children in the UK are plant-based, but a recent survey found that one in 10 eight-to-13 year olds identified as vegan or vegetarian. And around 44% of the children questioned said they were trying to eat less meat and dairy.

A number of children are veggie from birth, too. Some parents, including Hollywood actresses Natalie Portman and Alicia Silverstone, are choosing to bring their children up as vegans, vegetarians or pescatarians. (Pescatarians follow a vegetarian diet with the inclusion of fish.)

But is it healthy for a baby or child to be vegan or vegetarian? Will it affect their development? And do they need supplements? Here's everything you need to know about bringing up children without animal products.

Is it safe to raise your baby or child as a vegan or vegetarian?

'Absolutely,' says registered dietitian Michelle McGuinness. 'A well-planned vegan or vegetarian diet can provide all the nutrition required to allow children to thrive and grow at any age or stage.'

What are the pros of a plant-based diet for babies and children?

'Evidence shows that a well-balanced plant-based diet can be low in saturated fat,' says Michelle. 'This may reduce long-term risks of type 2 diabetes, cardiovascular disease and some cancers.'

She also says that vegan and vegetarian diets can encourage your children to have a good relationship with a range of fruit and vegetables from an early age.

Of course, plant-based diets are also better for the planet, with a lower carbon footprint than meat-based diets. And many people choose to go vegetarian or vegan due to concerns about animal welfare.

What are the cons of a vegan or veggie diet for kids?

The NHS says that a vegetarian or vegan diet can be high in fibre. This means your child may feel full before they've taken in enough calories and nutrients.

'When children have small appetites, It's key to ensure the food they're eating is nutritionally dense so they get the maximum intake with each meal or snack,' says Michelle.

'You could try serving quinoa instead of rice or pasta as it contains more protein.

'You could also try adding nut butter or ground nuts to meals like porridge to increase the energy [calories] and nutritional range.'

You'll also need to take a little extra care with your child's diet, to make sure it contains all the vitamins and minerals needed for healthy growth and development.

Safety tip: Bear in mind that whole nuts or seeds aren't suitable for children under five, as they can pose a choking hazard. But they're perfectly safe from six months if ground into a powder or made into a tasty butter.

How do I feed a vegan or vegetarian baby?

Under six months

Until your baby is six months old, he'll get all the nutrition he needs from breastmilk or first infant formula. Breastfeeding is veggie- and vegan-friendly, and some brands of formula are suitable for vegetarians - just check the packaging.

Breastfeeding is the only vegan-friendly option for babies under six months. If you can't or don't want to breastfeed, you may have to accept that your baby will need to have some animal-derived products, at least for the first six months.

Although some soya-based formula may be vegan-friendly, unfortunately it's not suitable for babies under six months. This is because soya mimics the effects of oestrogen in the body, and too much could affect your growing baby's reproductive system.

Six months to one year

From six months, your baby will still be having breastmilk or formula alongside first foods. At this age, vegan-friendly soya formula may be suitable for some babies, but always check with your GP or health visitor before trying it.

When you're introducing your child to solid food, the NHS says weaning advice for vegan and vegetarian babies is the same as it is for those on non-vegetarian diets.

Just ensure you look out for the nutrients mentioned below.

What should a healthy vegetarian or vegan child's diet look like?

Image: Vegetarian Society

Michelle says a healthy vegan or veggie diet for children should follow the principles of Public Health England's Eatwell Guide. A vegetarian version for children over two has been produced by the Vegetarian Society.

'Base your meals around a good portion of carbohydrate. And opt for fortified products where possible, such as cereals fortified with iron, B12 and vitamin D, to make sure children are getting all the nutrients they need,' she says.

'Aim for at least five portions of fruit and vegetables a day. And include sources of protein, such as beans, lentils, pulses and meat-free alternatives.'

She also says you should make sure children are getting enough of the following nutrients on a plant-based diet:

Calcium

Calcium is important for bones and teeth and is found in milk and dairy products.

'If your child doesn't eat dairy, you can give them unsweetened calcium-fortified milk alternatives, like soya, oat or almond drinks, from the age of 12 months,' says Michelle.

Other calcium-rich vegan foods include:

• pulses (such as beans, lentils and chickpeas)
• almond butter
• calcium-set tofu
• bread
• green leafy vegetables such as broccoli and cabbage

Government dietary recommendations say children between the ages of one and three should have around 350mg of calcium a day. Four to six year olds require 450mg and seven to 10 year olds, 550mg.

There are about 415mg of calcium in a 30g yoghurt, and 300mg in a cup of milk. For vegans, there are about 250mg in half a cup of calcium-set tofu, and almost 100mg in a cup of cooked kale.

Safety tip: Steer clear of rice-based drinks until your child's at least five years old. Rice milks contain low levels of arsenic, which are perfectly safe for adults and older children, but not for babies and young children.

Iron

Iron helps carry oxygen around the body. It's found in a number of animal-free foods including:

• pulses
• seeds and nuts – the NHS recommends offering these as a nut butter or ground into a powder for children under five to reduce the risk of choking
• dark green vegetables
• wholegrains like wholemeal bread and brown rice
• fortified breakfast cereals
• dried fruit, such as apricots, figs and prunes

Children between the ages of one and three should have around 6.9mg of iron a day. Four to six year olds require 6.1mg and seven to 10 year olds, 8.7mg.

There are about 3mg of iron in half a cup of cooked spinach, lentils or tofu, and 2mg in half a cup of cooked kidney beans, chickpeas or tomatoes.

'Vitamin C helps with the absorption of the iron found in plants,' says Michelle. 'So eating foods that are rich in vitamin C at meal times can be advantageous.'

Try adding broccoli or peppers to your child's plate, giving them a small glass of orange juice or finishing the meal with a bowl of strawberries.

Vitamin D

Vitamin D helps keep bones, teeth and muscles healthy. A lack of it in children can lead to rickets, a condition that affects bone development.

We get most of our vitamin D from sunlight as it's only found in a small number of foods. Vegetarian and vegan sources of vitamin D include:

• egg yolks
• some fortified breakfast cereals
• some fortified margarines and spreads

'It's also recommended that all children aged six months to five years old are given vitamin supplements containing vitamins A, C and D every day,' says Michelle.

'For breastfed babies, it's recommended that you give them vitamin D drops from birth. Vitamin D2 is animal-free. Vitamin D3 from lichen is vegan-friendly.'

Iodine

Iodine helps make thyroid hormones, which keep the body healthy. It's usually found in fish, shellfish and dairy products.

Some cereals and grains include iodine but the amount can vary depending on how much was in the soil they were grown in. If your child is vegan, then you may want to give them a vitamin or supplement containing iodine.

Guidelines say children between the ages of one and three should have around 70 micrograms of iodine a day. Four to six year olds require 100 micrograms and seven to 10 year olds, 110 micrograms.

Protein

Protein is important for helping your child's body grow and repair. Vegetarian sources of protein include dairy and eggs. Vegan sources of protein include:

• pulses
• meat-free alternatives
• hummus
• tofu
• nut butters

UK guidelines say children between the ages of one and three should have around 14.5g of protein a day. Four to six year olds require 19.7g and seven to 10 year olds, 28.3g.

A standard egg contains about 6g of protein, while a cup of milk contains about 8g. For vegans, half a cup of quinoa contains 4g, and half a cup of lentils contains an amazing 9g!

If you're using ready-made meat-free alternatives, Michelle advises checking the ingredients.

'As with any diet, caution should be taken with vegan and vegetarian manufactured substitute products,' she says. 'Make sure they're not high in unhealthy fats or salt. It's always worth looking at the labels to familiarise yourself.'

Vitamin B12

Vitamin B12 helps keep the nervous system healthy. It's found in meat, fish, dairy and eggs.

'Vitamin B12 comes from animal sources,' says Michelle. 'If your child is vegan they must get their vitamin B12 from fortified foods or a supplement.'

Fortified foods containing B12 may include:

• fortified breakfast cereals
• yoghurt and milk alternatives, like soya yoghurt and almond milk
• yeast extracts like Marmite. The NHS recommends choosing one with no-added salt for babies

Children between the ages of one and three need around 0.5 micrograms of vitamin B12 a day. Four to six year olds require 0.8 micrograms and seven to 10 year olds, 1 microgram.

The exact amount of vitamin B12 in fortified products may vary, so check the pack to see how much each food provides.

Omega-3 fatty acids

Omega-3 fatty acids are important for overall health. Vegan and vegetarian sources of Omega-3 include:

• ground chia seeds
• ground linseed and linseed oil, also known as flaxseed oil
• ground hemp seeds
• ground walnuts

However some types of Omega-3 fatty acids, DHA and EPA, are mostly found in fish and seafood. Michelle advises looking for a supplement derived from microalgae for a vegan source.

Zinc

Zinc helps you process food and make new cells. As well as meat and shellfish, you'll find it in:

• dairy
• bread
• cereal products

Children between the ages of one and three need around 5mg of zinc a day. Four to six year olds require 6.5mg and seven to 10 year olds, 7mg.

Half a cup of baked beans contains about 3mg of zinc, while 30g of pumpkin seeds contain just over 2mg.

Selenium

Selenium helps the immune system work properly and is found in fish and meat. Vegetarian and vegan sources of selenium include:

• brazil nuts
• eggs

Children between the ages of one and three need around 15 micrograms of selenium a day. Four to six year olds require 20 micrograms and seven to 10 year olds, 30 micrograms.

Six to eight brazil nuts contain a whopping 544 micrograms of selenium (remember to grind them into a powder, or serve as a nut butter, for kids under five). Smaller amounts can also be found in brown rice (19 micrograms per cup) and wholewheat bread (13mg per slice).

Do vegan and vegetarian babies and children need supplements?

Vitamin supplements containing vitamins A, C and D are recommended for all children between the ages of six months and five years. It's also recommended that breastfed babies are given a vitamin D supplement from birth.

If your child is vegan or vegetarian, you might also want to look at vitamin B12, omega-3 fatty acids and iodine supplements.

If you're unsure about which supplements your child should be taking, talk it through with your health visitor, GP or pharmacist.

Where can I find vegan and vegetarian recipes for children?

There are loads of baby and child-friendly recipes on Netmums. Check out our vegan and vegetarian recipes to find something suitable for even the fussiest eater.

We found the perfect cook book. Vegetarian Food for Healthy Kids by Nicola Graimes is packed full of crowd-pleasing recipes for your little ones. You can see more details here at Amazon.

Are you raising a veggie or vegan child? Share your tips and recipes in the forum thread below.

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