As the shift to plant-based diets accelerates, more and more children are choosing to go vegan while still living at home. For many parents, the idea of your child moving to a plant-based diet can feel daunting, However, supporting your child’s choice can be both straightforward and rewarding. As a parent, it’s important to honour their decision, while ensuring that they follow a balanced and nourishing diet. That’s why we’ve created this quick guide to help parents support their child’s choices!
Understanding your child’s motivation
There are many different reasons why your child might want to make the switch to a plant-based lifestyle, from ethical and health concerns to a desire to reduce their environmental impact and support a more sustainable future. This decision might be influenced by their awareness of issues such as climate change, the benefits of balanced nutrition, or even curiosity about how food choices can positively shape the world around them. Take a look at this article for 5 key reasons to go ProVeg.
But regardless of their motivation for making the shift, parents must have open conversations with their children in order to fully understand and empathise with their choices. Listening to your child’s thoughts and feelings will not only strengthen your relationship with them but might also open your eyes to new perspectives on living more sustainably and compassionately.
Nutritional guidance for growing kids
In general, it’s essential that young children following a fully plant-based diet have an adequate intake of calcium, iron, zinc, iodine, omega-3 fatty acids, and vitamins D and B₁₂. These nutrients are vital for their growth and overall health, so we recommend that you monitor your child’s nutritional intake. This doesn’t need to be complicated. Checking nutrient levels with blood tests once a year can help you stay informed and address any potential gaps.
There are numerous plant-based sources of these essential nutrients, including legumes, fortified plant milks, leafy greens, nuts, and seeds. If you’re not sure which foods include the required nutrients, you can find simple but in-depth advice about plant-based nutrition here. With a little careful planning, a balanced vegan diet can provide everything your child needs to thrive. For more advice on planning a nutritious vegan diet for your child, take a look at our guide to plant-based diets for children. If you have any concerns, please consult a healthcare professional or nutritionist for personalised advice tailored to your child’s unique needs.
Making the shift fun and engaging
The best response to your child’s decision is to make their move to plant-based eating an enjoyable experience for everyone! This is the perfect opportunity to encourage your child’s interest in food and cooking. Why not involve them in weekly meal planning and preparation? You can support your child’s decision by trying new recipes together with the rest of the family or visiting farmers’ markets to pick out vibrant fruits and vegetables. Here’s a selection of easy-to-make school meals to get you started!
Exploring plant-based versions of favourite dishes will also make the shift easier and allow the whole family to be included. If your child loves lasagne, simply substitute the minced meat with affordable and nutritious soya mince. If nuggets are a hit in your family, try making a healthier version with tofu nuggets or give one of the many meat substitutes available in your local supermarket a try.
Some common concerns
Of course, there might be concerns when your child wants to switch to a plant-based diet. And it’s not just about what they eat at home – common challenges include dining out and attending social events where plant-based options might be limited, as well as the social pressure that your child might experience as a result of choosing different menu options to the other kids. Additionally, ensuring that your child’s diet is varied and balanced – rather than relying solely on carbohydrates or processed foods – is a common concern for all parents, regardless of their children’s dietary choices .
Fortunately, there are simple solutions. You can check restaurant menus in advance, pack snacks for outings, and encourage your child to try new recipes at home that incorporate a range of whole foods such as fruits, vegetables, legumes, nuts, and whole grains. These small steps will help to make the change easier and smoother, ensuring they feel included while maintaining a balanced and nutritious diet.
Supporting your child’s choice to go plant-based can be a rewarding journey that strengthens the bond between you and helps them to explore a more compassionate, sustainable lifestyle. With a bit of planning, relaxed and open communication, and a focus on balanced nutrition, this change can be a positive, enriching experience for everyone.
Looking for inspiration to help your children enjoy more vegetables? Click here.
Emily Styrka
Content Creator and Writer
