As a parent, you want your child to be healthy, and nutrition is a key part of that goal. But if you follow a diet that eliminates certain food groups, such as vegan, vegetarian or carnivore, should your child do the same? Henry Ford Health registered dietitian Allegra Picano, MS, RD, has answers about diets and developing healthy eating habits for kids.
Can Kids Eat Restrictive Diets?
It’s natural to want your children to share your values about food choices. However, children should not always adopt their parents’ eating patterns.
“Children are in a state of rapid growth and development, so proper nutrition is critical,” explains Picano. “The best way to get all the nutrients they need is through a balanced diet that includes fruits, vegetables, whole grains, lean proteins and heart-healthy fats. Eating vegan, vegetarian or carnivore typically means eliminating a major food group, which can make it difficult to get all the nutrients needed to support growth and development.”
Are Vegan and Vegetarian Diets OK for Kids?
Many kids and teens can safely follow a vegetarian diet—if you’re careful about making sure they get the nutrients they need. “Certain variations of a vegetarian diet can include a variety of plants, plus eggs and dairy,” says Picano. “These foods can supply almost everything a child needs.”
Vegan diets require more caution because they don’t include meat, eggs and dairy, which contain nutrients not commonly found in plants. “Talk to your child’s healthcare provider or dietitian before moving forward with a vegan diet,” Picano says. “Vegan diets require specific supplementation, and it is important to work with a qualified professional to ensure nutrient deficiencies do not occur.”
If your child does choose a vegetarian or vegan diet, check in with their healthcare provider regularly about their nutrition. Together, you will need to make sure they get enough of these key nutrients:
- Protein: Protein is essential for brain development, energy and many other vital functions. Good plant-based protein sources are legumes, nuts and seeds. Vegetarian diets may also include animal-based protein sources like eggs and Greek yogurt. “You don’t have to eat meat to get the protein you need,” says Picano. “But you do need to be mindful about getting protein from other sources.”
- Vitamin B12: This nutrient is only found in animal products and nutritional yeast, and is essential for brain health, nerve function and the formation of red blood cells. “If you’re not eating any eggs, dairy or meat, you will likely need a vitamin B12 supplement,” Picano says. “Without treatment, B12 deficiency anemia can cause developmental delays and damage to the heart and nerves.”
- Calcium: This mineral is essential for bone, muscle and nerve health. Dairy products are the most common source of calcium. “Green leafy vegetables are another source, but children would need to eat large amounts to meet their needs,” Picano says. “If your child doesn’t consume dairy, choose calcium-fortified non-dairy milk.”
- Vitamin D: Essential for bone development and immune health, this nutrient is found in fatty fish, egg yolks, cheese and fortified foods. “A lack of vitamin D can cause rickets, which can cause skeletal deformities, stunted growth, muscle weakness and issues with tooth formation.”
- Zinc: This mineral supports immune function, wound healing and growth, and is often lacking in plant-based diets. “Good sources include legumes, nuts, seeds and fortified cereals,” Picano says. “Your child’s provider can help determine if supplementation is needed.”
- Iron: Everyone needs enough iron for transporting oxygen to the body’s organs and tissues. Iron deficiency leads to anemia, which can cause fatigue, dizziness and developmental delays. “You can get non-heme iron from plants, but this type doesn’t absorb as easily as heme iron from animal sources,” Picano says. “You may need to talk to your child’s provider about iron-rich plant sources or an iron supplement.”
Should My Child Eat a Carnivore Diet?
The carnivore diet, which consists solely of animal products, is popular on social media. This plan excludes all fruits, vegetables, legumes, grains, nuts and seeds. Though some people report that this diet makes them leaner and stronger, health experts don’t recommend it for babies, kids or teens.
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“The carnivore diet excludes all plant foods, so you miss out on fiber, vitamins, minerals and antioxidants that fight diseases,” Picano explains. “These nutrients are essential for brain, gut, heart and immune health. Kids who eat a carnivore diet can develop deficiencies in thiamine, folate, vitamin C, potassium and magnesium that can lead to severe health issues.”
How to Help Your Child Develop Healthy Eating Habits
Children and teens are learning how to eat for life, and you can help with that process. Instead of encouraging a restrictive diet, Picano recommends giving children a say in what they eat.
“Offer your child a variety of healthy foods and let them choose which foods they want and how much to eat,” says Picano. “Although you may feel strongly about eating vegan or vegetarian, it’s best to let your child develop their own dietary choices. This approach helps children develop healthy, independent eating habits they can carry into adulthood.”
Picano also recommends leading by example. “If you want your child to eat fruits and vegetables, then make sure you’re regularly eating them, too,” Picano says. “If they see you eating it and they’re repeatedly exposed to it, they will be more likely to try it. It can take up to 30 exposures to a food before a child will try it and like it, so don’t give up.”
Ask the Experts When Needed
It’s challenging to sift through all the conflicting information about which diets are healthy, especially when it comes to your child. But there’s one reliable way to ensure they’re getting the nutrition they need: talk to a healthcare professional.
“Helping kids eat healthy can feel overwhelming, but you’re not alone,” says Picano. “Talk to your child’s healthcare provider or a registered dietitian. They can help you feel comfortable feeding your children foods that suit their tastes and fulfills their nutritional needs.”
Reviewed by Allegra Picano, MS, RD, a registered dietitian-nutritionist at Henry Ford Health.
