October 16, 2025
By Karla Moreno-Bryce, as appeared in Minnesota Veg Living Magazine Issue 11
Some people believe a diet without meat, dairy, or eggs may increase the risk of nutrient deficiencies for children and adolescents. However, research shows that well-planned, supplemented plant-based diets can meet nutritional requirements and support proper growth and development, from infancy through adolescence and beyond.
Plant-based diets are supported by reputable health and nutrition organizations. For example, the Academy of Nutrition and Dietetics states that well-planned vegetarian and vegan diets are “healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.”
Studies have shown that children who follow plant-based diets tend to have a lower risk of obesity, cancer, and developing heart disease later in life. This is partly because plant-based diets are higher in fiber, lower in saturated fat, and free of cholesterol compared to omnivorous or animal-focused diets.
Key Nutrients to Consider
Calories and Dietary Fat
During periods of rapid growth, such as infancy and puberty, adequate calories and fat are essential for healthy development. Their meals should be focused around calorie-dense, nutrient-rich foods like nut and seed butters, avocados, tofu, and cooking oils. Calories and fat are a major component of what helps children and teens thrive so there’s no need to restrict them.
Iron and Zinc
Iron and zinc both play a role in supporting growth and development. Legumes, such as beans, lentils, and soy foods are great sources of iron. Children can meet their zinc needs through legumes, grains, and seeds.
Vitamin B12
Vitamin B12 is essential for making genetic material and keeping our nerve cells healthy. It’s a nutrient that plant foods naturally lack and must be obtained through fortified foods and/or supplements. Nutritional yeast is often mistaken as a reliable Vitamin B12 source for plant-based children, but not all varieties are fortified, and the exact amount in servings can be unclear. The most reliable way to meet it is through a supplement.
Calcium and Vitamin D
Calcium and Vitamin D are essential nutrients that support the development and maintenance of strong bones and healthy teeth. Foods such as fortified plant milks, calcium-set tofu, tahini, and cooked leafy greens are some options to meet calcium requirements. Since many children don’t get enough Vitamin D from sunlight alone, fortified foods or supplements can help meet any nutritional gaps.
Iodine
Iodine is crucial for plant-based children as it supports thyroid function and proper growth and development. Reliable sources include iodized salt, seaweed (in moderation), and iodine supplements, if needed, to prevent deficiencies.
A Note on Supplementation
There’s a misconception that only plant-based diets require supplementation, but all children’s diets, regardless of their focus, need careful planning and appropriate supplementation.
The Benefits of a Plant-Based Diet
With a variety of foods like legumes, grains, vegetables, fruits, nuts, and seeds, along with key nutrient supplementation and healthy eating habits at home, children on plant-based diets grow and develop normally as that of their peers. Ultimately, plant-based diets often provide greater nutritional and health benefits compared to other standard diets, particularly a reduced risk of chronic diseases.
References
- Alexy, U., Fischer, M., Weder, S., Längler, A., Michalsen, A., Sputtek, A., & Keller, M. (2021). Nutrient intake and status of German children and adolescents consuming vegetarian, vegan or omnivore diets: Results of the VeChi Youth Study. Nutrients, 13(5), 1707. https://doi.org/10.3390/nu13051707
- Baroni, L., Goggi, S., Battaglino, R., Berveglieri, M., Fasan, I., Filippin, D., Griffith, P., Rizzo, G., Tomasini, C., Tosatti, M. A., & Battino, M. A. (2018). Vegan nutrition for mothers and children: Practical tools for healthcare providers. Nutrients, 11(1), 5. https://doi.org/10.3390/nu11010005
- Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
- Desmond, M. A., Sobiecki, J. G., Jaworski, M., Płudowski, P., Antoniewicz, J., Shirley, M. K., Eaton, S., Książyk, J., Cortina-Borja, M., De Stavola, B., Fewtrell, M., & Wells, J. C. (2021). Growth, body composition, and cardiovascular and nutritional risk of 5- to 10-y-old children consuming vegetarian, vegan, or omnivore diets. The American Journal of Clinical Nutrition, 113(6), 1565–1577. https://doi.org/10.1093/ajcn/nqaa445
- Melina, V., Craig, W., & Levin, S. (2016). Position of the academy of nutrition and dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025
Bio for Karla Moreno-Bryce
Karla Moreno-Bryce, MDA, RD, LD, is a Registered Dietitian specializing in vegan nutrition for kids and founder of Vegan Kids Nutrition. Featured in outlets like HuffPost and BBC, Karla inspires caregivers, schools, healthcare professionals, and organizations by demonstrating how a plant-based diet can support children’s growth at every age. In her spare time, she enjoys visiting coffee shops with her husband and two daughters.
