Harnessing the Power of Plant-Based Nutrition: Tips for Supporting Your Vegetarian Child

January 7, 2025

If your child announces that they are a "vegetarian," you are not alone. Increasingly, kids, teens, adults, and families are adopting plant-based diets—and for good reason. Eating vegetarian, flexitarian, or vegan diets can reduce the risk of obesity and many chronic diseases, such as heart disease, type 2 diabetes, and some cancers.

But are vegetarian diets healthy for growing children and teens? Will your child get enough protein? Is there a risk of other nutritional deficiencies? What if you have a picky eater? As a parent of a vegetarian child, I faced these same questions. Over time, however, I learned the facts, picked up useful tips, and successfully raised a healthy and thriving young veggie lover—and you can, too!

Is It Healthy?

According to the American Academy of Pediatrics (AAP), children and adolescents can grow and thrive on a well-planned plant-based diet. A vegetarian diet, which excludes meat and seafood, is suitable for individuals at all stages of life, including pregnancy, lactation, infancy, childhood, and adolescence, as well as for athletes.

A recent study published in the AAP Pediatrics Journal tracked height, weight, iron, vitamin D, and cholesterol levels in 9,000 children aged six months to eight years. After eleven years of careful observation, the study found little difference between vegetarian children and their non-vegetarian counterparts.

The American Dietetic Association also asserts that well-planned vegetarian and vegan diets are nutritious and beneficial for children and teens, and they may help prevent and treat certain diseases.

What Now?

If your child wants to be a vegetarian, what should you do? I found myself pondering this as I watched my daughter push tiny, cold pieces of chicken around her plate. “I don’t want to eat chickens!” she cried. “Just one more bite,” I pleaded. But deep down, I felt that something wasn’t right. How could I justify forcing my animal-loving 7-year-old to eat the adorable, fuzzy animals from her favorite picture books? After consulting with her doctor and receiving the green light, I decided to support my little moralist and stepped back from pushing meat, starting instead to research protein sources like peas, peanut butter, and milk.

Studies show that most younger children learn eating habits primarily from parental influences. Regardless of diet type, parents who equip their children with healthy decision-making skills can feel comforted when their savvy young adults fly the nest. A child expressing a desire to make their own dietary choices presents a valuable opportunity to teach them about the importance of healthy eating and to help them understand how proper nutrition supports growth, energy, and overall wellness.

Know Your Options

As children grow and become more self-reliant, they often express their independence through their food choices. Choosing to stop eating meat can be a way for them to assert their personal beliefs and preferences at any age. The first step is to have a conversation with your child to understand their reasons for wanting to become a vegetarian. If you find their motives to be valid, you can start discussing the various types of plant-based diets.

Vegetarian diets include animal milk and eggs, while pescatarian diets are vegetarian but also include seafood. Mediterranean diets feature some fish, chicken, and cheese but prioritize fruits, vegetables, grains, nuts, oils, and seeds. Vegan diets, on the other hand, contain no animal products at all and are the most restrictive.

When choosing the best diet for your child, it's important to consider their tastes, motivations, nutritional needs, and your family's lifestyle.

How Much Protein and From Where?

There is often concern about whether vegetarian and vegan diets provide enough protein for growing children. According to the Academy of Nutrition and Dietetics, meat and seafood can be effectively replaced with milk, soy, legumes, and eggs without negatively affecting children's growth and health. Plant foods contain all of the essential amino acids, so protein requirements are usually met or even exceeded on a vegetarian diet, as long as it includes a diverse range of plant proteins such as beans, lentils, grains, nuts, and seeds.

Children and teens need roughly half a gram of protein for every pound of their body weight. For example, a child who weighs 50 pounds needs about 25 grams of protein. Protein intake can also be estimated based on age.

Daily Protein Requirements for Children and Teens

AGE	RDA (Recommended Daily Amount)
4-8 years	19 grams
9-13 years	34 grams
14-18 years	Boys: 52 grams
	Girls:  46 grams

Kid-Friendly Protein Sources

Many kid-favorite foods contain a surprising amount of protein. Here are a few examples:

Peanut Butter and Jelly Sandwich on Whole Wheat Bread *	15 grams
1/2 Cup Yogurt **	5 grams
Sesame Seed Bagel w/ peanut butter **	18 g
Sesame Seed Bagel w/ cream cheese **	8 g
1 Slice Cheese Pizza **	12 g
1 Glass of Milk (Dairy or Soy) *	8 g
Baked Potato w/ Cheddar Cheese **	12 g
1 Egg	6 g
1 Serving Macaroni and Cheese **	9 g
1 cup Miso Soup *	18 g
1 cup Baked Beans *	15 g
3/4 cup Cheese Tortellini **	10 g
1/2 cup Petite Peas (cooked from frozen) *	4 g
*Good source of iron, **Good source of calcium, ***Good source of B12

Nutrients to Watch

Most vegetarian diets that favor whole foods over processed ones are rich in vitamins and minerals. Generally, the less restrictive the diet, the easier it is to ensure that your child meets their nutritional needs. The four key nutrients to watch are B12, calcium, vitamin D, and iron. While a vegetarian diet can fulfill current recommendations for these nutrients, some kids, especially those following a vegan diet, may need a daily supplement or include fortified foods.

Vitamin B12 is essential for maintaining a healthy brain and nervous system and is naturally found only in animal products such as fish, meat, eggs, and dairy. Many store-bought soy and almond milk are fortified with nutrients, including B12, vitamin D, and calcium, so it’s important to check the labels. If your child or teenager does not consume meat, fortified plant-based milk, or eggs, it is advisable to provide a daily B12 supplement. Since B12 is stored in the body from infancy, deficiency from changes in diet may take years to manifest, so it is crucial to monitor your child’s intake and levels. If you have concerns, consult your pediatrician or a registered dietitian for guidance on when and how to check B12 levels.

Iron carries oxygen to all the body’s cells. While red meat is the richest source of iron, alternative sources include soybeans (like tofu), lentils, peas, nuts, seeds, leafy greens, and various vegetables. Cooking in an iron skillet can enhance both the iron content and its absorption in the body. Teenage girls, particularly those who are athletes, are at the highest risk for anemia (low iron levels) due to monthly blood loss. For vegetarian or vegan teenage girls, taking an iron supplement, such as ferrous sulfate, is a good preventive measure. Annual health check-ups with your pediatrician should monitor iron levels to ensure they remain healthy.

Calcium and vitamin D are so essential for bone development that the U.S. fortifies most kinds of milk, cereals, and some orange juices (check labels). Other sources of calcium include sesame seeds, broccoli, kale, and Brussels sprouts. The above table includes asterisks next to protein foods that are also good sources of calcium**, vitamin D***, and iron*. Below are the USDA recommended daily amounts (RDA) for these nutrients:

Essential Nutrients Recommended Daily Amounts (RDA)

Nutrient	RDA for ages 4-8	RDA for ages 9-13 Boys	RDA for ages 9-13 Girls	RDA for ages 14-18 Boys	RDA for ages 14-18 Girls
B12	1.2 ug	1.8 ug	1.8 ug	2.4 ug	2.4 ug
Calcium	1000 mg	1300 mg	1300 mg	1300 mg	1300 mg
Vitamin D	15 ug	15 ug	15 ug	15 ug	15 ug
Iron	10 mg	8 mg	8 mg	11 mg	15 mg

Tips for Picky Eaters

Less than 50% of U.S. children consume enough fruits, and less than 12% consume enough vegetables. So, a meat-free diet can be an excellent choice for kids and teens because vegetarians often eat more fruits and vegetables than meat-eaters.

Whether dabbling or going full-fledged vegetarian, view the change as a chance to expand your family's palate and explore new vegetables, fruits, legumes, nuts, seeds, and oils. Shifting the focus from what is being removed to what is being added can set your whole family on a culinary adventure filled with colorful foods you never knew existed. Picky eaters might initially be reluctant to partake in the discovery process, but giving them ample choices and teaching them about essential vitamins and minerals will likely empower them to make healthy choices. Here are a few tips to help your child get enough protein and other vital nutrients:

Tip #1 Pack Protein Into Pastries and Baked Goods

• Add or double the eggs in pancakes and waffles.

• Swap in dairy or soy milk for water when cooking or baking.

• Mix a little almond meal into your pastry and bread flour.

Tip #2 Sprinkle It!

• Parmesan cheese on roasted veggies

• Grated cheddar cheese on mac n cheese

• Nutritional yeast (rich in B12) on pasta, casseroles, soups

Tip #3 Blend It!

• Add a tablespoon of tofu into smoothies and milkshakes for a thick creamy texture and ample protein.

• Make tofu mayo by blending tofu, lemon juice, Dijon mustard, and agave, then let them dip their veggies.

• Prepare miso sauces - miso paste is packed with protein and makes an

excellent addition to soups, casseroles, and sauces.

Tip #4 Speckle It!

• Add some quinoa to white or brown rice for added protein and fiber.

Tip #5 Let Them Build It

• Prepare quinoa taco meat together, and let them build their taco with

toppings like shredded cheese, diced sweet peppers, mango slices, and

guacamole.

• Build a rainbow salad with toppings like roasted chickpeas, grated cheese, sunflower seeds, diced red and yellow peppers, sliced blueberries or grapes, finely chopped broccoli, salted avocado, pine nuts…

• Create a signature trail mix. Gather favorite cereals, nuts, chocolate chips, m&m’s, and seeds, and let your child go“nuts.” Fill individual snack bags with the mix for easy grab-and-go munchies.

Know the Risks

A child or teen with an eating disorder may drastically reduce calories, cut out all fat, or omit carbohydrates and call it a"vegetarian diet” because it is considered acceptable and healthy. If you suspect your child is restricting calories, talk to your pediatrician.

One recent study found vegetarian children at a slightly higher risk of being underweight (Elliot et al., 2023; CDC, 2022). However, childhood obesity is far more worrisome in the U.S., only 4.6% of children underweight compared to 19% overweight or obese. Nonetheless, if your pediatrician says your child is “underweight," consult a registered dietitian for guidance.

Bottom Line

Plant-based diets are a sustainable, animal-friendly, and nutrient-rich choice for people of all ages. Focus on incorporating a colorful and wholesome variety of foods; consider including fortified plant-based milk or orange juice and supplements as needed. Remember that no diet should feel like a chore; family mealtimes should be relaxed and enjoyable. You can take pride in your child's independence and your efforts to support them as they develop lifelong healthy eating habits.

Author Stacee Raber Nault, MS Nutrition Education

References:

Amit M. (2010). Vegetarian diets in children and adolescents. Pediatrics & child health, 15(5), 303–314.

Baroni, L., Goggi, S., & Battino, M. (2019). Planning well-balanced vegetarian diets in infants, children, and adolescents: The vegplate junior. Journal of the Academy

of Nutrition and Dietetics, 119(7), 1067–1074. https://doi.org/10.1016/j.jand.2018.06.008

CDC. (2022, May 17). Childhood obesity facts. Centers for Disease Control and Prevention. https://www.cdc.gov/obesity/data/childhood.html

Chouraqui, J.-P. (2023). Risk assessment of micronutrients deficiency in vegetarian orvegan children: Not so obvious. Nutrients, 15(9), 2129. https://doi.org/10.3390/

nu15092129

Craig, W. J., & Reed Mengels, A. (2009). Position of the American Dietetic Association:Vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–

1282. https://doi.org/10.1016/j.jada.2009.05.027

Cronometer, (2022). Food diary. cronometer.com. Retrieved June 1, 2023, from https://cronometer.com/#diary

Elliott, L., Maquire, J., Borkhoff, C., Jenkins, D., Birken, C., & Keown-Stoneman, C.(2022, May 2). Vegetarian Diet, growth, and nutrition in early childhood: A

longitudinal cohort study. Pediatrics. https://pubmed.ncbi.nlm.nih.gov/35499383/

Moffat, L. F., Ritchie, L. D., Gosliner, W., Plank, K. R., & Au, L. E. (2021). Perceived produce availability and child fruit and vegetable intake: The Healthy Communities Study. Nutrients, 13(11), 3681. https://doi.org/10.3390/nu13113681

NIH. (2021, July 7th). B12 fact sheet for consumers. National Institute of Health. https://ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf

NIH. (2022, December 22). Office of dietary supplements - vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/10#:~:text=Vitamin%20B12%20is%20naturally%20present,bioavailability%20%5B12%2C13%5D.

Scaglioni, S., De Cosmi, V., Ciappolino, V., Parazzini, F., Brambilla, P., & Agostoni, C. (2018). Factors influencing children!s eating behaviours. Nutrients, 10(6), 706. https://doi.org/10.3390/nu10060706

Sharma, S., Khandelwal, R., Yadav, K., Ramaswamy, G., & Vohra, K. (2021). Effect of cooking food in Iron Pot and with iron ingot on increase in hemoglobin level and iron content of the food. Nepal Journal of Epidemiology, 11(2), 994–1005. https://doi.org/10.3126/nje.v11i2.36682

Ziegler, A. M., Kasprzak, C. M., Mansouri, T. H., Gregory, A. M., Barich, R. A., Hatzinger, L. A., Leone, L. A., & Temple, J. L. (2021). An ecological perspective of food

choice and eating autonomy among adolescents. Frontiers in Psychology, 12.https://doi.org/10.3389/fpsyg.2021.654139