Raising vegan kids in India

The medical position

Major nutrition organisations, including the Academy of Nutrition and Dietetics, the British Dietetic Association and Dietitians of Canada, state that appropriately planned vegan diets can be suitable throughout childhood. However, they also emphasise the importance of careful planning, supplementation and regular monitoring of growth and nutritional status.

Weaning (6-12 months)

Standard weaning principles apply. Iron-rich foods first (lentil purée, mashed chickpea, fortified iron cereal). Ensure adequate vitamin B12 intake from the start of complementary feeding, either through fortified foods or an appropriate supplement, following your healthcare provider's advice. Plant milks should not replace breastmilk or formula before age 1. If a breastmilk substitute is needed, use a commercially prepared infant formula recommended by your paediatrician. Homemade formulas and plant milks should never replace breastmilk or infant formula during the first year of life.

Toddler (1-3)

Kids this age have small stomachs and big energy needs.

• Add calorie-dense foods: peanut butter, tahini, avocado, ground nuts/seeds, dried fruit, full-fat coconut milk in curries.
• Include healthy fats at every meal to help meet energy needs.
• Three meals + 2-3 snacks a day.
• Keep introducing variety - texture, colour, taste. Picky stages are normal.

School age (4-12)

• Tiffin examples: roti roll with peanut butter + banana + chia; mini dosas + chutney; chana chaat in a tiffin; pasta with tomato sauce and roasted veg; vegetable poha; thepla + pickle.
• Snacks: peanut butter sandwich, banana, dates, roasted chana, hummus + cucumber, energy balls (oats + peanut butter + dates).
• Aim to include a source of protein, healthy fat and fruit or vegetables in most meals and snacks.

Teen

Increased calorie and iron needs (especially menstruating teens).

• Protein powders usually aren't necessary if nutritional needs are met through food, but they can be a convenient option for active teenagers when recommended by a healthcare professional or sports dietitian.
• Pay attention to iron and B12.
• Don't make food a battleground - teens need autonomy.

Supplements (all ages)

• Vitamin B12: Essential for all vegan children. Dose depends on age and the supplement used.
• Vitamin D: Often recommended for children, particularly where sun exposure is limited.
• Omega-3 DHA: May be considered, particularly if intake of omega-3-rich foods is low.
• Iodine: Important if iodised salt or iodine-rich foods aren't consumed regularly.

Talking to your paediatrician

Some paediatricians may have more experience with plant-based diets than others. Bringing reliable nutrition resources and discussing your child's diet openly can help ensure they're receiving appropriate care.

• The 2016 Academy of Nutrition and Dietetics position paper.
• Your child's bloodwork.
• A list of supplements you're giving.

Discuss whether monitoring growth, haemoglobin, ferritin, vitamin B12 and vitamin D is appropriate for your child based on their diet, age and medical history.

"Our paediatrician's response was simply that we should ensure adequate B12 and vitamin D and schedule six-monthly bloodwork for the first year. That was the whole conversation."

Family conversations

Extended family will often express concern. Most of it is well intentioned.

• Avoid arguing the science with a family member who is expressing worry rather than asking a question.
• A visibly healthy, growing child is the most effective response.
• Invite older relatives to contribute meals the child enjoys - a shared cooking role usually shifts the dynamic.

School strategy

• Email the school once at the start of the year. State what your kid eats and what to do at celebrations.
• For birthday parties: send a vegan cupcake along.
• It's helpful to identify a teacher or staff member who understands your child's dietary needs and can help during celebrations, trips or special events.

What if a child decides they want to eat meat as a teen?

Any child's dietary choices as they grow older are their own. As children grow older, they may want to make their own food choices. Keeping conversations respectful, providing accurate information and avoiding pressure can help maintain a positive relationship with food regardless of the choices they eventually make.

Nutrients to pay extra attention to

While every child has different nutritional needs, vegan families should pay particular attention to:

• Vitamin B12
• Vitamin D
• Iron
• Calcium
• Iodine
• Zinc
• Omega-3 fats (especially DHA)
• Protein
• Energy intake (calories)

Most of these nutrients are easy to obtain through a combination of whole foods, fortified foods and appropriate supplements.

Signs to discuss with your paediatrician

Speak to your healthcare provider if your child experiences:

• Poor weight gain or slowed growth
• Persistent fatigue
• Pale skin
• Delayed developmental milestones
• Ongoing digestive issues
• Extremely selective eating that limits nutrient intake

These symptoms aren't unique to vegan diets, but they deserve medical assessment regardless of dietary pattern.

Disclaimer

This chapter is intended for educational purposes only and shouldn't replace personalised medical advice. Children's nutritional needs vary with age, growth rate and medical history. If you're raising a vegan child, work with your paediatrician and, where possible, a registered dietitian to ensure they're meeting their nutritional needs and growing appropriately.