Vegan diet for you and your children

Updated: May 11

Julie, our registered associate nutritionist, helps you to understand the importance of nutritional intake on a vegan diet.

Veganuary supported more than half a million people to try vegan during their campaign in 2021and more than 825 new vegan products and menus were launched for Veganuary 2021.

Does following a vegan diet interest you, but do you have concerns about whether you and your children are getting the correct nutrients in your diet to thrive? Following a vegan lifestyle can provide us with a variety of nutritious foods for supporting growth and development, lets take a closer look….

  • Firstly, whole food plant-based diets tend to be less energy-dense so cramming the high number of calories into a child’s diet can be a challenge. Additionally, there may be issues surrounding picky eaters and food refusal.

  • Secondly, there are many vegan junk foods on the market that are high in salt, sugar and saturated fats, so ensure you look at the traffic light labelling before buying.

  • Energy and Carbohydrates – young children are always on the move. Choose iron-rich foods such as dried fruit for snacks, nut butter on wholemeal toast, fortified breakfast cereals, berries or kiwi fruit and combine with foods high in vitamin C. A glass of their favourite juice at breakfast is ideal as well as enjoying a varied range of fruit and vegetables.

  • Protein – plants contain a wide variety of proteins; however, these are not as efficiently absorbed as animal protein so let’s look further… Protein support with muscle growth and repair, crucial; for healthy bone development as well as energy. Plant proteins, such as beans, peas and sweetcorn also contribute to your five a day as well as boosting fibre intake.

  • Vitamin B12 – some benefits of B12 are to support immunity, reduce tiredness, energy release & mood. Meat and dairy are prime sources, however, there is a range of fortified foods such as spreads, breakfast cereals, plant-based milk, yoghurts, marmite, or vegemite. Generally, it is advised to take a B12 supplement (Vegan society).

  • Omega 3 – essential for brain development, heart health, vision, and bone health. Great sources include nuts, seeds and rapeseed oil which contains around 10 times more omega 3 than olive oil!

  • Calcium without dairy – a lack of calcium can lead to weak bones and teeth. Look for fortified plant-based milk, yoghurt and cheese and did you know that calcium can sink to the bottom of the non-dairy drink, so ensure you shake the carton!!

If you would like to take part in this years Veganuary take a look here: Try Vegan With Us | Vegan Challenge | Veganuary

Why not book a free 15-minute discovery call with Julie today to talk about your individual requirements? About

Julie is an Associate Registered Nutritionist and believes in providing a personalised approach to her clients to help them reach their health and lifestyle goals. Julie has experience working with clients on a one to one basis to support digestive disorders, weight management and women’s health, in addition, Julie is a qualified chef and lecturer, and is able to support clients with their culinary skills, education and training.

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