As we grow from childhood to adolescence, our dietary needs change to support optimal growth and development, as well as our overall well-being.
1. Plant-based nutrition for babies
The first phase of life is characterised by rapid growth and development, hence the importance of good nutrition for infants. While traditional baby foods are often based on animal products, the benefits of a plant-based diet are becoming increasingly well known. Plant-based foods can include:
Breast milk or plant-based substitutes
Breast milk is the reference food for feeding babies but if it's not possible, plant-based formulas enriched with essential nutrients such as calcium, vitamin D and omega-3 fatty acids can provide a balanced source of nutrition.
Introducing solid foods
As they move on to solid foods, plant-based options such as fruit, vegetable and cereal purées become essential. Avocado, sweet potato and quinoa are excellent choices, rich in essential nutrients and easy to digest.
Iron-rich foods: plant-based sources of iron, such as lentils, beans and fortified cereals, are essential for preventing iron deficiency, a common problem in young children.
2. For children entering adolescence
As they grow and reach adolescence, their nutritional needs diversifie, including rapid growth spurts and hormonal changes. A well-balanced plant-based diet for teenagers includes:
Protein-rich plant foods
Adequate protein intake is essential for growth and muscle development. Plant sources such as beans, lentils, tofu and quinoa provide protein with added benefits such as fibre and antioxidants.
Calcium for bone health
Adolescents need a high intake of calcium for optimal bone development. Plant based sources such as fortified plant milks, tofu and green leafy vegetables contribute to bone health without relying on dairy products.
Omega-3 fatty acids
Essential for brain development, they can be obtained from flax seeds, chia seeds, walnuts and seaweed-based supplements.
Balancing nutrient intake; Teenagers can be challenged to make independent food choices. Encouraging a colourful and varied plant-based diet will ensure that they receive a wide range of nutrients, including vitamins, minerals and antioxidants.
As we acknowledge the diversity of nutritional needs at every stage of life, plant-based nutrition is emerging as a sustainable choice. By providing children with the right balance of plant-based nutrients, we give them the resources they need to thrive, while promoting environmental sustainability.
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