Is it healthy to raise my family plant-based?
In recent years, the popularity of plant-based diets in Australia has surged, driven by ethical, environmental, and health concerns. Many families are adopting plant-based diets - be it vegan, vegetarian or flexitarian - not only for themselves but also for their children. So the question today is: is it healthy to raise my family on a plant-based diet?
The short answer is yes. There are many benefits to choosing a plant-predominant diet for your family, even if it isn't strictly meat-free.
Nutrient rich: A well planned plant-based diet can be very rich in many essential nutrients, such as fibre (including prebiotics), vitamins and minerals, antioxidants and polyphenols.
May promote long term health: Eating patterns that are rich in wholegrains, fruit, vegetables, nuts, seeds and legumes are associated with a reduced risk of several chronic diseases such as heart disease, some cancers, obesity and type 2 diabetes.
Environmental Sustainability: Many studies have identified that opting for a plant-rich diet with limited meat and animal products is associated with a smaller environmental footprint in animal agriculture. Research suggests that adopting a plant based diet could significantly lower greenhouse gas emissions, land and water use, contributing to a more sustainable food system in the future.
Having said all this, there are certainly some considerations to take into account when choosing a plant-based diet for the family - especially those that contain no or minimal animal products.
1/ Consider iron intake…and absorption
Iron is an essential micronutrient for our growing kids, as it is involved in red blood cell formation, energy production, cell growth and development - all of which needs to happen at an alarming rate for our bubs and kids! The most easily absorbable type of iron (‘haem’ iron) is exclusively found in animal products, so when it comes to plant based iron sources (‘non-haem’ iron), we need to think about not just the amount that we eat, but also how much is absorbed by our bodies. The target for 6-12 month old is 11mg per day, while 1-8 year olds require 9-10mg per day - but these targets were set with a mixed meat and plant containing diet in mind. With lower absorption rates (10% absorbed from a plant-only diet rather than 18% from a plant and animal diet) vegetarian families simply need to consume more iron rich foods to meet the intake targets of actually absorbed iron.
Great sources of plant-based iron include
Legumes such as lentils, chickpeas, kidney beans and black beans
Nuts
Seeds
Dried apricots
Tofu
Some wholegrains
Iron fortified cereals
Eggs are also a good source of iron (along with many other nutrients) if you choose to include them in your plant-predominant diet.
Consuming iron alongside a vitamin C containing food helps to boost the absorption of non-haem iron, so make sure you pair up your iron foods with options such as tomatoes, citrus fruits, kiwifruit, capsicum, strawberries, broccoli or a small glass of OJ!
2/ Boost those plant-based omega threes
Omega three fats have gained a lot of interest over the past several years as research has shown very strong links between omega three fats and brain health. Omega three fats may improve children’s cognition (such as learning and memory) and mood, and may also have a protective role in reducing the symptoms of asthma. Omega three fats are found in breast milk and some infant formulas, but as we start to wean on to solid foods, other sources should be included in the diet. There is no Recommended Daily Intake (RDI) for omega three fats set in Australia due to limited data, however research has observed that 40-55mg/day appears to be an adequate amount to prevent deficiency for kids up to 8 years of age.
A ‘flexitarian’ approach to plant based eating will often allow for fish to be included in the diet. And if this is true for your household, choosing a small serve of oily fish twice per week is a perfect target for meeting this adequate intake.
If you don’t consume fish however, there are some plant based sources of omega three fats that can be included instead These include
Chia seeds
Flaxseeds
Flaxseed oil
Walnuts
Hemp seeds
Including these foods regularly throughout the week will assist in reaching targets, however it may also be necessary to include an omega three supplement, particularly on a strict vegan diet.
3/ Vitamin B12
Vitamin B12 is an essential B vitamin that is important in neurological function and development and energy production. It is readily available in many animal products, including dairy foods and eggs. Many families following a vegetarian diet that includes both milk products and eggs consume more than enough vitamin B12, however it is difficult to do so on a strict vegan diet. Some small amounts are available in nutritional yeast, mushrooms and some algae products, but in order to consume adequate amounts, B12 fortified foods are generally recommended. These can include
B12 fortified soy milk
Marmite yeast spread
B12 fortified breakfast cereals
It is often also necessary to include a B12 supplement on a strict vegan diet.
4/ Look out for plant based ‘junk’ food
With the increasing popularity of plant based eating, it is no surprise to see that the supermarket shelves are heaving with new ‘vegan-friendly’ products. The problem is, just because foods are labelled as ‘plant-based’ or ‘vegan’, it does not mean they are nutritious!
Many vegan snacks and ready-meals for both kids and adults are highly processed and low in nutritional value.
While there is room in every healthy diet for some fun, processed and convenient foods from time to time, making these products the mainstay of your eating plan will likely come at a health cost - financially and health-wise. It may also prevent new eaters from exploring the wide world of delicious flavours, textures and types of foods out there.
Instead of relying on highly processed packaged foods, try to build up a repertoire of easy and healthy plant-based options for your little ones.
Some healthy and simple snack ideas (that the whole family can enjoy!) are:
Nut butter on crackers or toast
Chopped fresh fruit/fruit skewers
Avocado slices on wholemeal/grain toast
Chia puddings made on plant-based milk (make a batch of these in advance so they are ready to go when needed!)
Berries with yoghurt/soy yoghurt
Homemade bliss balls
Cherry tomatoes and baby cukes
Hummus dip with veggie sticks or crackers
5/ Be mindful if fussy eating strikes
Fussy eating is so incredibly common in Aussie kids, with some studies suggesting that up to 50% of kids are reported as ‘fussy’ eaters at some stage. While it may be a passing phase, it can be a long and stressful process for mum and dad to navigate. Some of the key aspects of fussy eating can be a reduction in both the number of foods and the amount of food that a child will consume. This can result in a limited diet that may not be meeting your child’s nutrient needs.
When this happens, it is important to consider if further dietary restrictions- such as adhering to a strict vegan diet - are completely necessary, or whether there is room to budge in order to allow a wider range of foods that your child may accept.
Depending on your reason for choosing plant based, you may not be comfortable to offer animal derived foods - and that’s ok too. However, if you do feel you can be flexible in this area, it may look like allowing your child to include eggs and fish, instead of a completely animal free diet. Or for some families, including a meat dish once weekly might be a good fit. Whatever you choose to do, keep in mind that being flexible does not do away with all the effort you’ve put into your plant-based eating plan. Once your little eater has started to accept a broader range of foods again, this might be a good time to reassess your diet and consider whether a move back to a plant-only diet is appropriate. An Accredited Practising Dietitian with experience working with children and families is a great resource to help guide you in this transition.
Raising a family on a plant-based diet offers many potential benefits, including improved health outcomes and environmental sustainability (not to mention, these diets can be really tasty!). However, it's crucial for families to approach their eating plan carefully to ensure they are offering their kids a balanced and adequate diet for their needs.
Want more? Book in with Lauren today for personalised and realistic advice for your family.
