Are Plant-Based Diets Safe for Kids?

The reasons people move to a plant-based lifestyle range widely between concerns for health, environmental, ethical, philosophical, religious/spiritual concerns and esthetic reasons, which can include a distaste for meat. No matter the reason, hearing a child say “I want to go vegetarian!” strikes fear in the hearts of many parents.

There are many types of plant based diets referenced in the chart below.

What I see most often as a registered dietitian is kids turning into “carbatarians”. Instead of substituting nourishing plant-based proteins into their diet, they turn to more carbohydrates to help keep them full. It can also be tricky if children or adolescent’s don’t enjoy fruits or vegetables and decide to give up animal products. Sorry, but veggie based protein pastas aren’t going to do the trick! Protein shakes and protein bars should also not be the first alternative.

The first step as a parent or caregiver is to consider the whole picture and ask your child what their motivation for change is and where they obtained their information. I make sure to maintain a curious mindset when interviewing patients in clinic with a mindful awareness that disordered eating might be lurking in the shadows. I’ve heard many parents say that a child who was trying to “eat healthier” took an accidental wrong turn along the way.

Adding plant-based proteins can certainly pose challenges with young, picky eaters. However, families should work together as a family to avoid isolation. If you’re considering a transition to more of a plant-based lifestyle, but aren’t quite ready to make the transition, here are some ideas to get you started:

Implement “Meatless Mondays”

As a family, look up and discuss recipes that are plant-based. Try swapping out chicken in a stir fry for pan-fried tofu with spices. You could also try a veggie-based soup and leave the meat out. Make a grocery list then start chopping veggies the night before.

Keep Meals Deconstructed

Parents should not become made-to-order chefs when one family member opts to go plant-based. Try to keep most items on the side (if possible) so family members can build their own complete meal, but the base meal remains the same.

Consider “Flexitarian”

Try as a family to eat less red meat and add more plant-based protein into your meal and snack routine. You are not completely eliminating meat, but rather substituting plant-based proteins most days of the week.

Reference the chart below when substituting or adding plant-based proteins for the ideas above!

Overall, plant based diets are completely safe for all stages of the lifecycle including children and adolescents. A vegetarian diet requires finding nourishing alternate iron and protein sources. If your child or adolescent is considering veganism, vitamin B12 must also be supplemented. A multivitamin with iron might also be beneficial in most cases.

Before making a change or if you’re concerned about adopting a plant-based lifestyle, contact their pediatrician. Discuss your options including scheduling an appointment with a registered dietitian for more specific guidance.