Plant-Based Nutrition for School-Age Children (Ages 4-12)

Welcome to part 4 of our 5-part series on plant-based feeding across childhood with dietitian Monica Rundle. Whether you're fully plant-based or adding more plant foods, this guide will help you with plant-based feeding across childhood for ages 4-12.

Developmental Considerations: What’s Happening in this age group?

• Steady Growth Patterns: reliable nutrition is key
• Strong Bones & Muscles: laying the foundation for the future
• Food Independence: making autonomous food choices
• External Influences: peers, school and food marketing shaping new eating habits
• Pre-Puberty Prep: laying the groundwork for adolescence

Energy & Macronutrient Needs Fuelling Active Bodies & Minds

Energy Requirements:

• Boys 4-8: 5000–8500 kJ | Boys 9-12: 6000–10,000 kJ
• Girls 4-8: 5000-8000 kj | Girls 9-12: 6000–9000 kj

Variable based on individual activity level and growth rates

Macronutrient Balance:

• Protein: 15-20% of energy intake
• Fat: 20-35% of energy intake
• Carbohydrates: 45-65% of energy intake

Offer 3 main meals & 2-3 snacks daily depending on activity levels

Protein: Building Blocks for Growth

Protein is critical for muscle development, immune function and overall growth. Plant-based children should include a protein source at every meal.

Daily Goals:

• Ages 4–8: 20g
• Boys 9–13: 40g | Girls 9–13: 35g

Best sources:

• Tofu (21g per 180g)
• Lentils (13g per cup)
• Chickpeas (11g per cup)
• Quinoa (9g per cup)
• Nut butters (7g per tablespoon)

Tip: Combine different protein sources throughout the day for a complete amino acid intake (e.g., beans and rice).

Healthy Fats: Essential for Development

Healthy fats are essential for children’s growth and development, playing a key role in brain health, hormone production, and the absorption of important fat-soluble vitamins like A, D, E, and K. For kids aged 4–13, fats should provide 20–35% of their daily energy, with saturated fats kept below 10%. Prioritising healthy unsaturated fats, especially omega-3s, supports optimal development and long-term wellbeing.

Best sources Omega 3 (offer 2 serves daily):

• 1 tsp flaxseed oil OR
• 3 tsp ground flaxseeds OR
• 4 tsp chia seeds OR
• 15g ground walnuts

Tip: Store nuts and seeds in the refrigerator to prevent rancidity.

Iron: Energy and Focus

Iron is essential for cognitive development, oxygen transport and immune function. Plant-based kids consume non-haem iron, which is less easily absorbed.

Daily Goals:

• Ages 4–8: 10mg
• Boys 9–13: 8mg | Girls 9–13: 9mg

Best sources:

• Lentils (7mg per cup)
• Dark leafy greens (6mg per cup)
• Tofu (4.5mg per 150g)
• Quinoa (3mg per cup)

Optimisation strategies:

• Include iron-rich foods at EVERY meal
• Pair with vitamin C foods (berries, citrus, red capsicum)
• Cook in cast iron pans to increase iron content

Calcium: Strong Bones and Teeth

Calcium is essential for peak bone-building years that set the foundation for life. Rapid bone growth increases calcium needs as children age.

Daily Goals:

• Ages 4-8: 700mg
• Ages 9-11: 1000mg
• Ages 12-13: 1300mg

Best sources:

• Calcium-fortified soy milk (178mg per 150ml)
• Calcium-set tofu (250mg per 150g)
• Bok choy (130mg per cup)
• Tahini (115mg per tablespoon)
• Sesame seeds (148mg per tablespoon)
• Almonds (70mg per 30g)

Tip: Aim for 3 serves of calcium-fortified foods daily Note: Choose soy milk with at least 120mg calcium per 100ml.

Iodine: Supporting Growth and Metabolism

Iodine is essential for thyroid function, brain development. and metabolism. It is often limited in plant-based diets as most plant milks aren't fortified.

Daily Goals:

• Ages 4-8: 90mcg
• Ages 9-13: 120mcg

Best sources:

• Iodised salt (270mcg per teaspoon) - aim for ~1/3 tsp daily
• Bread (non-organic): 28mcg per 2 slices
• Nori/seaweed: 92mcg per sushi roll (use moderately)

Tip: Upper limits are 300mcg (4-8 years) and 600mcg (9-13 years). Consider supplementation under healthcare guidance.

Vitamin B12: Brain Power

Vitamin B12 is crucial for kids’ brain power, supporting healthy neurological development and cognitive function. Since there are no natural plant-based sources, supplementation is absolutely essential, especially for children on plant-based diets.

Required supplementation:

• Ages 4-8: 50+mcg daily OR 500mcg twice weekly
• Ages 9-13: 50+mcg daily OR 750mcg twice weekly

Forms: Both cyanocobalamin and methylcobalamin are appropriate Deficiency can cause irreversible neurological damage Daily supplementation is necessary for ALL plant-based eaters!

Vitamin D: The Sunshine Vitamin

Vitamin D, often called the “sunshine vitamin,” is essential for calcium absorption and healthy bone development. With limited plant-based sources (mainly from fortified foods), it’s important for kids, especially those on plant-based diets, to get enough through sunlight exposure or supplements.

Supplementation recommended:

• 600IU daily for most plant-based children

Choose: D2 (always vegan) or lichen-derived D3 (vegan-friendly). Factors affecting needs: skin tone, geographic location, time outdoors. Regular monitoring of vitamin D levels advised.

Omega-3 Fatty Acids: Brain Development

• Omega-3 Fatty Acids is essential for brain development, mood regulation and vision. Plant foods contain ALA which doesn't efficiently convert to DHA/EPA.

Consider algae-based DHA/EPA supplement:

• Ages 4-8: 100mg DHA per day
• Ages 9-13: 200mg DHA per day

Fibre & Carbohydrates: Energy for Growing Bodies

Carbohydrates: Main energy source (45-65% of total energy intake)

Daily Goals:

• Ages 4-8: 18g daily
• Boys 9-13: 24g | Girls 9-13: 20g daily

Best sources:

• Oats (4g per cup, cooked)
• Sweet potato (5g per ½ medium)
• Lentils/chickpeas (5g per ½ cup)
• Fruits: Pears (7g each), blueberries (6g per cup)

Balance is key: Too much fibre can reduce energy intake in small children If growth is a concern, focus on energy-dense, lower-fibre options.

School Lunch Solutions

• Role-play responses to questions about plant-based eating
• Bring sharable options for parties and outings
• Focus on abundance of delicious foods available, never the limitations
• Build confidence with age-appropriate nutrition facts
• Teach respect for different food choices while staying true to your family's values

With proper planning, plant-based children can thrive. Remember, mealtimes should be enjoyable, educational, and packed with nutrient-rich options.

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The information shared is for informational purposes only and does not constitute medical advice. Always consult with a paediatrician or a dietitian for personalised advice.