The age-old objection to plant-based eating often revolves around America's favorite macro... PROTEIN! As a pediatrician and plant-based mom... here are my answers to the most common protein questions.

Where do vegans get their protein?

The short answer is, vegans get protein the same way we get all the other nutrients in the diet, from plants! 

Understanding the evolving protein requirements of your growing kids is crucial for crafting a well-balanced diet. In this blog post, I'll provide you some insights into navigating your child's protein needs. 

Protein Deficiency:

A study of dietary patterns in the United States revealed that over 97% of Americans are meeting their protein requirement. Another study showed that roughly 70% of BOTH vegans and meat-eaters consume about twice the recommended amount of protein every single day. There was no significant difference between these groups.

The punchline is that true protein deficiency is RARE. Protein deficiency is only seen when someone is experiencing total calorie malnutrition (aka true starvation). Other than this, I have never seen a case of protein deficiency, not even once.  

When people ask me where my kids get their protein, I give them my honest answer which is, "I don't really worry about it." Here's why:

#1: Plants have protein. 

#2: Kids need a lot less protein than you think they do (see below for the details on this).

#3: Protein excess in the diet has been linked to GI disease, cancer, kidney injury, and neurologic disease. 

#4: Most Americans are deficient in FIBER, so I focus more on this instead.

Symptoms of Protein Deficiency

Protein deficiency is a concern often associated with insufficient nutrition, but it's important to highlight that in well-rounded, plant-based diets for children, true protein deficiency is exceptionally rare. Symptoms of protein deficiency can include slowed growth, weakened immune function, and muscle wasting. However, it's crucial to recognize that these manifestations typically arise in the context of severe overall malnutrition, where calorie intake is significantly inadequate. Kids following a diverse plant-based diet are generally well-equipped to meet their protein needs. By incorporating a variety of plant proteins like beans, lentils, nuts, and seeds, along with a balanced intake of other essential nutrients, the risk of protein deficiency is minimal. Regular check-ins with healthcare professionals can further ensure that your child is thriving and receiving the necessary nutrients for optimal growth and development.

Protein Requirements by Age:

Here's a breakdown of total protein needs by age, ensuring your children receive the nourishment necessary for their unique stages of development:

Infants (0-12 months):
- Breast milk or formula is the primary source of nutrition.
- As your baby starts solids, introduce plant-based protein sources like pureed legumes, tofu, and iron-fortified cereals.
- Aim for around 11 grams of protein per day.

Toddlers (1-3 years):
- Growing toddlers require approximately 13 grams of protein per day.
- Include protein-rich snacks like nut butter on whole-grain toast, plant-based yogurt, and small servings of beans or lentils.

Preschoolers (4-6 years):
- Protein needs increase to about 19 grams per day.
- Diversify meals with a mix of whole grains, fruits, vegetables, and plant proteins like peas, quinoa, and seeds.

School-Age Children (7-10 years):
- Aim for 28 grams of protein daily.
- Introduce a variety of plant-based proteins such as edamame, chickpeas, and plant-based burgers to keep meals exciting and nutritious.

Preteens and Teens (11-18 years):
- Protein requirements vary with age and gender. Generally, 34-46 grams per day is recommended.
- Encourage a balance of protein sources, incorporating tofu, tempeh, and a mix of legumes into meals.

Is Plant Protein as Good as Animal Protein?

You bet it is.   Not only do plant proteins offer all the essential amino acids the body needs, but they also come with added benefits. Unlike animal-based proteins, plant sources are typically lower in saturated fats, cholesterol-free, and packed with fiber and essential nutrients. Embracing a plant-based protein approach can contribute to improved heart health, better digestion, and a reduced risk of chronic diseases.

So, ditch the myths – plant-based proteins are not only on par with their animal counterparts but often surpass them in promoting overall well-being. Make the shift, and don't look back.

If you’re serious about starting a plant based diet for your family, you should download my insanely useful Plant Based Starter Kit.

For 1-on-1 help with lifestyle change, click here