For parents who have decided to raise their kids on a vegan diet, one of the biggest challenges is finding ways to meet nutritional requirements.
There are many resources for parents who are raising vegans, but it can be overwhelming to choose which ones will be most helpful and relevant for your family.
The following list of tips will help you get started on this journey:
| Takeaways |
|---|
| – Raising a vegan family can come with challenges, but there are many resources available to help parents navigate the process. |
| – Finding a support system and connecting with other vegan families can be helpful when facing challenges. |
| – Educating children on the values and benefits of veganism at a young age can help instill a lifelong commitment to compassion and sustainability. |
| – With careful planning and attention to nutrition, a vegan diet can be healthy and suitable for all ages. |
| – Communicating openly and respectfully with non-vegan family members can be helpful in navigating these relationships. |
Embrace The Criticism
The first and most important thing to keep in mind is that you’re not the only person who has ever been criticized for raising a vegan family.
Vegan parents have been experiencing this for years, but it’s only recently become more widespread in mainstream discourse.
If you take the time to research how your children’s veganism will impact their health, you’ll probably find evidence that supports what they are choosing to do and plenty of other sources that warn against it.
It’s easy to get defensive when others express concern about your child’s diet and lifestyle choices; however, responding defensively will only cause tension and make things worse.
Instead of getting angry or sad about these conversations (which will likely lead nowhere), try focusing on understanding where the criticism is coming from there may be valid points hidden somewhere within all of those words!
Teaching your kids about veganism doesn’t have to be difficult. Check out 15 Simple Ways to Teach Your Kids About Veganism and Animal Rights for easy and fun ideas to get them excited about living a compassionate lifestyle.
Find Support
There are a number of organizations and forums that can help you find the support you need to raise a vegan family.
These include:
- The Vegan Society’s forum is an online space where parents can get advice from other like-minded people, share their own experiences, or just vent about how difficult it is to find vegan baby formula in your local supermarket.
- The website VegFamily is dedicated 100% to helping veg families share information with one another. It has articles on everything from vegan pregnancy diets to recipes for picky eaters, as well as lists of local support groups and events around the world.
- Vegan Families Online (VFO) offers access to private message boards where vegans in similar situations can connect with each other and talk through their challenges together and since many VFO members come from different countries all over the world, this can be very helpful if you’re looking for advice about raising your children abroad!
Know Your Why
As a vegan parent, you’ll have to be confident in your decision to raise a vegan family, and know how to handle the challenges that come with it. You can’t “wing it” when raising a vegan child; there are certain things that must be considered.
For example, you must make sure your kids are getting enough nutrients from their diet, especially if they’re growing quickly from infancy into childhood and beyond (and especially when breastfeeding).
Your child could suffer from anemia as a result of not eating iron-rich foods!
If you want your kids to grow up healthy and strong, one of the most important things for you to do is understand why you want them on this path and stick with it! Most importantly: don’t let anyone tell you otherwise.
Planning a trip can be stressful enough, especially when you’re trying to find vegan options. The good news is, there are plenty of vegan-friendly countries to choose from. Check out our guide to The Top Vegan-Friendly Countries to Visit to start planning your next adventure.
Do Your Research
Raising a vegan family can be challenging, but it’s also very rewarding. The first thing to do is to do your research.
Before you and your partner decide to raise your children as vegans, make sure that you’re prepared for the questions they may ask and the negative reactions they could face from others.
Be aware of what’s available in your area you’ll need access to a variety of plant-based proteins (lentils, peas, beans), vegetables and fruits (carrots, broccoli), milks (soy milk), calcium-fortified foods (tofu).
Also make sure you know where you can get reliable information about raising vegan children don’t rely on Internet searches alone!
Have A Plan
Have a plan. It’s important to have a plan for your vegan meals so you can keep them on the table and out of the trashcan (and not just because of the environmental impact).
Stick to recipes that use simple, easy-to-find ingredients and rely on pantry staples like beans, lentils and dried fruit.
You can also freeze large batches of soups or stews in individual portions and pull them out when needed.
Be creative with cooking methods. Sometimes we get stuck in our ways when it comes to cooking—making pasta one night while having quinoa another isn’t something most people do every day!
But if you think creatively about how you cook your food (or what kind of foods you cook), you might find new ways to make familiar dishes taste great without meat or dairy products.
Make sure everyone has enough vegan options at home; this will help ensure that no one is ever left hungry or unsatisfied when they get home after school/work—particularly important if they may feel socially excluded due to their dietary choices!
| Benefit | Description |
|---|---|
| Reduce food waste | Having a plan helps reduce food waste by ensuring that you use up all the ingredients you have purchased or meal-prepped. |
| Save time and money | Planning your meals ahead of time can save you money on groceries and time spent figuring out what to cook for dinner each night. |
| Eat a balanced diet | Planning your meals can help ensure that you eat a balanced diet with all the nutrients your body needs. |
| Avoid last-minute decisions | Planning your meals can help you avoid making last-minute decisions that may not be as healthy or satisfying. |
| Try new recipes | Planning your meals can be a great opportunity to try new vegan recipes and experiment with different flavors and ingredients. |
Be Flexible
Being flexible is key to raising a vegan family. If you want to make sure that your children are getting the best nutrition possible, be flexible with your diet, lifestyle and schedule.
In terms of diet, be open to trying new things. Some food combinations may not sound appetizing at first but if you can get past that, you might find some really unique recipes in which even non-vegans will enjoy!
When it comes to flexibility in lifestyle, this means being open-minded toward other people’s opinions (even if they don’t agree with yours) as well as being willing to compromise when necessary.
For example: maybe your partner wants to try going out for dinner at an Italian restaurant once every couple weeks while you would prefer going somewhere else more often than that; or perhaps there is an important work event coming up at which everyone else will be eating steak but your veganism means you won’t eat beef you could either skip this event altogether or go along with the others by finding something else on the menu (such as chicken).
Finally, when it comes down how much flexibility we need when raising our kids I would say that no matter what kind of parent we are there will always be times where our plans change due either directly or indirectly related factors such as illness/injury from ourselves or another family member(s), unexpected guests visiting unexpectedly causing us having too many guests over unexpectedly resulting in needing more food than originally planned on making etcetera etcetera ad infinitum ad nauseam et cetera
As more people turn to plant-based diets, it’s important to understand why veganism is the future of food. Check out our article, Why Veganism Is the Future of Food, to learn about the environmental, ethical, and health benefits of going vegan.
Be Confident In Your Decision
It’s important to teach your kids how to be confident in their choices. The best way to do this is by being confident yourself.
Even if you don’t feel completely at ease with your decision, put on a brave face and show them that it’s okay for them to make mistakes and learn from them. Show them that it’s worth standing up for what you believe in even if it means going against the grain sometimes.
Make Sure They Are Getting Enough Iron And Vitamin B12
Because your children are growing quickly, they need more iron and vitamin B12 than adults. You can get these nutrients from a variety of plant-based sources, including leafy greens (like kale or spinach), dried fruits (like raisins), and beans.
To ensure that your kids are getting enough iron, it’s important to make sure they have at least one serving of these foods with each meal or snack. You can also look at their stool color every so often to check for signs of anemia: if their poop is pale or grayish, then they may need to get more iron in their diet.
If you notice any symptoms of anemia—such as weakness, fatigue, headaches—you should consider increasing the amount of iron-rich foods in their diet until those symptoms go away.
And if your kids are vegan because you’re looking into how plant-based diets affect athletic performance? Well then there’s nothing wrong with giving them supplements too!
| Food | Iron content (mg) | Vitamin B12 content (mcg) |
|---|---|---|
| Fortified breakfast cereals (1 cup) | 4-18 | 0.6-6 |
| Spinach (1 cup, cooked) | 6.4 | 0 |
| Lentils (1 cup, cooked) | 6.6 | 0 |
| Tofu (1/2 cup) | 4.5 | 0.9 |
| Chickpeas (1 cup, cooked) | 4.7 | 0 |
| Fortified plant milks (1 cup) | 0-6 | 0-3 |
| Nutritional yeast (1 tbsp) | 0.3 | 2.4 |
Note: This table includes commonly consumed plant-based and fortified foods that are high in iron and vitamin B12. The actual nutrient content can vary depending on brand and specific recipe. It is important to work with a healthcare professional to ensure adequate nutrient intake.
Consider Whether The Kids Want To Be Vegan
Kids can be vegan, but it’s not always easy. When a child is kept on a vegan diet, they have to eat different foods than their friends and family do.
This may mean that the child has to choose between eating something that isn’t right for them or going without.
The same goes for children who choose not to be vegan—they may have trouble finding things that they like at school or events with other kids because everyone else will be eating meat.
If your child is interested in being vegan, you should discuss whether or not this is something he or she wants before making any big changes.
Raising compassionate and vegan children in today’s world can be challenging, but it’s worth the effort. Check out The Ultimate Guide to Vegan Parenting: How to Raise Compassionate Kids for practical tips on how to talk to your kids about veganism, navigate social situations, and more.
Make It Fun And Engaging For Kids To Eat Fruits And Veggies
While you may not feel that you have time to be creative when preparing food for your family, the truth is that it’s never too late to get started.
You can begin by making sure that each dish contains a wide variety of colors and shapes. This way, children are likely to find something they like at every meal.
Next, include a variety of textures in each serving. Minced meat or ground beef can be replaced with grated vegetables such as carrots, zucchini and celery; if you’re using tofu instead of chicken breasts then try mixing it into different shapes such as triangles or cubes you’ll find that these options add interest (and won’t look like what your kids usually associate with “vegetables”).
Lastly, don’t be afraid to get creative when preparing meals yourself! If you have an artistic side then let loose on making faces out of avocado slices; if not then make sure there’s always plenty on hand so everyone gets their share!
| Idea | Description |
|---|---|
| Fruit kebabs | Cut up fruits like mango, pineapple, and berries and put them on bamboo skewers for a fun and colorful treat. |
| Veggie faces | Use sliced veggies like cucumbers, cherry tomatoes, and bell peppers to make silly faces on a plate. |
| Smoothie bowls | Blend frozen fruit with yogurt or non-dairy milk and top with granola, fresh fruit, and nuts for a delicious and nutritious breakfast. |
| Veggie chips | Make homemade chips out of vegetables like kale, sweet potatoes, or zucchini for a healthy snack. |
| Popsicles | Freeze 100% fruit juice or smoothies in popsicle molds for a refreshing and fun dessert. |
| Salad bar | Set up a salad bar with lots of toppings like chopped veggies, nuts, and dried fruit, and let kids create their own salads. |
| Fruit sushi | Use sliced fruit like kiwi, strawberries, and mango to make sushi rolls with sticky rice and nori. |
Keep It Simple
Avoid processed foods. Processed foods are loaded with sugar and chemicals, which can make your child sick.
Make sure you’re getting enough calories. If your child is growing, he or she will need more calories than an adult does—and if you’re not eating enough yourself, it’s really hard to make sure that your kid gets the right amount of food!
Get enough protein: A vegan diet doesn’t have as much protein in it compared to a meat-based one (because there aren’t many animal products on a vegan diet), but still needs some extra help from time-to-time; this means finding sources such as nuts or beans instead of animal products like eggs or dairy products.
Avoid junk food and sweets: These types of foods tend not only contain high amounts of sugar but also cause inflammation in our bodies due to their high fat content.
Ensure adequate vitamin D intake: Vitamin D deficiency has been linked with cardiovascular disease risk factors such as blood pressure problems and heart failure among others.
Eat variety – Just like humans need different kinds of foods according to their individual needs so do animals who vary greatly according to breed type/size etc.,
If you’re considering raising your kids on a vegan diet, you may be wondering about the benefits. Check out our article, 10 Surprising Benefits of Raising Your Kids on a Vegan Diet, to learn about the health benefits, environmental impact, and more of a plant-based lifestyle.
Conclusion
Raising a vegan family can be a challenge, but it’s worth the effort! The most important thing is to keep your kids healthy and engaged in their food choices.
You might be surprised by how much they enjoy eating delicious veggie meals that will make them feel great.
The more you read up on the topic and have a plan for making sure everyone gets enough nutrients, the better off you’ll be when raising your vegan children.
Further Reading
Here are some additional resources to help you navigate the challenges of raising a vegan family:
The Vegan Family: Challenges and Opportunities: This scientific paper explores the benefits and challenges of raising a vegan family, including social and environmental factors.
Vegan When Family Is Not: Nutriciously offers advice on how to stay true to your vegan values even when the people around you are not plant-based.
Raising Vegan Kids When Only One Parent Is Vegan: Plant-Based Juniors shares tips and advice on how to raise vegan children in a household where not everyone is plant-based.
FAQs
What are some challenges of raising a vegan family?
Some challenges of raising a vegan family include navigating social situations (like family gatherings or school events), dealing with picky eaters, and making sure your family gets enough of all the necessary nutrients.
How do I make sure my family gets enough nutrients on a vegan diet?
Planning balanced and varied meals is important for making sure your family gets all the nutrients they need on a vegan diet. You may also want to consider taking supplements, like vitamin B12, to ensure that your family is getting enough of certain nutrients.
What if my partner or other family members are not on board with a vegan lifestyle?
It can be challenging when not everyone in the family is on board with a vegan lifestyle. Communicating openly and respectfully, educating them on the benefits of veganism, and leading by example can all be helpful strategies for navigating this situation.
How can I deal with social situations, like family gatherings, as a vegan family?
Dealing with social situations can be one of the biggest challenges of raising a vegan family. Some strategies for handling these situations include bringing your own food, communicating your dietary needs to your host or hostess, and focusing on spending time with your family rather than the food.
What are some tips for raising vegan children?
Some tips for raising vegan children include educating them on the values and benefits of veganism, leading by example, getting them involved in meal planning and preparation, and focusing on delicious and varied meals.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
