Vegan pregnancy and raising vegan kids

The Ministry of Health recommends that all children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day.  It’s also recommended that babies who are being breastfed are given a daily vitamin D supplement from birth, whether or not you’re taking a supplement containing vitamin D yourself. Babies who are having more than 500ml of infant formula a day do not need vitamin supplements because formula is fortified with nutrients.

Vitamin D2 is suitable for babies and children who have a vegan diet, and you can also get supplements containing vitamin D3 that comes from lichen. Your health visitor can give you advice on vitamin drops for babies and young children.

Well-planned vegan diets can meet the nutritional needs of every family member. You can give your child a great start in life by introducing them to a wide variety of plant foods, and teaching them to make compassionate choices. Children who are raised on healthful vegan diets have a reduced risk for heart disease, cancer, obesity, diabetes and other conditions. Those who eat a plant-based diet limit foods high in saturated fat and cholesterol, which can contribute to heart disease.

Young children need a good variety of foods to provide the energy (calories) and nutrients they need to grow and develop. The vegan diet can be high in fibre. This can mean your child feels full up before they have taken in enough calories and nutrients. When it comes to starchy foods, in addition to the higher fibre wholegrain and wholemeal versions, your child should have some lower fibre foods, such as white bread and rice, until they’re 5 years old. If you’re concerned your child is not getting enough energy, offer them higher calorie foods, such as hummus, smooth nut and seed butters or coconut yoghurt, and use vegetable oils or vegan fat spreads in cooking.

The Ministry of Health recommends that all children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day. Your vegan child might need specific supplements (such as vitamin B12) in addition to the usual vitamin supplements recommended for all young children.

When it comes to milk, research shows that dairy products have little or no benefit for bones. A 2005 review published in Pediatrics showed that milk consumption does not improve bone integrity in children. Another study tracked the diets, physical activity, and stress fracture incidences of adolescent girls for seven years, and concluded that dairy products and calcium do not prevent stress fractures in adolescent girls.

During this period of your child’s life, you will gradually adjust their diet so that it is balanced in a similar way to your diet by the time they are five years old. Young children need meals and snacks that provide lots of nutrients for growth, but sometimes have small appetites. Here are some tips about making the most of their food:

• Lower fibre starchy foods may be useful sources of energy, such as white rice and pasta
• Quinoa contains more protein than rice, pasta or potato
• Add energy to meals and snacks by adding ground nuts* and seeds, nut* and seed butters, vegetable oil and vegan spread
• Lower fat options are not recommended

*If your child already has a diagnosed food allergy, or there’s a history of allergy in their immediate family (such as asthma, eczema or hay fever), talk to a health professional before giving them food containing peanuts for the first time.

Calcium is important for teeth and bones. Breastfeeding your child until they are at least two years old will help them to get enough. 300ml of unsweetened fortified soya milk provides a good daily intake of calcium. Plain fortified soya yoghurt and calcium-set tofu are also valuable sources. Other sources include kale, pak choi, okra, dried figs, chia seeds and almonds (ground or butter).

It’s also important to make sure that your child’s daily diet contains plenty of foods that are rich in iron. Beans, chickpeas, lentils, tofu, cashew nuts (ground or butter), ground chia seeds, ground linseed, ground hemp seeds, pumpkin seeds (ground or butter), quinoa, kale, raisins, dried figs, dried apricots and fortified breakfast cereals provide good amounts of iron. Adding vitamin C-rich food to meals helps with iron absorption. Good sources of vitamin C include pepper, broccoli, cabbage, Brussels sprouts, kiwi fruits, oranges, strawberries and pineapple.

Every vegan needs to obtain vitamin B12 from fortified foods or a supplement. A reliable source of iodine is also important, and a supplement is recommended. You may also wish to consider giving your child a supplement of long chain omega-3 fats from microalgae, although there is a need for research into how these supplements affect the health of vegans. Your child’s daily diet should include a good source of essential omega-3 fat, such as ground chia seeds, ground linseed, ground hemp seeds or ground walnuts.