{"title":"Vegan Society","description":"","products":[{"product_id":"vegan-pregnancy-haputanga-whekana-he2900","title":"Vegan nutrition during pregnancy - Hapūtanga whēkana - HE2900","description":"\u003ch3\u003ePai mutunga and congratulations!\u003c\/h3\u003e\n\u003ch3\u003eBeing hapū\/pregnant is an exciting time as you nurture and grow your pēpi\/baby.\u003c\/h3\u003e\n\u003cp\u003eEating well while during hapūtanga is important for the long-term health of mum and pēpi.\u003c\/p\u003e\n\u003cp\u003eA vegan diet can meet your nutritional requirements, provided you eat a wide selection of kai\/foods from all the right food groups and supplement with key nutrients. For optimal nutrition we should be eating mostly minimally processed kai and limiting fat, sugar and highly processed kai.\u003c\/p\u003e\n\u003ch3\u003eThe starting point for planning your diet is to make sure you eat enough kai from each of the following food groups\/ngā whakarōpūtanga kai.\u003cbr\u003e\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eGrains, Cereals \u0026amp; Starchy Veg (cooked) - Pata, Huapata, Māngaro\u003c\/strong\u003e\u003cbr\u003e8+ servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFluids - Ngā Momo Inu\u003cbr\u003e\u003c\/strong\u003e8+ cups or at least 2 L a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDairy Alternatives - Ngā momo miraka anō\u003c\/strong\u003e\u003cbr\u003e2-3 servings (fortified) a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePlant Protein - Pūmua tipu\u003c\/strong\u003e\u003cbr\u003e3-4 servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFruit - Ngā huarākau\u003c\/strong\u003e\u003cbr\u003eAt least 2 servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables - Ngā huawhenua\u003c\/strong\u003e\u003cbr\u003eAt least 5 servings a day\u003c\/p\u003e\n\u003ch2\u003eFood Groups - Ngā rōpū kai\u003c\/h2\u003e\n\u003ch3\u003eGrains, cereals \u0026amp; starchy veg - Witi me pata \u003c\/h3\u003e\n\u003cp\u003eThese are a great source of energy, carbohydrates and fibre, as well as some protein.\u003c\/p\u003e\n\u003cp\u003eChoose whole grains for extra fibre, vitamins and minerals. Aim for 8+ serves\/day.\u003c\/p\u003e\n\u003cp\u003eA serving = 1 slice of bread, 1⁄2 cup cooked pasta, rice or cereal, 1 medium potato, 1⁄2 cup kumara.\u003c\/p\u003e\n\u003ch3\u003eProtein-rich foods - Kai Pūmua \u003c\/h3\u003e\n\u003cp\u003eGetting sufficient protein is essential for the growth of pēpi. Aim for 3-4 servings of protein-rich kai including beans, tofu, lentils and legumes.\u003c\/p\u003e\n\u003cp\u003eBesides protein this kai also provides iron, zinc and other nutrients important for you and your pēpi.\u003c\/p\u003e\n\u003cp\u003eA serving = 1 cup cooked legumes \/ 170g tofu \/ 30g nuts\/seeds \/ 1 vegetarian sausage or burger.\u003c\/p\u003e\n\u003ch3\u003eCalcium fortified dairy-alternatives - Ngā momo miraka anō \u003c\/h3\u003e\n\u003cp\u003eChoose a fortified plant-based milk \/ miraka. It should provide at least 100mg calcium\/100ml as well as other nutrients e.g. Vitamin D. Fortified soy milk is preferable as it is also a good source of protein. Aim for 2 to 3 servings per day.\u003c\/p\u003e\n\u003cp\u003eCoconut yoghurt and non-dairy cheese are low in protein and calcium and do not count towards your dairy-alternative serves.\u003c\/p\u003e\n\u003cp\u003eA serving = 1 cup fortified plant-based milk \/ Some brands of tofu are also a good source.\u003c\/p\u003e\n\u003ch3\u003eVegetables - Ngā huawhenua \u003c\/h3\u003e\n\u003cp\u003eEating a variety of different huawhenua\/vegetables will help ensure you and pēpi are getting plenty of vitamins, minerals and fibre.\u003c\/p\u003e\n\u003cp\u003eAim for at least 5 servings of huawhenua daily, which should include dark green leafy vegetables, as well as other brightly coloured vegetables (carrot, capsicums, pumpkin, beetroots etc.)\u003c\/p\u003e\n\u003cp\u003eA serving = 1⁄2 cup of cooked veg \/ 1 cup of raw vegetables.\u003c\/p\u003e\n\u003cp\u003eIt is important to wash all vegetables well before eating.\u003c\/p\u003e\n\u003ch3\u003eFruit - Ngā huarākau\u003c\/h3\u003e\n\u003cp\u003eInclude at least 2 servings fresh fruit \/ngā huarākau daily.\u003cbr\u003eIt is important to wash all fruit before eating.\u003c\/p\u003e\n\u003cp\u003eA serving = 1 medium fruit \/ 1⁄2 cup of fruit salad\u003c\/p\u003e\n\u003ch3\u003eFats and oils - Ngako ora \u003c\/h3\u003e\n\u003cp\u003eFor better health and to avoid excess weight gain it is best to avoid fried foods and high fat processed foods. If using oil in cooking, use olive or canola oil and use sparingly. Avoid coconut oil and solid fats.\u003c\/p\u003e\n\u003cp\u003eOmega-3 fatty acids are essential for the pēpi’s brain development, and a lack of DHA (docosahexaenoic acid) may increase the risk of preterm birth. Ground linseed, flax oil, chia seeds and walnuts provide omega-3 in the form of ALA (alpha-linolenic acid). One tablespoon ground linseed or chia seeds or six walnut halves will meet your daily ALA needs.\u003c\/p\u003e\n\u003cp\u003eThe body can convert ALA to DHA (the active form). However, this conversion may be inefficient in some people therefore a DHA supplement (in addition to ALA-rich foods) is recommended for pregnant women. Vegan DHA supplements made from microalgae are available. Dose at least 200mg\/day.\u003c\/p\u003e\n\u003ch3\u003eFluids - Ngā Momo Inu\u003c\/h3\u003e\n\u003cp\u003eHave regular inu\/drinks throughout the day, mainly wai\/ water. Aim for 8+ cups or at least 2 litres a day. You may need more after exercise, if you’ve been vomiting or are constipated. Limit caffeine, fizzy inu and fruit juice.\u003c\/p\u003e\n\u003cp\u003eSome herbal teas may not be safe during pregnancy – check with your midwife, doctor or dietitian. Avoid all alcoholic drinks during pregnancy.\u003cbr\u003e\u003c\/p\u003e\n\u003ch3\u003eA word about food safety - Haumarutanga Kai \u003c\/h3\u003e\n\u003cp\u003eDuring hapūtanga your immunity is lowered so you’re more susceptible to food-borne diseases which could harm you and pēpi.\u003c\/p\u003e\n\u003cp\u003eMake sure to practice good hand hygiene and follow food safety principles around washing, cooking and refrigeration.\u003c\/p\u003e\n\u003cp\u003eUnsafe kai (increasing risk of listeria) include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTahini, and dips containing tahini, including hummus\u003c\/li\u003e\n\u003cli\u003ePre-prepared salads including rice and pasta salad, and fruit salad\u003c\/li\u003e\n\u003cli\u003eStore bought sushi (if home-made eat immediately)\u003c\/li\u003e\n\u003cli\u003eFermented foods\u003c\/li\u003e\n\u003cli\u003eRaw sprouts, raw and field mushrooms\u003c\/li\u003e\n\u003cli\u003eFrozen berries (uncooked)\u003c\/li\u003e\n\u003cli\u003eAny kai past the use-by date.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information see: \u003ca href=\"https:\/\/www.mpi.govt.nz\/food-safety-home\/food-pregnancy\/list-safe-food-pregnancy\"\u003eList of safe food in pregnancy | NZ Government (mpi.govt.nz)\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003eVitamin and Mineral Intake - Kai Hauora me te Kohuke\u003c\/h2\u003e\n\u003cp\u003eYour kai should provide adequate amounts of most vitamins, minerals and trace elements during hapūtanga, however there are a few that need special mention.\u003c\/p\u003e\n\u003ch3\u003eVitamin B12\u003c\/h3\u003e\n\u003cp\u003eIt is important for people on a vegan diet to supplement with vitamin B12. Take at least 200 mcg of vitamin B12 (the cyanocobalamin form) every day prior to conception, throughout pregnancy and beyond. This is in addition to any B12 that might be in your prenatal multivitamin supplement.\u003c\/p\u003e\n\u003ch3\u003eFolic acid\u003c\/h3\u003e\n\u003cp\u003eLack of folic acid in Mum’s diet can lead to neural tube defects (birth defects in the brain or spine) hence you should be making sure your intake is adequate even before you become hapū. A folic acid supplement is recommended 4 weeks before becoming hapū through to week 12 of pregnancy. Prenatal multivitamin supplements provide the folic acid required.\u003c\/p\u003e\n\u003ch3\u003eIodine\u003c\/h3\u003e\n\u003cp\u003eA lack of iodine affects pēpi’s growth and brain development. Even with a well-balanced vegan diet it is difficult to get enough iodine from food alone and a supplement is recommended. The safest way to ensure an adequate iodine intake is to take a daily prenatal supplement containing 150 mcg iodine. Iodised salt is also an important source of iodine. Avoid kelp and kelp tablets as these can provide an excess of iodine which is harmful.\u003c\/p\u003e\n\u003ch3\u003eIron\u003c\/h3\u003e\n\u003cp\u003eYou need more iron during hapūtanga so it is important to include plenty of iron-rich foods such as legumes, tofu, tempeh, fortified cereals and dark green leafy vegetables. Include a food high in vitamin C with meals to increase absorption of iron (e.g. citrus fruit, kiwi fruit, raw tomato, capsicum and broccoli).\u003c\/p\u003e\n\u003cp\u003eAvoid taking tea and coffee 30 minutes before or 2 hours after meals as they interfere with the absorption of iron. Your doctor, midwife or dietitian can recommend an iron supplement if blood tests show it is required.*\u003c\/p\u003e\n\u003ch3\u003eZinc\u003c\/h3\u003e\n\u003cp\u003eWhile you’re hapū you need more zinc so it is important to include zinc-rich foods such as wholegrains, legumes, soy, nuts and seeds. Soaking and germination of legumes and grains increases zinc bioavailability as does including a vitamin-C rich food with your meal.\u003c\/p\u003e\n\u003ch3\u003eVitamin D\u003c\/h3\u003e\n\u003cp\u003eEssential for the bones, joints and muscles of your pēpi, vitamin D is formed in your skin when exposed to sunlight. If you are dark skinned or avoid sun exposure, as well as during winter and spring, your vitamin D levels may be low. Your midwife, GP or dietitian can prescribe a vitamin D supplement if needed.*\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eRather than taking lots of separate nutrient supplements it is recommended that you take a well-formulated vegan pre-natal supplement, in addition to separate Vitamin B12 and DHA supplements. Bear in mind that supplements do not substitute for a balanced diet. It is not recommended to take any other dietary supplements unless advised by your dietitian, midwife or doctor.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003e*Note, prescribed supplements may not be vegan but they are available if you prefer to buy your own.\u003c\/p\u003e\n\u003ch2\u003eOther considerations\u003c\/h2\u003e\n\u003ch3\u003eHealthy weight - Taumaha Ora \u003c\/h3\u003e\n\u003cp\u003eNaturally you will need to eat more as the pregnancy progresses but don’t feel you need to ‘eat for two’. Likewise, dieting is not recommended while you’re hapū as it can harm your health and the development of pēpi.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eWeight gain varies between individuals but a gradual, steady increase from 3 months is normal. Your midwife, doctor or dietitian will offer to monitor your weight and will advise re: healthy weight gain \/ hauora.*\u003c\/p\u003e\n\u003ch3\u003eKeep active - Kia Kori Tonu \u003c\/h3\u003e\n\u003cp\u003eStaying fit while you’re hapū helps to manage weight gain and give you extra energy for the birth. \u003cbr\u003eAim for 30 minutes of moderate exercise most days. It is best to avoid contact sports.\u003cbr\u003eAlways follow the advice of your healthcare provider. \u003c\/p\u003e\n\u003cp\u003e*If you have any medical conditions or special dietary needs (e.g. food allergies or weight concerns) it would be beneficial to see a dietitian with expertise in plant-based nutrition. Contact \u003ca href=\"https:\/\/vegansociety.org.nz\/tamarikinutrition\/\"\u003eThe Vegan Society of Aotearoa, New Zealand\u003c\/a\u003e or \u003ca href=\"https:\/\/dietitians.org.nz\/\"\u003eDietitans New Zealand\u003c\/a\u003e for recommendations.\u003c\/p\u003e\n\u003ch4\u003eIf that sounds like a lot of kai, let’s look at how you could incorporate it into a healthy meal plan. Remember to drink frequently throughout the day.\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eBreakfast - Ō-Ata\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBowl oat porridge or fortified cereal with 1Tbsp flax meal, fortified soy miraka\/milk and fresh ngā huarākau\/fruit\u003c\/p\u003e\n\u003cp\u003e- or -\u003c\/p\u003e\n\u003cp\u003e2 slices wholegrain toast with peanut butter\u003cbr\u003eBerry smoothie made with fortified soy milk\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eMorning snack - Paramana o te ata\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWholegrain crackers with avocado or nut butter\u003c\/p\u003e\n\u003cp\u003e- or -\u003c\/p\u003e\n\u003cp\u003e\u003c!----\u003eHome-made bliss balls.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eLunch - Ō-Rānui\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWrap with black beans, baby spinach, tomato etc.\u003cbr\u003eFresh fruit salad.\u003c\/p\u003e\n\u003cp\u003e- or -\u003c\/p\u003e\n\u003cp\u003eBowl of home-made huawhenua\/vegetable and bean\/lentil soup with wholegrain bread\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAfternoon snack - Paramanawa o te ahiahi\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eHandful mixed nuts\u003c\/p\u003e\n\u003cp\u003e- or -\u003c\/p\u003e\n\u003cp\u003eRaw veggie sticks with fresh home-made bean dip\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDinner - Ō-Ahiahi\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTofu stir-fry with Asian vegetables and brown rice\u003c\/p\u003e\n\u003cp\u003e- or -\u003c\/p\u003e\n\u003cp\u003eAbundance\/poke bowl with chickpeas, quinoa, roast veges and green salads\u003cbr\u003eFortified soy yoghurt and berries\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSupper - Hapa\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eHot chocolate made with 1 cup fortified soy miraka\u003cbr\u003eWholegrain crackers or toast if hungry\u003c\/p\u003e\n\u003ch4\u003eVegan nutrition during pregnancy\u003c\/h4\u003e\n\u003cp\u003eWritten by Sandra van Lill (Accredited Practising Dietitian)\u003c\/p\u003e\n\u003cp\u003eThe Vegan Society of Aotearoa would like to thank the contributors and the many individuals and groups who gave feedback as part of the consultation process that helped shape this flyer; Dr Mark Craig, Dr Luke Wilson, Doctors For Nutrition, The Paediatric team at Dietitians NZ, The NZ College of Midwives, The Royal Australian and New Zealand College of Obstetricians and Gynaecologists, The Paediatric Society of NZ. Translation by Ōkupu.\u003c\/p\u003e\n\u003cp\u003eThis resource follows The New Zealand Ministry of Health Healthy Eating Guidelines for New Zealand Babies and Toddlers 2021. Published 2024 Next review 2025\u003c\/p\u003e\n\u003cp\u003eDisclaimer: The information in this brochure is for educational purposes only. While we have tried to make sure it is accurate and up to date, we cannot guarantee that it will always apply to your individual circumstances. If you have specific dietary concerns or medical conditions always seek medical advice from your doctor or health professional. \u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45548836552932,"sku":"HE2900","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE2900thumbnail_3c9667d4-de60-4b73-bc13-449dd4fa30ae.png?v=1724209822"},{"product_id":"plant-based-nutrition-for-babies-aged-0-12-months-taiora-whekana-mo-nga-pepi-0-12-nga-marama-te-pakeke-he2901","title":"Plant-based nutrition for babies aged 0-12 months - Taiora Whēkana mō ngā pēpi 0-12 ngā marama te pakeke - HE2901","description":"\u003ch3\u003eCongratulations on the birth of your baby!\u003cbr\u003eKia whakamānawatia te whānautanga mai o tō pēpi\u003c\/h3\u003e\n\u003cp\u003eRaising a baby as a vegan from birth is a recent trend which has not been widely studied. As a parent you may wonder whether this is a safe choice. The research does suggest that tamariki raised on a well-balanced plant-based diet can grow well, are less likely to be overweight and may have a lower long term risk of chronic disease.\u003c\/p\u003e\n\u003cp\u003eA poor diet (vegan or otherwise) can lead to nutritional deficiencies and poor growth which may affect your child for life.\u003c\/p\u003e\n\u003cp\u003eAs a vegan it is especially important to be aware of potential pitfalls when cutting out all animal products. Applying the information in this brochure to plan pēpi’s diet will ensure you’re off to a great start.\u003c\/p\u003e\n\u003cp\u003eIt is important to take pēpi to have regular health and growth checks and to make sure they are reaching their developmental milestones. Well Child Tamariki Ora providers\u003cbr\u003ewill support you on this journey.\u003c\/p\u003e\n\u003ch4\u003eFirst Steps - Ngā Hātepe tuatahi\u003c\/h4\u003e\n\u003cp\u003eBreastfeeding is the best start for all pēpi. Breastfeeding helps to establish a strong emotional bond between mum and pēpi, it protects pēpi against infections and allergies and also provides many life-long health benefits. The longer you can continue breastfeeding, up to two years or longer, the better this is for pēpi. This is because breastmilk is such an important source of nutrients and immune protection for all babies, including vegan babies in the first years of life.\u003c\/p\u003e\n\u003cp\u003eIf you are struggling to establish or maintain breastfeeding it is important to get the help you need from your midwife, Well Child Tamariki Ora nurse or from breastfeeding support services such as La Leche League or Lactation Consultant (IBCLC). See \u003ca href=\"https:\/\/www.womens-health.org.nz\/find-your-breastfeeding-support\/\"\u003eFind Your Breastfeeding Support - Womens Health Action (womens-health.org.nz)\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eThe most important indicators of breastfeeding going well are baby weight gain and output in the nappies. The baby being unsettled or breastfeeding frequently does not usually mean there is a problem. Most breastfeeding challenges can be resolved with good support and it’s best to ask for help as soon as you are having an issue.\u003c\/p\u003e\n\u003ch4\u003eFormula Feeding\u003c\/h4\u003e\n\u003cp\u003eIf you are formula feeding your baby, Manatū Hauora recommend a cow’s milk based formula for the first year of life. However, there are a number of plant-based infant formulas available which have a similar nutritional composition to cow’s milk formulas. Your midwife, Well Child Tamariki Ora nurse or Lactation Consultant (IBCLC) will be able to support you to make the best decision for your circumstances. When necessary, a referral to a paediatric dietitian can be made. It is crucial to use any recommended formula you choose as directed.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eBe aware that regular plant-based milks from the supermarket or homemade infant formula are unsuitable and inappropriate as the main milk source for pēpi under 12 months of age.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch4\u003eWeaning - Te Whakapāhuna\u003c\/h4\u003e\n\u003cp\u003eAt around six months, when your baby is showing all the signs of readiness to start on solids, they can start eating puréed or mashed kai. Pēpi has a small stomach and will initially only manage 2-3 teaspoons at a time. Breastmilk will remain their main source of energy and nutrients.\u003c\/p\u003e\n\u003cp\u003eIron requirements cannot be met by breastmilk or formula after the age of 6 months and therefore iron-rich foods (such as iron fortified baby cereals, lentils, dried beans, smooth nut butters and tofu) should be prioritised. These should be offered at most meals. Pureed cooked vegetables and mashed raw \/ cooked fruit can also be offered. Iron-fortified baby cereal can be mixed to the right consistency with breast milk or infant formula. If you’re concerned about food allergies it’s good to know that introducing potential allergenic foods, such as soy and nut (as nut butters) while you are still breast-feeding can actually help to reduce the likelihood of your pēpi being allergic. If your baby refuses a new food or spits it out, don’t force it. Try again a few days later. It is quite normal for pēpi to need to taste a new kai many times before accepting it.\u003c\/p\u003e\n\u003cp\u003eIt is a great idea to make your own kai pēpi (baby food). Wash fruits and vegetables well, cook kai thoroughly, blend or mash well if required. Focus on family foods and all foods can be offered including herbs and spices. Prepare kai without added salt or sugar.\u003c\/p\u003e\n\u003ch4\u003e7-8 months\u003c\/h4\u003e\n\u003cp\u003ePēpi should be eating a variety of kai including soft-cooked grains, smooth nut\/seed butters, legumes, as well as soft fruit and vegetables. By this age, your pēpi will likely be on three meals per day. It is great to eat with your pēpi at mealtimes. Continue breastfeeding or offer suitable breastmilk alternative.\u003c\/p\u003e\n\u003ch4\u003e9 months\u003c\/h4\u003e\n\u003cp\u003ePēpi’s diet should now include a variety of textures including lumpy and finger foods. Offer three meals a day at regular times and they may also like some extra snacks. Include as much variety as you can within each food group. This introduces them to new foods and gives them the best chance of getting all the nutrients they need to grow well. Continue breastfeeding or offer suitable breastmilk alternative after meals. (See sample meal plan).\u003c\/p\u003e\n\u003ch4\u003eOne year\u003c\/h4\u003e\n\u003cp\u003eBy one year, pēpi should be enjoying regular whānau meals but avoid using too much salt, sugar or fats (eg deep frying) when preparing meals as these are not healthy for you or pēpi. Make sure the kai is cut up well, soft, ground or mashed. Avoid giving pēpi chunks of hard raw fruits or vegetables, grapes, cherry tomatoes, popcorn or whole nuts as these pose a high choking risk. Continue breastfeeding if possible or offer formula or full fat fortified soy milk as an alternative.\u003c\/p\u003e\n\u003ch2\u003eSpecific Nutrients - Ngā taiora whāiti\u003c\/h2\u003e\n\u003cp\u003eRegardless of whether baby is raised as a vegan or omnivore, they all need the right balance of energy and nutrient dense foods to thrive.\u003c\/p\u003e\n\u003ch3\u003eEnergy and fats\u003c\/h3\u003e\n\u003cp\u003eThe healthy eating recommendations for adults to eat less fat and more fibre are unsuitable for children under two. Even if baby’s diet provides adequate protein and nutrients, they need enough energy (calories) to grow well. Pēpi tummies are small and plant-based foods tend to be higher in fibre and lower in energy. Fat provides a concentrated form of energy and small amounts can be added to pēpi’s meals to increase calories without increasing the volume. Good sources of fat include vegetable oils, vegan margarine, nut and seed butters and avocado. Pēpi also needs Omega 3 fatty acids for brain and eye development. After 6 months, adding a small amount of flax seed oil or ground walnut, hemp or chia seeds will provide omega-3 in the form of alpha-linolenic acid (ALA).\u003c\/p\u003e\n\u003ch3\u003eFibre\u003c\/h3\u003e\n\u003cp\u003ePlant-based diets are high in fibre. This is great for adults, but too much fibre can be filling for small children, which can make it harder for them to eat enough. Too much fibre can also reduce the absorption of minerals such as iron and zinc. Offer a variety of high fibre and low fibre foods. For instance, white as well as brown bread and rice. Soak legumes well before cooking. Make sure pēpi gets enough to drink.\u003c\/p\u003e\n\u003ch3\u003eVitamin D and Calcium\u003c\/h3\u003e\n\u003cp\u003eBoth are essential for strong bones and teeth. So long as pēpi is being breastfed on-demand they should be meeting their calcium requirements. Otherwise check the\u003cbr\u003ealternative milk provides \u0026gt;100mg calcium per 100mls.\u003c\/p\u003e\n\u003cp\u003eVitamin D is linked to bone health in babies, and a deficiency of vitamin D may be linked to low birth weight, dental caries, and acute respiratory infections. Breastfeeding is the biological norm for infants and contains antibodies which protect them against illness. If mothers have low levels of vitamin D during pregnancy and breastfeeding, babies may not receive sufficient vitamin D through breastmilk so supplementation with oral drops is recommended.\u003c\/p\u003e\n\u003ch3\u003eIodine\u003c\/h3\u003e\n\u003cp\u003eIodine is vital for healthy growth and brain development; a deficiency can lead to stunted growth and intellectual disability. New Zealand soils contain little iodine, hence, vegetables and grains grown here have low levels.\u003c\/p\u003e\n\u003cp\u003eIodine is added to some foods, like salt and commercially baked bread. However, most rock, pink or sea salts, which are increasingly popular, are not iodised.\u003c\/p\u003e\n\u003cp\u003eSo long as the vegan mum continues to use iodised salt and supplement with iodine (150 mcg daily) her breastmilk should meet pēpi’s needs for the first year. If mum is no longer breastfeeding, pēpi’s iodine needs (110 mcg\/day) will need to be provided by formula or supplement.\u003c\/p\u003e\n\u003ch3\u003eZinc\u003c\/h3\u003e\n\u003cp\u003eZinc is essential for growth. Good sources of zinc for vegans include legumes, nuts and nut pastes, seeds and soy products (including tofu).\u003c\/p\u003e\n\u003ch3\u003eProtein\u003c\/h3\u003e\n\u003cp\u003eProtein is the building block of all the cells of the body and is essential for growth and a strong immune system. Throughout the first year breast milk is an important source of protein. Pēpi’s daily diet should also include a variety of foods high in protein such as legumes, tofu and nut butters.\u003c\/p\u003e\n\u003ch3\u003eVitamin B12\u003c\/h3\u003e\n\u003cp\u003eVitamin B12 deficiency can lead to severe developmental delay and neurological damage in pēpi. Provided mum has adequate B12 stores and is taking a vitamin B12 supplement, her breast milk should meet baby’s needs for the first 4-6 months. Thereafter, baby will need a vitamin B12 supplement. Otherwise baby may need a supplement from birth. Vitamin B12 should be given daily as a stand-alone supplement in drop form (25mcg\/day or as advised by your health professional).\u003c\/p\u003e\n\u003ch3\u003eIron\u003c\/h3\u003e\n\u003cp\u003eIron deficiency anaemia is the most common nutrient deficiency in the world and under-fives are most vulnerable. By the time pēpi reaches six months their iron stores are low, and their requirements are high due to rapid growth and development. Hence it is important to include iron-rich kai daily.\u003c\/p\u003e\n\u003cp\u003eIron fortified baby cereal is a great start. Also offer pēpi well-cooked mashed legumes (lentils, chickpeas and dried beans), tofu and green leafy veg daily. Include a rich vitamin C source (such as a piece of kiwifruit, orange, squeeze of lemon) along with the meal to boost iron absorption.\u003c\/p\u003e\n\u003ch3\u003eVitamin A\u003c\/h3\u003e\n\u003cp\u003eVitamin A is essential for pēpi’s growth, eye health and a robust immune system. Plant foods do not provide pre-formed vitamin A. However, beta-carotene from plant foods can be changed in the body into the active form of vitamin A.\u003c\/p\u003e\n\u003cp\u003eIn many people, however, this process is inefficient. Recent research indicates vegan children may be at risk of low vitamin A. Therefore it is important to ensure a high intake of vegetables rich in beta-carotenes, such as carrots, kumara, kale and spinach.\u003c\/p\u003e\n\u003cp\u003eCooking and mashing will make it easier for pēpi to get a good serve. Adding some fat helps to increase absorption - vegan margarine fortified with vitamin A is a great choice.\u003c\/p\u003e\n\u003ch2\u003eSample meal plan 9-12 month old\u003cbr\u003eHe mahere kai tīpako 9-12 ngā marama te pakeke\u003c\/h2\u003e\n\u003cp\u003eThis is a guide only. The amount your pēpi eats can change from day to day. At this stage pēpi will be eating ~ 1⁄2 cup of food 3 times a day plus snacks. Pēpi will let you know when they are hungry or full. Continue breast feeding on demand. Food should be offered before breastmilk or formula.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBreakfast - Ō-Ata\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIron Fortified infant cereal or ground oats porridge\u003cbr\u003eFull fat fortified soy milk *\u003cbr\u003e1⁄2 tsp flax oil\u003cbr\u003eKiwi fruit, orange slices or berries\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eLunch - Ō-Rānui \u003c\/strong\u003eand\u003cstrong\u003e Dinner - Ō-Ahiahi\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAt this stage the focus should be on whanau kai\u003cbr\u003eMashed beans, chickpeas, lentils or silken tofu\u003cbr\u003eMashed potato or kumara. Rice, pasta or other grains.\u003cbr\u003eSoft cooked green \/ orange veg (See comment re Vitamin A)\u003cbr\u003e1 tsp vegan margarine \/ olive oil\u003cbr\u003eSoft or mashed fruit or squeeze of lemon juice (for vitamin C)\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSnacks\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMashed or grated fruit\u003cbr\u003eSoy yoghurt or custard\u003cbr\u003eChia pudding\u003cbr\u003eCrustless bread fingers or crackers with nut butter, avocado or hummus\u003cbr\u003ePartially cooked carrot sticks with hummus\u003c\/p\u003e\n\u003cp\u003e*Note: Full fat fortified soy milk can be used on cereal and in cooking but should not replace breastmilk or formula until 12 months of age.\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003ePrecautions - Ngā ohiti\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eStriving for perfection and high needs babies:\u003c\/strong\u003e\u003cbr\u003eWe all want the best for our pēpi. As a vegan it is likely you place a high value on raising your pēpi on a plant-based diet. In certain cases, however, following a plant-based diet may not offer the best outcome for your pēpi, for instance,\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIf your tamaiti was born prematurely,\u003c\/li\u003e\n\u003cli\u003eYou are unable to successfully establish breast-feeding,\u003c\/li\u003e\n\u003cli\u003ePēpi is a picky eater,\u003c\/li\u003e\n\u003cli\u003ePēpi has developmental delays, ongoing health issues or food allergies,\u003c\/li\u003e\n\u003cli\u003ePēpi’s growth is not on target.\u003c!----\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf any of these apply, your health care provider may recommend adding some animal-based foods to pēpi’s diet. That should not be seen as a failure, but a temporary set-back.\u003c\/p\u003e\n\u003cp\u003eIf you need more advice do reach out and discuss your concerns with a plant-based health professional. You can also contact The Vegan Society for recommendations for vegan-friendly dietitians.\u003c\/p\u003e\n\u003ch4\u003eUseful links\u003c\/h4\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.tewhatuora.govt.nz\/for-health-professionals\/clinical-guidance\/specific-life-stage-health-information\/maternal-health\"\u003eMaternal health – Health New Zealand | Te Whatu Ora\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/healthify.nz\/hauora-wellbeing\/b\/breastfeeding-topics\"\u003eBreastfeeding topics | Healthify\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/healthed.govt.nz\/products\/starting-solids\"\u003eStarting Solids - HE6014 – HealthEd\u003c\/a\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003e\u003cbr\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003ch4\u003ePlant-based nutrition for babies 0-12 months\u003c\/h4\u003e\n\u003cp\u003eWritten by Sandra van Lill (Accredited Practising Dietitian)\u003c\/p\u003e\n\u003cp\u003eThe Vegan Society of Aotearoa would like to thank the contributors and the many individuals and groups who gave feedback as part of the consultation process that helped shape this flyer; Doctors For Nutrition, Anna Sloan NZRD – Nutrition Connection, Jennifer Douglas NZRD – Jumpstart Nutrition, Dr. Amanda Benham PhD, APD, FASLM – PB Nutrition\u003c\/p\u003e\n\u003cp\u003eTranslation by Ōkupu.\u003c\/p\u003e\n\u003cp\u003eThis resource follows The New Zealand Ministry of Health Healthy Eating Guidelines for New Zealand Babies and Toddlers 2021.\u003c\/p\u003e\n\u003cp\u003ePublished 2024 Next review 2028\u003c\/p\u003e\n\u003cp\u003eDisclaimer: The information in this brochure is for educational purposes only. While we have tried to make sure it is accurate and up to date, we cannot guarantee that it will always apply to your individual circumstances. If you have specific dietary concerns or medical conditions always seek medical advice from your doctor or health professional. \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45549560332516,"sku":"HE2901","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE2901thumbnail.png?v=1724216694"},{"product_id":"vegan-nutrition-taioranga-whekana-for-plant-powered-tamariki-4-8-years-he2902","title":"Vegan Nutrition - Taioranga Whēkana for plant-powered tamariki 4-8 years - HE2902","description":"\u003cp\u003eTamariki need the right balance of energy and nutrients to grow optimally and reach their full potential. Thriving hauora (health) is easy with a well-planned, plant-based diet (PBD). Nourishing your child is a big responsibility, so arming yourself with the mātauranga (knowledge) and skills in order to raise a healthy vegan tamaiti is essential.\u003c\/p\u003e\n\u003cp\u003eIn this mātārere (brochure) we refer to a plant-based diet (PBD) as well as a vegan diet. A wholefood PBD is based on minimally processed kai and is low in added sugar, salt and fats. However, not all vegan diets are healthy! A diet consisting mainly of ultra processed kai and high fat take aways will certainly not be healthier than the standard Western diet. Tamariki are less likely to be overweight if they have a balanced PBD, and they may have lower risk of heart disease, diabetes and some cancers as adults.\u003c\/p\u003e\n\u003cp\u003eSimply eliminating animal-based kai, without thoughtfully replacing with nutrient-dense, plant-based kai, exposes children to energy and\/or nutritional deficiencies. Any poorly-planned, low quality diet – conventional or vegan – can have detrimental effects on physical and mental development and long-term hauora.\u003c\/p\u003e\n\u003cp\u003eBy arming yourself with fundamental mātauranga taioranga (nutrition education) and thoughtfully approaching your meal plans, you can give your plant-powered tamaiti a great foundation!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables - Ngā huawhenua\u003cbr\u003e\u003c\/strong\u003eAt least 3 servings veg a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFluids - Ngā Momo Inu\u003cbr\u003e\u003c\/strong\u003e5+ cups a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFruit - Ngā huarākau\u003c\/strong\u003e\u003cbr\u003e2 servings of fruit a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eGrains, Cereals \u0026amp; Starchy Veg (cooked) - Pata, Huapata, Māngaro\u003c\/strong\u003e\u003cbr\u003e5+ servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePlant Protein - Pūmua tipu\u003c\/strong\u003e\u003cbr\u003e2-3 servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCalcium Rich Food - Konupūmā tipu\u003c\/strong\u003e\u003cbr\u003e2-3 servings a day\u003c\/p\u003e\n\u003ch2\u003eKey points when planning a vegan diet for tamariki\u003c\/h2\u003e\n\u003ch3\u003eVariety\u003c\/h3\u003e\n\u003cp\u003eVariety is the cornerstone of a well-formulated Plant Based Diet (PBD).The emphasis should be on minimally processed kai from all kai groups. Make sure you eat enough kai from each of the food groups\/ngā whakarōpūtanga kai.\u003c\/p\u003e\n\u003ch3\u003eEnergy Needs\u003c\/h3\u003e\n\u003cp\u003eEnsure energy needs are met. Whole grains, legumes, vegetables and fruit, which form the bulk of the PBD, are high in vitamins, minerals and fibre but have low energy density. This is ideal for adults who can manage a large volume of kai.\u003c\/p\u003e\n\u003cp\u003eTamariki have smaller stomachs and may be full before their energy needs are met. We suggest offering them kai with higher energy density such as home baking, dairy-free yoghurt and ice creams and including some high fat foods (drizzle of olive oil, avocado and nut butters).\u003c\/p\u003e\n\u003cp\u003eThe best way to judge whether energy needs are met is to monitor tamariki growth rate on individual growth charts. Your GP should be keeping a close eye on this.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eAim for \u003cstrong\u003e2 pieces of fruit daily\u003c\/strong\u003e for fibre and vitamins. For younger tamariki fruit can be peeled and cut up. Drink fruit juice in moderation – āta inumia – as it is high in sugar.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch3\u003eIron\u003c\/h3\u003e\n\u003cp\u003eVegan tamariki may be at risk of low iron due to lower bioavailability from some plant-based kai. However, this can be met by the staples of a whole food plant- based diet, including legumes, whole grains, dark and green leafy vegetables. Many breakfast cereals are iron fortified, however, choose one with little added sugar.\u003c\/p\u003e\n\u003cp\u003eIron absorption in meals is improved by adding a vitamin C rich vegetable or fruit at every meal. Iron enriched cereals can also help increase intake. Calcium and iron can compete for absorption, so it is useful to offer alternative milks in-between meals rather than with meals containing iron foods, such as plant-based proteins.\u003c\/p\u003e\n\u003cp\u003eIf your tamaiti appears to be pale or listless and lacking in energy, ask a GP to check their iron levels. Iron deficiency will require iron supplementation prescribed by a GP or dietitian.\u003c\/p\u003e\n\u003ch3\u003eHealthy Fats\u003c\/h3\u003e\n\u003cp\u003eInclude some healthy fats to provide extra energy, including avocado, nuts, nut butters, and olive oil but minimise fried foods.\u003c\/p\u003e\n\u003cp\u003eOmega-3 fats are essential for brain development. Include at least one serving a day. Good sources are ground flaxseeds, chia seeds, walnuts and canola oil. These can be added to baking, cereals and smoothies.\u003c\/p\u003e\n\u003ch4\u003eIn a nutshell\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eVegans may be at risk of low iodine intake\u003c\/strong\u003e – especially as NZ soils are low in iodine. Iodine is critically important for children’s growth and development. The daily requirement for a child 4 to 8 years is 90mcg\/day. This can be met by 2 slices commercial bread and 1⁄4 t (1.5g) iodised salt. Note rock salt and pink Himalayan salt are typically not fortified. Always use salt sparingly.\u003c\/p\u003e\n\u003cp\u003eSupplementation with \u003cstrong\u003evitamin B12\u003c\/strong\u003e is essential – aim for 25 to 50 mcg vitamin B12\/day. Vitamin B12 should be given separately, rather than relying on a multivitamin.\u003c\/p\u003e\n\u003cp\u003eThe vegan diet is low in \u003cstrong\u003evitamin D\u003c\/strong\u003e. Hence vegans need to rely on vitamin D formed when skin is exposed to sunlight. Dark skinned children and children with low sun exposure (eg during winter \/ spring in the colder climates) are at risk of low vitamin D levels. Discuss with your health care provider whether a supplement is needed.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eOther supplements\u003c\/strong\u003e: A well-balanced vegan diet should meet your child’s need for protein, vitamins and minerals (not mentioned above). If you have concerns re the adequacy of your child’s diet, we recommend seeking support of a vegan friendly dietitian. While a well formulated kids’ multivitamin and mineral supplement may be beneficial in some circumstances, supplementing with individual vitamins \/ minerals should only be done under professional advice. Most importantly supplements should never be relied upon to prop up a poor diet.\u003c\/p\u003e\n\u003cp\u003eThe ideal is to eat a largely \u003cstrong\u003ewholefood, minimally processed diet\u003c\/strong\u003e comprising grains, legumes, nuts, huawhenua (vegetables) and huarākau (fruit). However, let’s face it, we all need a break from cooking sometimes. So it’s OK to include some commercial vegan kai such as vegan sausages and treats for taste and convenience. Some are healthier than others, so do check the ingredients!\u003c\/p\u003e\n\u003cp\u003eKeep an eye on the fluid intake of your tamaiti to \u003cstrong\u003eensure they are well hydrated.\u003c\/strong\u003e\u003cbr\u003eEncourage them to drink plenty of wai.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eMonitor energy levels,\u003c\/strong\u003e weight and growth to ensure your kids stay on track.\u003cbr\u003eIf you notice any changes seek expert advice sooner rather than later.\u003c\/p\u003e\n\u003ch2\u003ePutting it all together\u003c\/h2\u003e\n\u003cp\u003eThe following guide can be used to plan the type and amount of kai for your tamaiti.\u003c\/p\u003e\n\u003ch3\u003ehealthy growth and development\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eInclude at least 2 to 3 servings of protein-rich kai daily\u003c\/strong\u003e \u003cstrong\u003efor healthy growth and development.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e1⁄2 cup cooked beans \/ lentils\u003c\/li\u003e\n\u003cli\u003e1⁄4 cup peeled edamame (green soybeans)\u003c\/li\u003e\n\u003cli\u003e60g firm tofu\u003c\/li\u003e\n\u003cli\u003e1 tablespoon peanut butter\u003c\/li\u003e\n\u003cli\u003e30g nuts (ground for younger tamariki)\u003c\/li\u003e\n\u003cli\u003e1 veggie sausage\u003c\/li\u003e\n\u003cli\u003e1⁄4 cup hummus\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eabundant energy and healthy gut\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eFor abundant energy and a healthy gut include grains \/ cereals \/ starchy veg at meals and snacks. \u003c\/strong\u003e\u003cstrong\u003eOlder and more active tamariki will need larger serves.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhole grain cereals eg 2 weetbix, 1⁄2 to 1 cup porridge\u003c\/li\u003e\n\u003cli\u003e1 slice wholemeal parāoa (bread), parāoa roll or wrap\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup cooked grains eg brown rice, quinoa, pasta\u003c\/li\u003e\n\u003cli\u003eTortilla, tacos\u003c\/li\u003e\n\u003cli\u003e1 small rīwai (potato) or piece of kūmara or 1 corn cob\u003c\/li\u003e\n\u003cli\u003eHome baked muffins and slices (lower in sugar than commercial)\u003c\/li\u003e\n\u003cli\u003eWholegrain or rice crackers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003estrong bones and teeth\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eFor strong bones and teeth include 2-3 servings of kai rich in calcium:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e1 cup fortified plant-based milk with 100mg calcium\/100ml) (Note rice milk and almond milk are low in protein and energy. Soy milk is a better option for growing children.)\u003c\/li\u003e\n\u003cli\u003e60g firm tofu\u003c\/li\u003e\n\u003cli\u003e1 pottle calcium fortified yoghurt or ice cream\u003c\/li\u003e\n\u003cli\u003eOther foods such as leafy greens (e.g. broccoli, kale, bok choy), oranges, almonds, legumes, tahini and seeds also contribute small amounts of calcium\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMost commercial vegan “cheese” is high in fat and lacking in protein and calcium\u003c\/p\u003e\n\u003ch3\u003ehealth and immunity\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eInclude vegetables and fruit for overall hauora (health) and strong immunity – aim for 3+ serves vegetables and 2 serves fruit daily.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAim for a rainbow on the plate including dark green leafy, red and dark orange huawhenua (vegetables). Include some raw veggies\/fruits in the lunch box.\u003c\/li\u003e\n\u003cli\u003eYou can also add veg to smoothies, muffins, pasta sauces and stews.\u003c\/li\u003e\n\u003cli\u003eAdd a drizzle of olive oil to improve uptake of beta carotene (for vitamin A).\u003c\/li\u003e\n\u003cli\u003eServe raw veg dipped in hummus or nut butters.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003eNote: Popcorn, whole nuts and peanuts are unsafe for younger children due to choking risk.\u003c\/p\u003e\n\u003cp\u003eGrapes, cherry tomatoes and hot dogs should be cut up.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2\u003eOther considerations\u003c\/h2\u003e\n\u003cp\u003eUnsure whether you are on the right track? Does your child have special needs or allergies? Or are they fussy eaters who refuse the tasty meals you have lovingly prepared? Like all parents, you want to know you’re giving your tamaiti the best possible start in life and sometimes it can feel overwhelming. Don’t hesitate to reach out if you need help. Your GP can refer you to a Registered Dietitian or contact the Vegan Society for recommendations for vegan-friendly dietitians.\u003c\/p\u003e\n\u003ch2\u003eSome Meal Suggestions\u003c\/h2\u003e\n\u003cp\u003eLet’s look at how you can incorporate this kai into meals and snacks to ensure the taioranga and kai needs of your tamariki are met. Generally kids should be eating the same meals as the rest of the family. If your meals are highly spiced it would be best to offer an alternative. In the case of younger children food can be cut up into smaller pieces. Remember to include the omega-3 fats daily and encourage drinks, preferably water, regularly throughout the day and after meals.\u003c\/p\u003e\n\u003ch3\u003eSample menu (Summer)\u003c\/h3\u003e\n\u003ch4\u003eParakuihi (Breakfast)\u003c\/h4\u003e\n\u003cp\u003e2 Weetbix ®\u003cbr\u003e1 Tbsp ground walnuts\u003cbr\u003e1⁄2 cup fortified soy milk\u003cbr\u003e1⁄4 cup berries\u003c\/p\u003e\n\u003ch4\u003eSnack\u003c\/h4\u003e\n\u003cp\u003e1 Pottle calcium-fortified soy yoghurt\u003cbr\u003eWheaten \/ rice crackers\u003c\/p\u003e\n\u003ch4\u003eLunch\u003c\/h4\u003e\n\u003cp\u003eWholewheat sandwich with hummus\u003cbr\u003eCapsicum and carrot sticks\u003cbr\u003eSlice avocado\u003cbr\u003e1⁄2 cup fresh fruit salad\u003c\/p\u003e\n\u003ch4\u003eSnacks\u003c\/h4\u003e\n\u003cp\u003eHomemade fruit muffin\u003cbr\u003e1⁄2 cup fortified soy milk\u003c\/p\u003e\n\u003ch4\u003eDinner\u003c\/h4\u003e\n\u003cp\u003eLentil spaghetti bolognaise\u003cbr\u003eBaby spinach salad with 1tsp flax oil\u003cbr\u003eBanana ‘ice cream’\u003c\/p\u003e\n\u003ch3\u003eSample menu (Winter)\u003c\/h3\u003e\n\u003ch4\u003eParakuihi (Breakfast)\u003c\/h4\u003e\n\u003cp\u003e1 cup oats\u003cbr\u003e1 Tbsp flax meal\u003cbr\u003e1⁄2 cup fortified soy milk,\u003cbr\u003e1 kiwifruit – sliced\u003c\/p\u003e\n\u003ch4\u003eSnack\u003c\/h4\u003e\n\u003cp\u003e2 Corn thins\u003cbr\u003e1 Tbsp peanut butter\u003cbr\u003e1⁄2 banana\u003c\/p\u003e\n\u003ch4\u003eLunch\u003c\/h4\u003e\n\u003cp\u003e1 bowl lentil and vegetable soup\u003cbr\u003e2 slices bread with vegan spread\u003cbr\u003e1⁄2 orange cut in wedges\u003c\/p\u003e\n\u003ch4\u003eSnacks\u003c\/h4\u003e\n\u003cp\u003eHot chocolate (made with soy milk)\u003cbr\u003eHome made oat \u0026amp; walnut cookie\u003c\/p\u003e\n\u003ch4\u003eDinner\u003c\/h4\u003e\n\u003cp\u003eStir-fried sweet and sour tofu, vegetables with noodles\u003cbr\u003eChia pudding with berry sauce\u003cbr\u003e\u003c\/p\u003e\n\u003ch4\u003eSome Lunch Box Ideas\u003c\/h4\u003e\n\u003cp\u003eWrap with salad and hummus.\u003cbr\u003eClub sandwich with hummus, avo and baby spinach\u003cbr\u003ePita bread with falafel and salads\u003cbr\u003ePasta or rice salads (make use of leftovers). Add lentils \/ chickpeas for protein.\u003cbr\u003eCut up veggie sausages, rīwai (potato) salad and cherry tomatoes\u003cbr\u003eVegetable and tofu sushi\u003cbr\u003eInclude a treat, eg a pottle of soy yoghurt, small muffin\u003cbr\u003e\u003c\/p\u003e\n\u003ch4\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eVegan nutrition for tamariki 4-8 years,\u003c\/span\u003e\u003c\/h4\u003e\n\u003cp\u003eWritten by Sandra van Lill (Accredited Practising Dietitian)\u003c\/p\u003e\n\u003cp\u003eThe Vegan Society of Aotearoa would like to thank the contributors and the many individuals and groups who gave feedback as part of the consultation process that helped shape this flyer; Doctors For Nutrition, Anna Sloan NZRD – Nutrition Connection, Jennifer Douglas NZRD – Jumpstart Nutrition, Dr. Amanda Benham PhD, APD, FASLM – PB Nutrition\u003c\/p\u003e\n\u003cp\u003eTranslation by Ōkupu.\u003c\/p\u003e\n\u003cp\u003eThis resource follows The New Zealand Ministry of Health Healthy Eating Guidelines for New Zealand Babies and Toddlers 2021.\u003c\/p\u003e\n\u003cp\u003ePublished 2024 Next review 2028\u003c\/p\u003e\n\u003cp\u003eDisclaimer: The information in this brochure is for educational purposes only. While we have tried to make sure it is accurate and up to date, we cannot guarantee that it will always apply to your individual circumstances. If you have specific dietary concerns or medical conditions always seek medical advice from your doctor or health professional. \u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45550098088164,"sku":"HE2902","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE2902thumbnail.png?v=1724291300"},{"product_id":"vegan-nutrition-taioranga-whekana-for-plant-powered-tamariki-nohinohi-1-3-years-he2903","title":"Vegan Nutrition - Taioranga Whēkana for plant-powered tamariki nohinohi 1 to 3 years - HE2903","description":"\u003ch3\u003eTaioranga Whēkana for tamariki nohinohi 1-3 years\u003c\/h3\u003e\n\u003cp\u003eCreating a balanced, nutritious diet for vegan toddlers is essential for their growth, development and long-term health. Feeding your toddler can be a joyful experience as they explore new tastes and textures. Providing your toddler a good variety of legumes, grains, nuts, fruits and vegetables should meet most of their nutrient needs. In this guide we cover key nutrients, foods, recommended supplements and tips for feeding vegan toddlers.\u003c\/p\u003e\n\u003ch3\u003eEnergy Requirements\u003c\/h3\u003e\n\u003cp\u003eToddlers are full of energy and growing quickly, so meeting their energy needs is essential. Plant-based diets are high in fibre but may be lower in calories, which can make them feel full before they get enough energy. To boost energy intake, add healthy fats to meals (like olive oil, avocado, or nut butter) and offer nutritious snacks between meals.\u003c\/p\u003e\n\u003ch3\u003eNutrients\u003c\/h3\u003e\n\u003cp\u003eProviding your toddler a good variety of legumes, grains, nuts, fruits and vegetables should meet most of their nutrient needs. Let’s consider some of the key nutrients that need special consideration.\u003c\/p\u003e\n\u003ch3\u003eProtein\u003c\/h3\u003e\n\u003cp\u003eProtein is essential for your toddlers’ growth, immune health, and overall well-being. Great plant-based sources include beans, lentils, chickpeas, tofu, tempeh, soy milk and nut butters. Aim to include a high-protein option with each meal to meet their needs.\u003c\/p\u003e\n\u003ch3\u003eVitamin B12\u003c\/h3\u003e\n\u003cp\u003eVitamin B12 is crucial for growth, brain and nerve health, and red blood cell production. Vitamin B12 is not naturally found in plant foods. Although some foods are fortified with vitamin B12 these may not reliably meet your toddler’s requirement. Therefore, it’s recommended that plant-based toddlers take a B12 supplement. Consult your healthcare provider to ensure the right dosage for optimal health.\u003c\/p\u003e\n\u003ch3\u003eCalcium\u003c\/h3\u003e\n\u003cp\u003eEnsuring adequate calcium intake is essential for your toddler’s bone health, teeth development and growth.\u003c\/p\u003e\n\u003ch4\u003eKey sources of calcium\u003c\/h4\u003e\n\u003cp\u003eCalcium fortified soy milk is an excellent choice as it is also a good source of protein. Look for options that provide 120 mg of calcium per 100 ml.\u003c\/p\u003e\n\u003cp\u003eAlternatively other plant-based milks fortified with calcium can be used (although these provide minimal protein).\u003c\/p\u003e\n\u003cp\u003eTofu made with calcium sulfate is a great source of calcium. Other sources to boost your toddler’s calcium intake are soy yoghurt, fortified breakfast cereals (check the label), leafy greens (such as kale and bok choy) and chia seeds. Ensure that your toddler gets enough vitamin D, as it is needed for calcium absorption.\u003c\/p\u003e\n\u003ch3\u003eVitamin D\u003c\/h3\u003e\n\u003cp\u003eVitamin D supports bone health, immunity, and growth, but it’s limited in plant-based diets. Sunlight helps produce vitamin D, so outdoor play is beneficial – just remember sun safety. If sunlight exposure is limited, and during winter, a vitamin D supplement may be necessary. Those in the southern regions of NZ should be prescribed vitamin D from their health provider.\u003c\/p\u003e\n\u003ch3\u003eIron and Zinc\u003c\/h3\u003e\n\u003cp\u003eIron and zinc are essential for toddlers' brain development, blood health, immunity and growth. A vegan diet can meet these needs with foods like lentils, beans, tofu and fortified cereals.\u003c\/p\u003e\n\u003cp\u003eA great way to increase iron intake is to add iron-fortified cereals to baking. Dark green leafy vegetables and raisins are also good sources of iron, while nuts and pumpkin seeds offer valuable amounts of zinc. Pairing these foods with vitamin C sources (e.g. oranges, capsicum, kiwifruit, berries) helps boost absorption.\u003c\/p\u003e\n\u003cp\u003eSince calcium can inhibit iron absorption, serve alternative milks between meals. If a child shows signs of low energy or paleness, consult a GP for iron level checks and advice regarding supplementation. \u003c\/p\u003e\n\u003ch2\u003eEssential nutrients\u003c\/h2\u003e\n\u003ch3\u003eIodine\u003c\/h3\u003e\n\u003cp\u003eIodine is essential for brain development, physical growth and thyroid function. A deficiency can result in low IQ, stunted growth and learning difficulties. As our New Zealand soils are low in iodine, locally grown produce is an unreliable source.\u003c\/p\u003e\n\u003cp\u003eTwo slices of commercial bread and ¼ tsp (1.5g) of iodized salt are sufficient to meet the daily iodine requirements while small amounts of seaweed e.g. nori also provide iodine. (Tip: rock salt and pink Himalayan salt are usually not fortified with iodine.)\u003c\/p\u003e\n\u003cp\u003eIf you are still breastfeeding your toddler, you should continue iodine supplementation provided by your health professional.\u003c\/p\u003e\n\u003ch3\u003eHealthy Fat\u003c\/h3\u003e\n\u003cp\u003eFats are essential for brain development and as a source of energy, so include these in meals and snacks. Good sources are avocados, nut butters, tahini and plant-based oils like olive and coconut oil.\u003c\/p\u003e\n\u003cp\u003eOmega-3 fatty acids are essential fats crucial for children’s brain and eye development. These include ALA (alphalinolenic acid) which is found in plant-based foods, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish and algae. A small percentage of ALA can be converted into EPA and DHA in the body.\u003c\/p\u003e\n\u003cp\u003eGround flaxseeds, flax oil, chia seeds, hemp seeds and walnuts are rich sources of ALA. These can be added to cereals, smoothies or used in baking. Include a source of omega-3 daily. Algal oil supplements may also be considered for additional DHA and EPA.\u003c\/p\u003e\n\u003ch3\u003eVitamin A\u003c\/h3\u003e\n\u003cp\u003eVitamin A is crucial for growth, eye health, and immune function. While plant foods do not contain pre-formed vitamin A, they provide beta-carotene, which the body converts into active vitamin A. However, this conversion can be inefficient for some people, which may place vegan children at risk of vitamin A deficiency. Ensuring a diet rich in beta-carotene sources, like carrots, kūmara, kale and spinach is important. Eating these foods with a small amount of fat, such as olive oil, can help enhance beta-carotene absorption.\u003c\/p\u003e\n\u003ch3\u003eFeeding Challenges\u003c\/h3\u003e\n\u003cp\u003eFeeding a fussy toddler can be challenging as they begin to assert their independence and become pickier with food. To encourage healthy eating habits, keep mealtimes relaxed and positive. Offer a variety of foods without pressuring them. Most toddlers enjoy finger foods. Try lentil patties, par-cooked baby carrots, broccoli florets, toast fingers or crackers with nut butter.\u003c\/p\u003e\n\u003cp\u003eInvolving them in cooking or giving choices between options can help them feel in control and more open to trying new foods. Serving small portions and setting a good example by enjoying healthy foods yourself can foster a positive attitude toward eating. With patience and flexibility, you'll support their development of healthy eating habits.\u003c\/p\u003e\n\u003cp\u003eIf your toddler’s picky eating impacts their nutrition, consult a dietitian to check if they’re getting a balanced diet and to offer support for feeding challenges.\u003c\/p\u003e\n\u003ch3\u003eGENERAL TIPS FOR VEGAN TODDLER NUTRITION AND HEALTH\u003c\/h3\u003e\n\u003ch4\u003eFocus on whole foods\u003c\/h4\u003e\n\u003cp\u003eFoods prepared at home from whole foods and fresh produce are preferable to processed foods.\u003c\/p\u003e\n\u003ch4\u003eRegularly offer variety\u003c\/h4\u003e\n\u003cp\u003eServe a wide range of foods to ensure they get a spectrum of nutrients and to help them develop a diverse palate.\u003c\/p\u003e\n\u003ch4\u003eCut your toddler’s food into smaller bite-sized pieces to prevent choking\u003c\/h4\u003e\n\u003cp\u003eFoods such as whole nuts, whole grapes, cherry tomatoes, popcorn and pieces of frozen fruit are best avoided.\u003c\/p\u003e\n\u003ch4\u003eHydration\u003c\/h4\u003e\n\u003cp\u003eMake sure your toddler drinks enough water, especially if consuming high-fibre foods.\u003c\/p\u003e\n\u003ch4\u003eCurb their sweet tooth!\u003c\/h4\u003e\n\u003cp\u003eLimit intake of sugar, lollies and soft drinks.\u003c\/p\u003e\n\u003ch4\u003eHeight and weight checks\u003c\/h4\u003e\n\u003cp\u003eIt is important to maintain regular height and weight checks with your health provider so that any concerns are caught early. They can help ensure your toddler is meeting their developmental needs and staying healthy on a vegan diet.\u003c\/p\u003e\n\u003ch2\u003eA balanced plate\u003c\/h2\u003e\n\u003cp\u003eMinistry of Health daily nutrition recommendations:\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables - Ngā huawhenua\u003cbr\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e2 to 3 serves; 1 serve = 75g, eg: ½ cup mixed veg; leafy greens, broccoli, capsicum, carrot, pumpkin.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFruit - Ngā huarākau\u003c\/strong\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e1serve; 1 serve = 150g, eg: 1 med apple, 1 med pear, 1 small banana, 1 cup berries, 1 orange. (Divided into smaller serves 2-3 times a day)\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eGrain foods - witi me te pata\u003c\/strong\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e4 serves; eg: 1 serve = 1 slice wholegrain bread, ½ cup cooked oats, ½ cup brown rice or quinoa.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eProtein - Pūmua tipu \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e3 serves; eg: 1 serve = 1⁄3 cup cooked beans\/lentils, 60g tofu or 1Tbs peanut butter, 1 vegan sausage\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHigh calcium foods - konupūmā tipu \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e1 to 1½ serves; eg: 1 serve = 1 cup\/250ml of fortified plant-based milk. (Divided into smaller serves 2-3 times a day)\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHealth fats - hinu hauora \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003einclude 1+ serve = 7 to 10g; eg 1 serve = ¼ avocado or 1 to 2 tsp olive oil.\u003c\/p\u003e\n\u003ch3\u003eSupplements\u003c\/h3\u003e\n\u003cp\u003eA well-balanced vegan diet can meet your toddler’s needs for protein, most vitamins, and minerals. If there are concerns about dietary adequacy, consult a vegan-friendly dietitian. While a multivitamin may help in some cases, individual supplements should only be taken under professional guidance, and supplements should not replace a nutritious diet.\u003c\/p\u003e\n\u003ch2\u003eSome meal suggestions\u003c\/h2\u003e\n\u003ch3\u003eSAMPLE MENU (SUMMER)\u003c\/h3\u003e\n\u003ch3\u003eParakuihi (Breakfast)\u003c\/h3\u003e\n\u003cp\u003eGreen smoothie with fortified plant milk, ground oats, spinach, banana, and ground flaxseeds. Toast fingers with spread.\u003c\/p\u003e\n\u003ch3\u003eParamanawa (Snack)\u003c\/h3\u003e\n\u003cp\u003eApple slices with nut butter.\u003c\/p\u003e\n\u003ch3\u003eKai a te rānui (Lunch)\u003c\/h3\u003e\n\u003cp\u003eClub sandwiches with hummus, avocado \u0026amp; tomato. Ice pole made with soy yoghurt and berries.\u003c\/p\u003e\n\u003ch3\u003eParamanawa (Snack)\u003c\/h3\u003e\n\u003cp\u003eHome-made carrot and ground walnut muffin.\u003c\/p\u003e\n\u003ch3\u003eKai a te pō (Dinner)\u003c\/h3\u003e\n\u003cp\u003eQuinoa, chickpea and veggie salad with extra virgin olive oil and lemon dressing.\u003c\/p\u003e\n\u003ch3\u003eBefore Bed\u003c\/h3\u003e\n\u003cp\u003e½ cup fortified milk + crackers.\u003c\/p\u003e\n\u003ch3\u003eSAMPLE MENU (WINTER)\u003c\/h3\u003e\n\u003ch3\u003eParakuihi (Breakfast)\u003c\/h3\u003e\n\u003cp\u003eOatmeal made with fortified soy milk, topped with chia seeds and kiwifruit.\u003c\/p\u003e\n\u003ch3\u003eParamanawa (Snack)\u003c\/h3\u003e\n\u003cp\u003e1 slice wholemeal toast with almond butter.\u003c\/p\u003e\n\u003ch3\u003eKai a te rānui (Lunch)\u003c\/h3\u003e\n\u003cp\u003eLentil and vegetable soup with 1 slice wholemeal bread + vegan butter. Orange slices.\u003c\/p\u003e\n\u003ch3\u003eParamanawa (Snack)\u003c\/h3\u003e\n\u003cp\u003eCustard made with fortified soy milk and stewed apple.\u003c\/p\u003e\n\u003ch3\u003eKai a te pō (Dinner)\u003c\/h3\u003e\n\u003cp\u003eTofu stir-fry with mixed veggies (capsicum and carrots) and noodles.\u003c\/p\u003e\n\u003ch3\u003eBefore Bed\u003c\/h3\u003e\n\u003cp\u003eHot chocolate (cocoa with fortified plant milk). Digestive biscuit if hungry.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTIP: remember to add ¼ tsp iodised salt and healthy fats to meals.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003eConclusion - bringing it all together\u003c\/h3\u003e\n\u003cp\u003eNurturing vegan children can be a rewarding experience. By offering a variety of plant-based foods and enjoying meals together, you’re fostering healthy eating habits and helping them explore different flavors.\u003c\/p\u003e\n\u003cp\u003eWith some planning and a positive approach, you can confidently support their well-being and instill a love for nutritious, plant-based foods.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eDisclaimer:\u003cbr\u003eThis information is for general educational purposes and not a substitute for professional medical or nutritional advice. Individual needs vary, so consult a qualified healthcare provider or dietitian for personalised guidance and before making major dietary changes. \u003cem\u003eReferences: contact the NZ Vegan Society for a full list of references and additional recommended reading.\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eVEGAN NUTRITION FOR TODDLERS\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eWritten by Emelia Ruddell (Human Nutrition Undergraduate) and Sandra van Lill (Accredited Practising Dietitian) The Vegan Society of Aotearoa would like to thank the contributors and the many individuals and groups who gave feedback as part of the consultation process that helped shape this flyer; Doctors For Nutrition, Jennifer Douglas NZRD – Jumpstart Nutrition, Dr. Amanda Benham PhD, APD, FASLM – PB Nutrition. Translation by Emelia Ruddell and Isla Reeves-Martin\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eThis resource follows The New Zealand Ministry of Health Healthy Eating Guidelines for New Zealand Babies and Toddlers 2021. Code:HE2903.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003ePublished 2025, next review 2028\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eDisclaimer: The information in this brochure is for educational purposes only. While we have tried to make sure it is accurate and up to date, we cannot guarantee that it will always apply to your individual circumstances. If you have specific dietary concerns or medical conditions always seek medical advice from your doctor or health professional.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":46052297015524,"sku":"HE2903","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/Vegan_nutrition_Taioranga_wh_kana.png?v=1739330532"},{"product_id":"plant-power-for-teens-13-to-18-years-nga-taiohi-whekana-he8152","title":"Plant power for teens (13 to 18 years) - Ngā taiohi whēkana - HE8152","description":"\u003cp\u003eYour teen years are a time of growth, energy and change. A well-planned plant-based diet can give you the nutrients you need to stay strong, active and focused. This might be the first time you’re exploring nutrition or thinking about going vegan and that’s awesome. Whether you’re curious, ready to commit or figuring out how to talk with your whānau about it, this guide is here for you.\u003c\/p\u003e\n\u003ch2\u003eThinking About Going Vegan? Nau mai ki te haerenga whēkana!\u003c\/h2\u003e\n\u003cp\u003ePeople go vegan for all sorts of reasons; like helping the planet, reducing animal harm or feeling better in their body. When well-planned, vegan diets can support your growth, sports performance and overall health. But it’s also normal to face challenges (wero): maybe your parents aren’t on board, food costs are tight or perhaps it feels isolating.\u003c\/p\u003e\n\u003cp\u003eYou’re not alone. Some teens find support in online vegan communities – just be sure they’re respectful and moderated. Food choices are also shaped by what’s available, how we feel about our bodies and what we see online. Many foods are designed to be super tasty and aggressively marketed, especially to young people. Learning how these marketing tricks work can help you feel more in control without needing to label foods as ‘bad’.\u003c\/p\u003e\n\u003cp\u003eAnd if you’re seeing perfect bodies or filtered faces online – it’s not always real. Following people who promote positive, realistic messages around food and body image can make a big difference.\u003c\/p\u003e\n\u003ch3\u003eHere are tips for spotting positive and reliable voices:\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eGreen flags\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eShares balanced, evidence-based information that matches this resource.\u003c\/li\u003e\n\u003cli\u003eHas nutrition or health qualifications and is open about them.\u003c\/li\u003e\n\u003cli\u003eEncourages variety, flexibility and progress – not perfection.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eRed flags\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePromises quick fixes or overnight results.\u003c\/li\u003e\n\u003cli\u003eUses fear-based language (“Never eat this!”) or shames food choices.\u003c\/li\u003e\n\u003cli\u003eSells products as ‘magic’ solutions without credible evidence.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTip: Unfollow any accounts that make you feel bad about your body or eating habits. The best pages help you feel inspired, not pressured. Kimihia ngā whārangi a-ipurangi e tuku atu ana i ngā whakaaro pai.\u003c\/p\u003e\n\u003ch3\u003eTalking with Your Whānau \u003c\/h3\u003e\n\u003cp\u003eNot all families will understand or support going vegan right away, and that’s okay. Here are a few ways to make the conversation easier:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStart with your ‘why’ – Tō Take \u003cbr\u003eLet them know why this is important to you. Whether it’s the environment, animal welfare, your health, or just wanting to try something new.\u003c\/li\u003e\n\u003cli\u003eReassure them – Whakamanawatia te whānau \u003cbr\u003eParents often worry you won’t get enough nutrients. Show them you’ve done your homework and are planning balanced meals.\u003c\/li\u003e\n\u003cli\u003eOffer to help – Āwhinatia \u003cbr\u003eAsk if you can help cook a few meals, plan the shopping list or prepare your own lunches.\u003c\/li\u003e\n\u003cli\u003eBe flexible – Kia ngāwari \u003cbr\u003eIf your whole whānau isn’t vegan, you can still share meals and focus on adding plant-based options to what’s already on the table.\u003c\/li\u003e\n\u003cli\u003eBe patient – Ngaki-tatari \u003cbr\u003eChange takes time. It’s okay to take small steps, explain things more than once and keep the conversation open. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eRemember: your food journey is yours! Being respectful of your whānau’s views helps build understanding and support over time.\u003c\/p\u003e\n\u003ch2\u003eBuilding a balanced teen plate\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables - Ngā huawhenua \u003c\/strong\u003eAt least 3 servings veg a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFluids - Ngā Momo Inu \u003c\/strong\u003e5+ cups a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFruit - Ngā huarākau\u003c\/strong\u003e 2 servings of fruit a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eGrains, Cereals \u0026amp; Starchy Veg (cooked) - Pata, Huapata, Māngaro\u003c\/strong\u003e 6+ servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePlant Protein - Pūmua tipu\u003c\/strong\u003e 2 to 3 servings a day\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCalcium Rich Food - Konupūmā tipu\u003c\/strong\u003e 3 servings a day\u003c\/p\u003e\n\u003cp\u003eEating well is about balance. Filling your plate with a mix of foods that fuel your brain, muscles, bones and mood can make a big difference in how you feel and perform. Whether you’re at school, work or playing sport!\u003c\/p\u003e\n\u003cp\u003eGrains and Starchy Veg (6+ servings\/day): whole grains like brown rice, oats, wholemeal bread and starchy veg like kūmara and potatoes give lasting energy.\u003c\/p\u003e\n\u003cp\u003eProtein Foods (2 to 3 servings\/day): beans, lentils, tofu, tempeh, soy milk, peanut butter, nuts, seeds and hummus help build muscle and support immunity.\u003c\/p\u003e\n\u003cp\u003eVegetables (3+ servings\/day): the more colour, the better – eat a rainbow daily to get vitamins, minerals and fibre.\u003c\/p\u003e\n\u003cp\u003eFruits (2 servings\/day): fresh, frozen or canned in juice – great for vitamin C and antioxidants.\u003c\/p\u003e\n\u003cp\u003eCalcium-rich Foods (3 servings\/day): choose calcium-fortified plant milks, tofu, leafy greens, tahini and almonds.\u003c\/p\u003e\n\u003cp\u003eHealthy Fats (a variety every day): include avocado, chia\/flax seeds, nuts and olive oil to support brain and hormones.\u003c\/p\u003e\n\u003ch3\u003eSample Day on a Plate\u003c\/h3\u003e\n\u003cp\u003eBreakfast\/Parakuihi: overnight oats with soy milk, banana, chia seeds and berries.\u003cbr\u003eSnack\/Paramanawa: apple slices with peanut butter. \u003cbr\u003eLunch\/Kai a te Rānui: wholemeal wrap with hummus, falafel, salad veg and tahini drizzle. Snack\/Paramanawa: popcorn + smoothie with soy milk, mango and spinach. \u003cbr\u003eDinner\/Kai a te Pō: tofu stir-fry with brown rice and mixed veggies. \u003cbr\u003eSupper (if needed): coconut yogurt with chopped nuts and fruit.\u003c\/p\u003e\n\u003ch2\u003eKey nutrients for teenagers\u003c\/h2\u003e\n\u003ch3\u003eProtein\u003c\/h3\u003e\n\u003cp\u003eProtein is essential for building and maintaining muscles, supporting growth and repairing body tissue. It is especially important for active teens going through rapid physical changes. Protein also helps maintain a strong immune system. Plant-based protein sources like lentils, beans, tofu, tempeh, soy milk, quinoa and nuts\/seeds are excellent, versatile options that can be included in everyday meals or as quick ‘run and go’ snacks.\u003c\/p\u003e\n\u003ch3\u003eIron\u003c\/h3\u003e\n\u003cp\u003eIron plays a crucial role in making haemoglobin; the part of red blood cells that carries oxygen around your body. It supports energy, concentration and overall vitality. Teenage girls need extra iron due to blood loss during menstruation. Good plant sources include lentils, tofu, leafy greens, and iron-fortified cereals (Breakfast cereals with added iron to boost intake. Check the label for “iron” in the ingredients!) To enhance absorption, pair iron-rich foods with vitamin C sources like oranges, kiwifruit, or capsicum.\u003c\/p\u003e\n\u003ch3\u003eOmega-3 Fats\u003c\/h3\u003e\n\u003cp\u003eOmega-3 fats – especially ALA (alpha-linolenic acid) – support brain development, focus and mood regulation. They’re also antiinflammatory and help protect your heart. Plant sources include chia seeds, flax seeds, walnuts and hemp seeds. If these aren’t eaten regularly, consider a supplement made from algal oil (a vegan source of DHA and EPA).\u003c\/p\u003e\n\u003ch3\u003eVitamin D \u003c\/h3\u003e\n\u003cp\u003eVitamin D helps your body absorb calcium effectively and also supports your immune system. It’s mostly made when your skin is exposed to sunlight. Aim for 10–15 minutes of safe sun exposure each day (depending on skin tone and location), especially during summer. In winter, or if sun exposure is limited, a vitamin D supplement may be needed.\u003c\/p\u003e\n\u003ch3\u003eCalcium\u003c\/h3\u003e\n\u003cp\u003eYour teen years are a once-in-a-lifetime window to build strong bones, as over 90% of bone mass is developed by early adulthood. Calcium is the key mineral for this, helping prevent bone issues later in life. When on a plant-based diet include calcium-fortified products where calcium has been added to the food (like some plant milks) to help meet daily needs. This can include tofu made using calcium salts (look for calcium sulphate on the ingredients list) which increases the calcium content. Include leafy greens, tahini and almonds to reach your daily calcium needs.\u003c\/p\u003e\n\u003ch3\u003eIodine\u003c\/h3\u003e\n\u003cp\u003eIodine is crucial for healthy thyroid function, which regulates your metabolism and energy levels. On a plant-based diet, the best way to ensure enough iodine is to use iodised salt in cooking, or to include seaweed occasionally (like nori or wakame). \u003c\/p\u003e\n\u003ch3\u003eZinc\u003c\/h3\u003e\n\u003cp\u003eZinc helps keep your immune system strong, supports skin health (especially helpful during acne-prone years) and aids in wound healing. Teens need more zinc than younger children and plantbased sources include wholegrains, beans, tofu, nuts and seeds. Soaking or sprouting these foods can help with absorption.\u003c\/p\u003e\n\u003ch3\u003eVitamin B12\u003c\/h3\u003e\n\u003cp\u003eVitamin B12 is essential for making red blood cells and keeping your brain and nerves healthy. Because it is no longer naturally found in plant foods vegans must get B12 from either fortified foods (like soy milk, cereals and nutritional yeast) or a supplement. A daily supplement of 50–100 micrograms (μg) of cyanocobalamin is highly recommended due to serious risk associated with deficiency. Teens should get a blood test every 1 to 2 years to check B12 and iron levels and to ensure their current approach is working. Consult your healthcare provider to ensure the right dosage for optimal health.\u003c\/p\u003e\n\u003ch2\u003eLifestyle essentials\u003c\/h2\u003e\n\u003cp\u003eHealthy habits go beyond food!\u003c\/p\u003e\n\u003cp\u003eThese lifestyle tips help support energy, focus and overall well-being during your busy teen years.\u003c\/p\u003e\n\u003ch3\u003ePhysical Activity\u003cbr\u003eWhakapakari Tinana \u003c\/h3\u003e\n\u003cp\u003eAim for at least 60 minutes of activity each day. It could be sports, biking, dancing, skating or just a walk with friends – whatever gets you moving and feeling good!\u003c\/p\u003e\n\u003ch3\u003ePrioritise sleep\u003cbr\u003eKia Tau Te Moe\u003c\/h3\u003e\n\u003cp\u003eTeens need 8-10 hours of sleep a night to support growth, learning and mental health. Try to stick to a regular sleep routine and take a break from screens before bed.\u003c\/p\u003e\n\u003ch3\u003eDrink plenty of water\u003cbr\u003eInumia te Wai Māori\u003c\/h3\u003e\n\u003cp\u003eWater is your best drink. It keeps you focused, energised and hydrated. Aim for 6 to 8 cups a day and go easy on fizzy drinks, juice and energy drinks, which are high in sugar.\u003c\/p\u003e\n\u003ch3\u003eSupport your mood\u003cbr\u003eHangaia te Taha Hinengaro\u003c\/h3\u003e\n\u003cp\u003eFood, sleep and movement all impact how you feel. Balanced meals, regular activity and downtime to relax can help manage stress and boost your mental wellbeing.\u003c\/p\u003e\n\u003ch2\u003eHeard this before? Myth Busting\u003c\/h2\u003e\n\u003ch3\u003eMyths vs Facts\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eYou can’t get enough protein without meat.\u003c\/strong\u003e\u003cbr\u003eNot true (Hē)! Lentils, tofu, beans, nuts and soy milk can give you all the protein you need.\u003cbr\u003eEspecially when you eat a mix of them.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eVegan food is always healthy.\u003c\/strong\u003e\u003cbr\u003eNope (Hē)! Just like any diet, vegan eating can be balanced or not. Chips and soft drink\u003cbr\u003eare vegan, but don’t give your body the nutrients it needs to grow.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eYou need dairy for strong bones.\u003c\/strong\u003e\u003cbr\u003eNo (Hē); you need calcium for strong bones. Plant foods like tofu, fortified soy milk, leafy\u003cbr\u003egreens and tahini give you calcium. Ensure you are getting enough Vitamin D too, as it’s essential for calcium absorption.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eOnly meat has iron.\u003c\/strong\u003e\u003cbr\u003eBeans, lentils, leafy greens and cereals can be rich in iron.\u003cbr\u003ePair them with vitamin C foods (like fruit or capsicum) for better absorption.\u003c\/p\u003e\n\u003ch3\u003eFinal Messages\u003c\/h3\u003e\n\u003cp\u003eEating plant-based as a teen can be empowering. With a bit of planning and variety you can meet your needs, feel great and support causes you care about. Remember, it’s about progress not perfection. Try to eat mostly nourishing foods, be curious about new meals and ask for support when you need it. Talking to a school nurse, GP or dietitian can help you feel confident in your choices. You might also like the Vegan Society’s 21 Day Challenge – a supportive, moderated space where you can get recipes, tips and encouragement from experienced vegans! Karawhiua!\u003c\/p\u003e\n\u003ch3\u003eOther Considerations\u003c\/h3\u003e\n\u003cp\u003eLearn More (References) on these trusted websites:\u003cbr\u003e\u003ca href=\"https:\/\/nutritionfacts.org\/\"\u003eNutritionFacts.org | The Latest Nutrition Related Topics\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"https:\/\/vegansociety.org.nz\/\"\u003ePromoting Vegan Living | The Vegan Society of Aotearoa, New Zealand\u003c\/a\u003e\u003cbr\u003eNZ Ministry of Health Guidelines: \u003ca href=\"https:\/\/www.health.govt.nz\/\"\u003eMinistry of Health NZ\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eWant help? Talk to a school nurse, dietitian, or doctor.\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003ePLANT POWER FOR TEENS Written by Emelia Ruddell BSc Human Nutrition\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eThe Vegan Society of Aotearoa would like to thank the contributors and the many individuals and groups who gave feedback as part of the consultation process that helped shape this flyer;\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eSandra van Lill – Accredited Practising Dietitian\u003cbr\u003eDr Luke Wilson – Director \/ General practitioner – Doctors for Nutrition \/ Miramar Medical Centre\u003cbr\u003eDr Mark Craig – General Practitioner – True South Medical, Ponsonby Medical Centre\u003cbr\u003eFuchsia Goldsmith – Founder \/ Dietitian \/ Nutrition Consultant – Feed Nutrition\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eGuidelines used \u003ca href=\"https:\/\/www.health.govt.nz\/system\/files\/2012-08\/food-nutrition-guidelines-healthy-children-young-people-background-paper-feb15-v2.pdf\"\u003eFood and Nutrition Guidelines for Healthy Children and Young People: A background Paper\u003c\/a\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003ePublished 2025. Next review 2028.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eDisclaimer: The information in this brochure is for educational purposes only. While we have tried to make sure it is accurate and up to date, we cannot guarantee that it will always apply to your individual circumstances. If you have specific dietary concerns or medical conditions always seek medical advice from your doctor or health professional. \u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":47177073950948,"sku":"HE8152","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE8152thumbnail.png?v=1765314331"}],"url":"https:\/\/healthed.govt.nz\/collections\/vegan-society.oembed","provider":"HealthEd","version":"1.0","type":"link"}