Ten things to know about veganism in childhood

8. Some foods are fortified with important nutrients, such as B12, calcium and vitamin D 

When it comes to B12, studies have shown that the best thing is to take supplements, however fortified cereals and plant milks also have B12 added to them so theoretically you could meet your requirements this way.

Plant milks and yoghurts also contain added calcium and vitamin D. Amati also points out that it’s important to make sure that children go outside and experience sunlight on their skin during sun-safe hours, when UV levels are at their lowest, as this will encourage vitamin D production.

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Good plant sources of iron, meanwhile, include legumes, lentils, beans and chickpeas. “Absorption [of iron] can be a bit less efficient, but that can be overcome if you pair it with vitamin C-rich foods like peppers, tomatoes and citrus fruits,” says Amati.

For the omega-3 fatty acids, flax seeds, chia seeds and walnuts are good sources of ALA, while vegans can take omega-3 supplements made from seaweed and algae to maximise their intake of EPA and DHA – the omega-3 oils found in fish. 

9. It’s best to avoid ultra-processed vegan food where possible

It’s also best to choose a wide range of plant-based foods rather than pre-packaged, ultra-processed foods marketed specifically as being vegan, explains Amati. “We do sometimes see people who have vegan diets, but they’re just buying vegan cheese, and vegan chicken nuggets, so the quality of their diet is still poor,” she says.

“If you have an unhealthy vegan diet where you’re not thinking about the variety of nutrients, and you’re just taking supplements, then you won’t have good health outcomes,” says Amati.

10. Doing your research is important

Finally, all the experts emphasised the need for parents to educate themselves about nutrients such as B12, vitamin D, calcium and iron so that they could carefully plan their children’s diets.

“it’s a really good idea to consult healthcare professionals, and specifically a paediatric dietitian or registered nutritionist to plan the diet for your child,” says Amati. “It’s also important to make sure you regularly monitor children’s growth so we can quickly spot if there’s any growth or developmental delays.” 

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