Vegan Diet for Kids

This is a rough guide to daily meal planning for children and teens. Every child  has their own metabolism. Some children are more active and burn through calories much more quickly. Some children are more contemplative and play quietly and tend to conserve calories. Some regardless of activity level just seem to have a higher or lower metabolism. Your child is an individual. At well visits to the doctors office your child will be measured on a regular basis. It is important to maintain a healthy body mass index for overall health.

Serving recommendations based on age:

First year of life -breast feeding and starting solids in more detail in upcoming blog

1 to 4-year-olds. 

Whole grains bread cereals; four serving

Vegetables 2 to 4 tablespoons of dark green vegetables a fourth to a half a cup of other vegetables. 

Legumes, nuts ,seeds, non-dairy milk’s a fourth to a half a cup of legumes three servings of breastmilk or other non-dairy milk 

fruits 3/4 to 1 1/2 cups

5 to 6-year-olds

Whole grains, breads, cereals: 5-6 servings vegetables: 1/4 cup dark green vegetables a fourth to a half a cup other vegetables

Legumes, nuts, seeds, non-dairy milk‘s colon and a2 to 1 cup legumes three servings of milk or non-dairy milk

Fruits 1 to 2 cups

7 to 12-year-olds

Whole grains, breads, cereals 5 to 7 servings

Vegetables: one serving dark green vegetables three servings other vegetables

Legumes, nuts, seeds, non-dairy milk: two servings lagoons three servings Plant based milk

Fruit: three servings

13 to 19-year-olds

Whole grains, breads, cereals 5 to 10 servings

Vegetables: 1 to 2 dark green vegetables, three servings of other vegetables

Legumes, nuts, seeds, non-dairy milk‘s: three serving legumes 2 to 3 servings of non-dairy milk

Fruit: four servings

Be sure to include a source of B12 such as any typical children’s multivitamin or vitamin fortified cereals or fortified non-dairy milk’s.

Avoid overfilling your child. Equally important avoid underfilling. Some young children need less fiber and more calorically dense foods focusing on healthy fats to thrive. Others may need more fiber to keep a healthy body mass index. Adjustments to their dietary intake need to be made based on your child growth. Always focus on healthful foods. 

Fill your child with wholesome thoughts, activities and food. Parent intentionally. Eat consciously.