If you’ve been following the conversation around plant-based diets for children, you may have noticed something significant happened in 2025. The Academy of Nutrition and Dietetics — one of the world’s largest and most respected organizations of nutrition professionals — updated their position on vegetarian and vegan diets, and the change has sparked considerable discussion in the plant-based community. What does this change actually mean for families raising plant-based kids? Has the science changed, or just the messaging? And most importantly, what should parents take away from this shift? Let’s break down what happened and explore what this means for your family’s plant-based journey.
Why do people choose to follow plant-based diets?
There are several reasons why someone may choose to follow a vegetarian or vegan diet, including religious reasons, health reasons, preferences or tolerances, environmental reasons and sustainability, and animal rights.
There are also health benefits associated with plant-based diets, including lower blood pressure, lower cholesterol, and decreased risk of constipation. And although a plant-based diet may be helpful in achieving or maintaining a healthy weight, it’s still important to follow age-appropriate portion sizes, especially for whole grains, nuts, and seeds.
What’s the difference between vegan and vegetarian diets?
Vegan and vegetarian diets are primarily plant-based, meaning all meals consist mostly of plant foods including fruits, vegetables, whole grains, nuts and seeds, with little to no animal products.
A person following a vegetarian diet may consume limited types of animal products. There are many types of vegetarian diets:
- Lacto-vegetarian: consumes dairy; does not eat meat, poultry, eggs, or fish
- Ovo-vegetarian: consumes eggs; does not eat meat, poultry, dairy, or fish
- Lacto-ovo vegetarian: consumes dairy and eggs; does not eat meat, poultry, or fish
- Pescatarian: consumes fish; does not eat meat, poultry
A person following a vegan diet does not consume any animal products including meats, dairy, eggs, and seafood. This diet sometimes excludes honey and gelatin as well, depending on the individual’s decision.
Are vegan and vegetarian diets safe for children?
Vegan and vegetarian diets may seem restrictive, and although the Academy of Nutrition and Dietetics (AND) updated their position in 2025, it did not say that vegan and vegetarian diets are not safe for children as long as the diets are well-planned.
Among the reasons for the updated position is a recognition that kids aren’t just “small adults” and they require highly specialized nutritional guidance for proper growth and development. AND calls out a need for dedicated and detailed guidelines and consulting a health professional is recommended.
Sourcing health information from reputable sources — such as registered dietitians specializing in pediatric plant-based nutrition, peer-reviewed research, and reputable nutrition organizations — is the best way to find out how to feed vegan and vegetarian children safely.
What is vegan and what makes it more complex for children?
Since a vegan diet eliminates the most nutrient sources, it has the most risk of nutrient deficiencies. In other words, the more restrictive a diet, the more expertise and monitoring are required to execute it safely — especially for vulnerable populations like growing children. It’s not that it can’t be done safely, but a vegan diet requires:
- Specialized knowledge
- Reliable supplementation
- Regular monitoring
- Professional guidance
- Committed, educated parents
Well-planned vegan diets can be nutritionally adequate for children when carefully implemented with professional guidance. With thorough research, professional support from a registered dietitian, and careful attention to key nutrients, children can thrive on a vegan diet and may experience health benefits that extend into adulthood.
However, it’s critical to understand that nutritional deficiencies — particularly of vitamin B12, vitamin D, iron, calcium, zinc, iodine, and adequate protein — can have serious or even life-threatening consequences for infants and young children. These essential nutrients must be reliably provided through fortified foods, supplements, or carefully selected whole food sources.
If you choose to raise your child on a vegan diet, work closely with healthcare professionals who can monitor growth, development, and nutritional status to ensure all needs are being met. While many global nutrition organizations still support well-planned vegan diets for children, families should be aware that the AND’s 2025 position change reflects increased recognition of the complexity involved, and that that pediatric populations require specialized guidance beyond general recommendations.
What are good protein and nutrient sources in vegan and vegetarian diets?
Animal products including meats, dairy, eggs, and seafood provide certain nutrients that are needed by the body. When limiting or fully eliminating these foods, it’s important to consume plant-based foods that provide these nutrients to prevent deficiencies.
Protein
Animal sources: Eggs, fish, seafood, yogurt
Plant sources: Beans, lentils, nuts, seeds, whole grains (quinoa, brown rice, whole wheat bread/crackers), soy products, edamame
Calcium
Animal sources: Milk, yogurt, cheese
Plant sources: Spinach, cruciferous vegetables (broccoli, cauliflower, kale, cabbage, Brussels sprouts), nuts, seeds, fortified foods (i.e., breakfast cereals and plant-based milks), calcium-set tofu
Vitamin D
Animal sources: Dairy, eggs, fish (salmon, rainbow trout, swordfish, mackerel)
Plant sources: Fortified foods (orange juice, cereal, plant-based milks), mushrooms exposed to ultraviolet light
Vitamin B12
Animal sources: Eggs, fish, dairy
Non-animal sources: Fortified foods (breakfast cereals and plant-based milks), nutritional yeast (Nutritional yeast is one of the few plant sources of B12 and a great source of other B vitamins; your dietitian or medical provider can assess your child’s need for supplementation.)
Omega-3 Fatty Acids
Animal sources: Fish, fortified eggs
Plant sources: Ground flax seeds, chia seeds, walnuts
Iodine
Animal sources: Fish (cod, tuna), shrimp
Non-animal sources: Iodized salt
Zinc
Animal sources: Fish
Plant sources: Wheat germ, fortified cereals, dried beans, and pumpkin seeds
Iron
Animal sources: Fish (tuna, trout, bass), eggs
Plant sources: Dried beans, dried fruit, whole grains, leafy green vegetables, as well as fortified cereal and bread
Is a plant-based lifestyle right for my child?
Older kids may decide to become vegetarians because of concern for animals, the environment, or their own health. If your child is interested in following a plant-based diet, discuss the reasons behind their decision and assist them in making healthy choices. Include your child in the planning and preparation of meals, especially during the transition. You can also include your child in trips to the grocery store and let them select the new foods and plant based recipes they’re interested in trying.
Following a plant-based diet typically takes more time to plan in order to meet daily nutrition needs, especially in the beginning. Including a variety of foods and food groups throughout the day is a good way to ensure a balanced diet. According to the American Academy of Pediatrics, certain nutrients may need to be supplemented (and it states supplementation is an absolute requirement for vegan children), which can be assessed by your medical provider or registered dietitian.
Where can I get recommended guidance?
Meet with a registered dietitian for guidance on how to appropriately follow a plant-based diet. If your child is a picky eater or does not currently consume a wide variety of fruits and vegetables, transitioning to a plant-based diet may limit their food selection even more. A registered dietitian can assess your child’s individual nutrition needs and give you tips on how to help them get more of what they need into their diet.
Additionally, you can help to educate your child and family on this lifestyle choice using reliable sources such as Dietary Guidelines for Americans, 2025–2030 or the Academy of Nutrition and Dietetics. Explore topics covering nutrition and fitness for kids at every age from the experts at Nemours KidsHealth®.
