Plant-based diets help children thrive

With the global awareness of health and environmental protection increasing, more and more families are choosing a plant-based diet as a lifestyle.

In today's society, plant-based eating is not only an ethical choice but is also revered for the health benefits it brings. This dietary pattern includes primarily vegetables, fruits, legumes, grains, nuts, and seeds while excluding all meat, poultry, seafood, and other animal-derived products such as milk, cheese, and eggs.

Research shows that a diet free of animal products can improve blood sugar control, promote digestive health, and reduce the risk of cardiovascular disease, cancer, and diabetes. However, there are still certain controversies and questions in society surrounding whether this dietary approach is suitable for children's health and safety.

A 2021 research paper published in the journal Nutrition Research provides a resounding answer. The study states that a well-planned vegan diet, combined with appropriate supplements, can provide children with the key nutrients they need to ensure normal development of height and weight and is beneficial.

The UK's National Health Service (NHS) also supports this view, arguing that by eating a balanced diet and supplementing key nutrients such as vitamins B12 and D, a vegan diet can be ideal for pregnant women and children. American pediatrician Dr. Reshma Shah also emphasized the importance of providing a variety of fruits and vegetables from an early age for children's growth.

When introducing solid foods to infants, Dr. Shah recommends choosing iron-rich foods such as beans, lentils, and tofu, as well as iron-fortified infant cereals to prevent iron deficiency anemia. These foods are also good sources of protein and zinc. Additionally, she recommends providing children with a variety of fruits and vegetables to ensure they get essential nutrients, while avoiding hard, raw fruits and vegetables that can cause choking, as well as foods containing honey, sugar, and salt.

Stephanie McBurnett, a nutritionist and educator with the Physicians Committee for Responsible Medicine, also points out that children need more energy from healthy fats than adults. She recommends foods like mashed avocado, tofu and nut butters for children, stressing that nuts and seeds, in addition to providing healthy fats, also contain important nutrients such as vitamins E and B6, folate, calcium and selenium.

During infancy, Dr. Shah specifically reminded that babies under 12 months old should use breast milk or commercial infant formula as the main source of milk. After one year of age, breastfeeding can continue if both mother and child are willing. For children with soy allergies, there are fortified soy or pea milk options. Fortified plant milks, especially soy milk, are excellent alternatives for children on plant-based diets because their protein and calorie content are similar to whole milk.