5 Tips for Plant-Based Little Ones

As the final instalment in our 5-part series on plant-based nutrition for children, accredited practising dietitian Monica Rundle from Plant Based Family Nutrition shares her top five tips for planning healthy, balanced plant-based meals for kids.

Whether you're just starting a plant-based journey or looking to strengthen your child's nutritional foundations, these tips offer practical, evidence-based guidance to support growth, development, and lifelong healthy habits.

1. Include Iron in Every Meal

Iron is essential for energy, cognitive function, and overall development. It also provides valuable protein and zinc, especially important during early growth stages.

Top sources:
– Beans and lentils
– Tofu
– Nuts and seeds

Tip: Pair iron-rich foods with vitamin C sources (like berries, citrus or capsicum) to enhance absorption.
Bonus: Cooking with a cast iron pan can naturally boost iron content.

2. Prioritise Omega-3s for Brain Development

Omega-3 fatty acids play a key role in brain and eye development, yet can be easily overlooked in plant-based diets. Aim for two serves per day from plant-based sources like:

– 1 tsp flaxseed oil
– 3 tsp ground flaxseed
– 4 tsp chia seeds
– 15g ground walnuts

These simple additions go a long way in supporting cognitive health.

3. Expose Kids to Bitter Greens Early

Early and repeated exposure to bitter greens can help children develop lasting preferences for nutrient-dense vegetables like kale, spinach, and bok choy.

To make them more enjoyable:
– Blend into smoothies
– Stir through pasta sauces
– Lightly sauté with olive oil and lemon

Regular exposure is key to building familiarity and positive associations with these powerhouse greens.

4. Ensure Daily Calcium Intake

Calcium is vital for strong bones and teeth, especially in growing children. Include 2–3 servings per day of calcium-rich, plant-based foods such as:

– Calcium-fortified soy milk (minimum 120mg per 100ml)
– Calcium-set tofu
– Almond butter
– Tahini

These options offer a nutritious and dairy-free way to meet calcium needs.

5. Share Meals Together

Mealtime is about more than just nutrition — it’s an opportunity to connect, build routines, and create a positive relationship with food.

Encourage healthy habits by:
– Involving kids in meal preparation and planning
– Eating together as a family whenever possible
– Creating a relaxed, pressure-free mealtime environment

Shared meals help children develop positive food behaviours that last a lifetime.

This marks the conclusion of our five-part series on plant-based nutrition across childhood. From first tastes to school-age snacks, Monica Rundle’s expert advice has offered clear and practical guidance to support healthy, thriving little ones on a plant-based path.

Have questions or want to explore more? Feel free to reach out or browse the full series for more insights on raising healthy plant-based kids.