Raising a child on a vegan diet: Older children and teens

In part one of our “Raising a child on a vegan diet” blog mini-series, we explored why a growing number of us are choosing plant-based diets for our families. We also highlighted the key nutritional considerations and looked at issues relating to raising vegan babies and younger children.

In part two, we’re focusing on school-aged children and teens.

Are there particular nutritional issues you need to be aware of for children aged six and upwards? Do these needs change in adolescence? Are there other issues that can affect raising a child on a vegan diet?

Let’s take a look.

Is a vegan diet safe for older children and teens?

It’s a point we made in our last blog, but it’s worth reiterating that the Academy of Nutrition and Dietetics has issued the following statement:

“It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.” 

This position is echoed by other organisations, such as the British Dietetic Association.

It does come with a caveat. A vegan diet must be carefully researched and planned in order to be “nutritionally adequate”.

While all humans need nutritionally adequate diets, children’s brains and bodies are constantly growing and developing, so it’s essential that their diet is able to fuel this. In particular, a vegan diet for older children should include plenty of:

• Calcium – vital for healthy bone development
• Vitamin D (10mg/day) – helps the body absorb calcium (click here for advice about vegan sources of vitamin D, in addition to plenty of time outside)
• Iron – maintaining iron levels is very important for teenagers to prevent fatigue, low energy/weakness or headaches
• Vitamin B12 – essential for the nervous system and for forming red blood cells as well as turning food intake into energy
• Omega-3 fats – important in aiding brain development and impact on quality of sleep, concentration, mood and behaviour
• Protein – essential for growth, energy and tissue repair, even more so during puberty

We recommend that you seek the advice of a qualified medical professional or nutritional expert to plan a balanced vegan diet that meets all of your growing child’s needs.

Raising a child on a vegan diet – things to consider with older children and teens

Young people are certainly driving the vegan movement. A BBC Good Food Nation survey in 2021 found that eight percent of five to 16-year-olds in the UK are already vegan, and an additional 15% want to be.

Even if you aren’t vegan, you may find that your child expresses a desire to follow a vegan diet as they get older. You can help them by emphasising the importance of eating a balanced and nutritious diet and doing the necessary research into what this entails as a vegan.

Your child may love getting involved with food prep and cooking, especially if they feel empowered to eat in a way that supports their values.

External influences

As children move into their teens, they’re more likely to look outside of their immediate family unit for kinship and approval. They may also be influenced by cultural or social attitudes to veganism, so where you live or the communities of which you’re a part may impact your child.

India, for example, has the lowest consumption of animal flesh in the world. Around 500 million people follow a vegetarian diet (approximately 39% of the population) and five million are strict vegans. Many families are used to cooking plant-based meals, which may make it easier for some children and adolescents in India to follow a vegan diet.

In the US, on the other hand, less than 0.5% of the population are vegan (approximately 1.6 million people), so children may find it difficult to find good quality vegan food when they’re eating out or at school.

Many of the higher profile vegan brands include highly processed products, especially with the trend towards creating vegan “meats”. You’ll need to encourage your child to look beyond the marketing to understand what they’re putting on their plate. Just because food is vegan doesn’t automatically make it healthy.

You should always be curious about the cultural and social influences surrounding your child. Many will be extremely positive, but not all.

Peer pressure

It’s also helpful to be aware that some young people find it hard to talk to their peers about being vegan. They worry that they might be seen as “different” or that people will assume they’re “judgemental” towards omnivores and vegetarians.

Of course, with veganism steadily increasing amongst young people, we can hope that these issues will disappear with time. For now, your child may experience some pushback or ill-considered comments.

Again, it can help to actively involve your child in prepping their meals, and to talk to them about why you have raised them vegan, as well as respecting dietary choices.

School mealtimes

One challenge that parents often face is ensuring that their child has access to high-quality vegan food when they’re at school.

In the UK, ethical veganism is a protected belief under the Equality Act 2010, and it’s under this umbrella that schools should provide a choice of vegan meals. A recent article in The Independent suggests that this isn’t always offered.

Sadly, 73% of 252 children surveyed by the newspaper said that they have been teased at school about being vegan, and that in one out of four instances it was teachers or other staff who did the teasing.

This means that if you want your child to eat vegan school dinners, you may need to liaise with the school and point out the requirements of the Equality Act 2010. The Independent says that just like the standard menu, vegan school dinners should be “balanced, tasty and varied”.

If you are outside of the UK, other laws and protections may apply. It’s advisable to speak to your child’s school before their first day as a pupil.

You will have the option to send your child to school with packed lunches. Here are some delicious ideas: https://www.glueandglitter.com/15-packed-vegan-lunch-ideas-for-kids-and-adults/

Lower bone mineral density

In 2021, a study published in the American Journal of Clinical Nutrition compared the health outcomes of 63 vegetarian, 52 vegan, and 72 omnivore Polish children aged five to 10 years.

The study found that vegan children were less likely to be overweight and had a lower cardiovascular risk profile than the other children in the study. However, they were also prone to vitamin B12 deficiency, iron deficiency anaemia, and low ferritin (again, a sign of iron deficiency). In addition, the vegan children had lower bone mineral density and were approximately three centimetres (1.2 inches) shorter than their peers.

The researchers concluded that the height difference might not continue into adulthood. Lean children tend to enter puberty slightly later but with a longer growing period, so their height is predicted to catch up.

The lower bone mineral density remains a concern because it can lead to conditions such as osteoporosis in later life.

If you’re raising a child as a vegan, it is vital to prioritise nutrition that builds bone density during this time. Your child may need to take a B12 supplement and will need foods rich in protein and calcium.

What does a ‘good’ vegan diet look like for older children and teens?

We’ve already touched on the things your older child or teen will need in a healthy vegan diet. Calcium, vitamin D, iron, protein, vitamin B12, and Omega-3s are all essential.

People following a vegan diet are often overly dependent on carbohydrates and refined flours. Make sure you incorporate complex carbs in your child’s diet – these come from foods such as millets, lentils, dried green peas and beans.

Because children are constantly growing, especially during adolescence, it’s essential that their diet includes calorie-dense but healthy foods. As well as fruit and vegetables, always ensure that you include foods rich in iron such as beans, lentils and tofu, as well as the “good” fats in avocado and nut butters.

Something to be aware of is that plant-based diets tend to be high in fibre, but too much fibre can prevent the absorption of important nutrients like iron, zinc and calcium.

A good vegan diet will include:

• Non-dairy sources of calcium

Fortified soy and almond milk, tofu, tahini (found in hummus or can be used in dressings, baking or eaten on its own), chia seeds, calcium-fortified fruit juice, almonds, green leafy vegetables, pumpkin seeds, parsley, soybeans, pinto beans, dried figs, edamame, sesame seeds, sweet potatoes, butternut squash

• Vitamin D

Fortified soy milk, fortified rice or nut milks, fortified fruit juices, breakfast cereals, mushrooms, safe exposure to sunlight!

• Iron

Tofu, spinach, chickpeas, potatoes, pinto beans, nuts, watermelon, lentils, chia seeds, linseed, quinoa, dried apricots and figs (vitamin C helps the body to absorb iron, so make sure that your child’s meals include citrus fruits, juices, bell peppers, tomatoes and broccoli)

• Vitamin B12

Fortified non-dairy milks, nutritional yeast, vegan spreads (e.g., Marmite), fortified breakfast cereals

• Omega-3 fats

Walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed (smaller amounts are also found in green leafy vegetables and beans)

• Protein

Quinoa, pulses (beans, peas, lentils), tofu, nuts and seeds, chia seeds, buckwheat, oats, brown and wild rice, asparagus, broccoli, kale, spinach, sweetcorn

This isn’t a definitive list of foods, but it gives you some examples of what to include in meals.

How supplements can support a plant-based diet

Experts recommend that all children following a vegan diet take a good quality daily vitamin B12 supplement (in fact, vegan adults should take B12, too!).

Children between the ages of four and 10 years need 25 micrograms daily. Children over 10 should take 50 micrograms a day.

It’s advisable for your child to take vitamin D supplements, too. Although they may be out and about more than younger children, they’re likely to use sunscreen and wear clothes that offer sun protection, so a supplement is a commonsense addition to their diet.

Boosting your child’s vitamin D intake will also help their body to absorb calcium.

Further resources

As we mentioned in part one of this blog mini-series, planning is an essential part of raising a child of any age on a vegan diet (but that’s true of any diet!).

Viva has an excellent guide to children’s nutritional requirements at every stage of childhood, which you will find a helpful starting point.

You might also find the following resources helpful:

• Plant-based Juniors
• The Vegan Society Teen Hub
• Choose Veganism
• The Vegan Society’s Nutritional Guide for 11 to 18-year-olds
• NHS Guide to a Vegan Diet

Children love getting involved with shopping, food preparation and cooking from a very young age. By the time they start school, they can actively contribute to mealtimes. This will help them to feel more informed, empowered and confident about eating well now and in the future.

* Disclaimer: All content within this article is provided for general information only and should not be treated as a substitute for the medical and dietary advice of healthcare professionals.