Evidence-Based Nutrient Recommendations

Real Vegan Children

The families on this page have at least one child who has been vegan their entire lives—including their mothers during pregnancy—providing evidence that a human can be healthy without animals products.

Ahaana and Aarish


Real Vegan Children: Ahaana and Aarish

Ahaana, 7, was born a vegetarian in 2012 and turned vegan in 2016. Aarish, 19 months old, has been a vegan since birth.

Ahaana and Aarish are happy, active, healthy children. Ahaana plays basketball, does gymnastics, martial arts and swimming. Aarish loves music and is often found humming nursery rhymes.

Their current favorite snack is chocolate chip pancakes with maple syrup. On a daily basis, their meals are a mix of a leafy vegetable, non-leafy vegetable,  whole grains, legumes, fruits, nuts and seeds.

Last updated July 2019

Tyler, Will, and Maya


Pictured above from left to right, Will, Tyler, and Maya have been vegan since conception!

Tyler is 17 years old, plays varsity football at his high school, is beginning his college search and can’t get enough of his favorite restaurant, NuVegan.

Will is almost 16 years old and enjoys playing video games, spending time with his friends, visiting animal sanctuaries and is a devoted fan of The Land of Kush’s vegan mac n’ cheese.

Maya is 11 years old, loves, singing, dancing, and theater and is a member of her school’s running and drams club. She hopes to one day open her own animal sanctuary and never gets tired of eating vegan drummies!

All three kids are healthy, happy and thriving while living a vegan lifestyle.

And here’s a very touching video about animals that Maya stars in!

Last updated February 2019




Vegania was born in 2010 and has developed as an above average child, both mentally and physically. Vegania’s favorite protein source as a toddler was tempeh and tofu mashed and blended together with vegetables to make a porridge, and she still enjoys those foods. Vegania’s teachers appreciate her and praise her for tidying the classroom and getting along well with adults and other children.

Last updated December 2018



Last updated November 2018


Sacramento, CA


Evan has been vegan since conception. At five months old, he has not yet been sick and has already grown 5.5 inches in length—now 26 inches long!—and has doubled his weight since birth, which is right on target for his age.

Although Evan’s not quite old enough to start eating solids, he’s already showing an interest in his parent’s food. He sleeps through the night, is very alert, smiles constantly, and delights his parents with his enthusiastic laugh. He’s forming a bond with the family dog, a Cairn Terrier named Tiger, who watches over him vigilantly.

Last updated April 2018

Eli and Lea

Santa Cruz, CA

Eli and Lea

Eli, born in 2012, is energetic, goofy, and wants to know how everything works. He loves tofu scrambles, vegan sushi, and cantaloupe. He’ll often be found in the garden munching on kale and green beans. He rides his bike with reckless abandon and loves hanging out with his neighborhood friends.

Lea, born in 2014, is always laughing, mischievous, and needs to do everything her own way. She loves grapes, peeling tangerines, vegan cheese, and anything with noodles in it. She loves animals and will often be found hugging her dog a bit too tightly. She takes stuffed animals wherever she goes and she loves pushing them in the swings at the park.

See Eli and Lea’s mom, Wendy, talk about her family’s veganism in this short video.

Last updated February 2018

Jay and Zobiana

Austin, TX

Jay & Zobiana

At five and a half Jay is still rockin’ and rollin’ on the vegan diet. His favorite foods are seitan, green beans, tofu, olives, potato chips, sweet potato fries, dinosaur kale salad, seaweed snacks, and anything chocolate! He was very proud of his idea to have his first cookie sale and the neighbors were impressed and requested the recipe!

Zobiana is 14 months and has been vegan since conception. She’s been ill only a few times and is in the 90th percentile for height and weight. She’s the happiest baby her mom’s ever met and enjoys saying “hi” to everyone she passes. Although Zobiana’s a little picky in the food department and would prefer to nurse, her favorite foods are toast, bananas, apricots, black beans, collard greens, and carrots. She has a natural affection towards animals and expresses it with great enthusiasm towards their two dogs.

Last updated February 2014

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  • If you have a question about whether it's okay to cut supplements in half or combine supplements to achieve the dose we recommend, the answer is “Yes.” Be aware that nutrient recommendations are only estimates—it's not necessary to consume the exact amount we recommend every single day.
  • We aren't able to respond to questions about which brands of supplements to take.
  • We cannot provide personal nutrition advice for specific health conditions. If you need private counseling, here's a list of plant-based dietitians and we especially recommend VeganHealth contributor Taylor Wolfram, MS, RDN, LDN.
  • We urge you to consult with a qualified health professional for answers to your personal questions.