Can babies be vegan? How to raise healthy plant-based children, according to the experts

Wondering how best to raise vegan babies and children? Specialist paediatric dietitian Paula Hallam shares her expertise…

Babies and children have different nutritional requirements to adults as they grow and develop, so nutritional requirements need to be carefully considered and meals planned accordingly.

This is true for all families, but there are additional considerations that should be taken into account when raising children on a plant-based diet.

However, it is possible to avoid animal products during all stages of raising vegan babies and children and in many cases, it can be healthier.

Breastfeeding as a vegan

Breast milk is ideal for babies and provides all the nutrition they need for their first (approximately) six months.

It is possible to be healthy when vegan in pregnancy and while breastfeeding, with a well-planned and balanced plant-based diet.

For both non-vegan and vegan women, there are a few additional nutritional considerations to take into account and supplements to consider.

These include a vitamin D supplement, vitamin B12 supplement of 1025mcg/day, long chain omega-3 supplement of 400-500mg/day (at least 250mg DHA) and an iodine supplement of 150-200mcg/day.

Breastfeeding women also have high calcium requirements of an additional 550mg per day, on top of the 700mg per day recommended for adult females.

Many breastfeeding vitamin and mineral supplements contain calcium (typically 600-700mg), but check the brand you’re using.

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The best plant-based foods to eat while breastfeeding

Supplements can be useful for meeting nutritional needs while breastfeeding, but there are also plenty of plant-based foods that can give a boost of essential vitamins and minerals.

Using fortified dairy alternative drinks and yoghurts can help meet calcium requirements, as well as including calcium-rich foods such as broccoli, kale, okra, watercress, spring greens, oranges, tahini and calcium-set tofu daily.

Breastfeeding women also have additional protein needs – 11g extra per day for the first 6 months and 8g extra for 6 months and beyond.

These figures are in addition to adult requirements of 0.75g protein/kg (60kg female adult requires 45g protein/day).

Aim to include protein-rich food at every meal and snack. Examples include all types of beans and legumes, tofu, tempeh, nuts and seeds and grains such as quinoa, oats, wheat and rice.

Vitamin A requirements also increase significantly during breastfeeding.

There are plenty of plant-based sources of beta-carotene, which is the precursor of vitamin A, that our bodies convert to vitamin A.

Good sources include red/orange vegetables as well as leafy greens, sweet potato, carrots, pumpkin, peppers, spinach and mango.

Plant-based infant formulas

Unfortunately, there is no fully vegan infant formula available in the UK.

SMA soya infant formula is the closest available, which is mostly plant-based, except for the vitamin D source from lanolin in sheep’s wool.

The NHS has a precautionary approach of not recommending soya infant formula for babies under six months.

However, there has been a systematic review of 14 studies, confirming the safety of soya infant formula.¹

Soya infant formula is not suitable for premature infants, babies with kidney disease or babies with congenital hypothyroidism, as soya can interfere with absorption and metabolism of levothyroxine (thyroid replacement therapy).

In these instances, it is important to discuss with your doctor.

There are two vegan infant formulas available in mainland Europe (Permiriz and Bebe M) based on rice hydrolysate, which could be options for vegan families.

Home-made formulas are not suitable for any babies, as they do not provide adequate nutrition to support a baby’s growth and development, therefore they are not a safe option for babies of vegan families.

There have been cases in the past of homemade formulas leading to severe malnutrition and even death.

Plant-based dairy alternative drinks for toddlers

There is no ‘perfect’ dairy alternative drink for toddlers, but fortified drinks can be used within foods for babies from six months of age, but not as a main drink until at least 12 months.

Breast milk is still the ideal option for all toddlers, and a fortified soya/pea/oat-based drink can be included after 12 months of age if families would like an alternative or additional drink.

Try to choose dairy alternative drinks that are fortified with calcium, iodine, vitamins D and B12.

Also, consider the protein and energy content of the dairy alternative drink. For example, I don’t recommend nut or coconut-based drinks for young children, as they are very low in calories and protein.

Look for dairy alternative drinks that have about 40 calories and 2g protein per 100ml, as a guide.

Weaning a plant-based baby

You can introduce solids when your baby can sit up with minimal support, can hold their head and neck steady and can look at food, pick it up and bring it to their mouth.

When your baby is showing all the developmental signs above, you can start them on some first foods once per day.

For first foods, it is recommended to start with savoury foods, such as vegetables, and iron-rich foods (beans, lentils, tofu, iron-fortified cereals, nut butters), as iron is one of the main nutritional reasons that solids need to be introduced.

Looking to the future? Get healthy nutrition tips for older vegan children.

Key nutrients for vegan babies and toddlers

Iron

Iron is a critical nutrient for babies and toddlers, because babies are born with enough iron stores to last about six months (if born at full term and a good birth weight).

After this time, iron stores start to decrease and additional sources of iron from food need to be provided to meet their increased requirements for growth.

Iron rich foods include beans, lentils and peas, soya beans and tofu, nut butters or ground nuts, seed butters or ground seeds and grains, such as quinoa, oats and iron fortified cereals.

Fats

Babies and toddlers have a higher need for fat than adults, as a percentage of calorie intake.

For adults and children over four years old the recommended fat intake is ‘not more than 35 per cent’ of their calories, whereas babies and toddlers need more fats, about 35-45 per cent of energy intake.

For vegan babies, it’s recommended to include a source of fat at every meal, as many plant-based foods, such as lentils and beans, are naturally low in fats.

Aim for a variety of healthy fat sources, such as avocado, nut butters or ground nuts, seed butters or seeds, olive oil, as well as breast milk and higher fat dairy alternatives.

Essential fatty acids

There are two types of essential fats called linoleic acid (LA) and alpha linolenic acid (ALA). Essential means that our bodies cannot make these fats and they need to be obtained from the foods we eat.

LA is available in many different foods and intakes are not a problem in children.

ALA is converted through a series of steps to EPA and DHA, which are thought to be the ‘active’ forms, as many health benefits are associated with EPA and especially DHA.

DHA is essential for the development of the brain and eyes in children. 40 per cent of a baby’s brain is made up of DHA!²

EPA and DHA are commonly found in oily fish, but some vegan-friendly sources are available.

ALA is found in plant-based foods such as flax, hemp and chia seeds, as well as walnuts and tofu.

Algal oil supplements are the best plant-based source of DHA and EPA for vegans.

The body is not very efficient at converting ALA to DHA and EPA, so it is better to obtain DHA and EPA from the diet if possible.

Recommended supplements for vegan children

In the UK, the Department of Health recommends a supplement of vitamin D for all breastfed babies from birth and vitamins A, C and D for all breastfed babies and children from six months to five years of age, regardless of their eating pattern.

Formula-fed babies who are drinking more than 500ml of infant formula do not need a supplement.

According to plantbasedkids.uk, these are the recommended extra supplements for plant-based children, including vegan babies and toddlers:

• Vitamin B12 2.5-5mcg/day
• Iodine 50-70mcg/day
• DHA 10-12mg/kg/day (6 months-2 years); 100-150mg/day (2-4 years)

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Featured photo © Viktor Kochetkov via Adobe Stock

References:

1. Vandenplas Y, Castrellon PG, Rivas R, Gutiérrez CJ, Garcia LD, Jimenez JE, Anzo A, Hegar B, Alarcon P. 2014, Safety of soya-based infant formulas in children. Br J Nutr. Accessed via: pubmed.ncbi.nlm.nih.gov/24507712/
2. Lauritzen L, Brambilla P, Mazzocchi A, Harsløf LB, Ciappolino V, Agostoni C. 2016, DHA Effects in Brain Development and Function. Nutrients. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC4728620/