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How a plant-based diet can help children thrive – experts share the benefits, best foods and how to get kids to eat them

  • It is safe to raise children on a plant-based diet, studies and doctors say. Experts explain which foods give them key nutrients they need
  • A mother raising children on a plant-based diet offers tips on getting kids to embrace vegan meals, such as letting them pick recipes and help shop for them

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Enlisting children’s help with food preparation is a great way to get them to embrace a plant-based diet, according to a dietitian who, along with other experts, gives advice on raising children vegan. Photo: Shutterstock

There is a growing trend of families choosing to follow vegan diets, also called plant-based diets.

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They comprise vegetables, fruit, beans, grains, nuts and seeds – and exclude meat, poultry, seafood and other animal derived-products such as milk, cheese and eggs.

Having a diet free of animal products is not only ethical and environmentally sustainable, it also brings health benefits, from better blood sugar control and improved digestion to a reduced risk of cardiovascular disease, cancer and diabetes.

While adults who adopt the lifestyle are recognised as making a wise choice, many still question whether it is healthy and safe for children. The answer, research and experts suggest, is yes.

Having a diet free of animal products brings health benefits, from better blood sugar control and improved digestion to a reduced risk of potentially deadly diseases, whatever your age, studies show. Photo: Shutterstock
Having a diet free of animal products brings health benefits, from better blood sugar control and improved digestion to a reduced risk of potentially deadly diseases, whatever your age, studies show. Photo: Shutterstock

A review of research papers published in the journal Nutrition Research in 2021 said “vegan children showed normal growth and were less often obese” and that “a well-planned vegan diet using supplementation is likely to provide the recommended amounts of critical nutrients to provide for normal progression of height and weight in children, and can be beneficial”.

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Britain’s National Health Service (NHS) says that a well-balanced diet supplemented with critical nutrients, such as vitamin B12 and D, makes a vegan diet an appropriate option for pregnant women and children.

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