Children and older relatives on a vegan diet: two different problems

The same tray, two different sets of needs

There is no single vegan formula that works for a whole household. A child is growing and needs energy and protein to build muscle and bone. An older relative needs food that sits lightly, digests easily, and is not heavy with oil or salt. If you are cooking one vegan meal for both, you have to adjust portion and preparation, not only the dish.

What a child needs

Enough energy for a day of running about

Children burn more than adults tend to assume. A vegan meal for a child should have carbohydrate, plant protein such as tofu or soy, and a little good fat to make up the calories. A plate that is mostly vegetables and short on energy leaves a child hungry and flat before long.

Protein and calcium for growing bones

Bone and muscle develop quickly at this stage, so favour tofu, sesame, nuts and nut milk for the calcium. There is no need to push a child through an adult-sized portion; smaller meals spread across the day are easier to take in.

Do not force it — let the taste come

Children are used to clear salty and sweet flavours, and a vegan dish that is too plain gets refused. Start with something familiar, a vegan banh mi with tofu that they can hold themselves, so that it feels like a treat rather than a rule.

What an older relative needs

Protein that is easy to digest, and less oil

Digestion slows with age, so choose vegan dishes that are steamed, boiled or slow-cooked soft rather than fried. Soft tofu, congee and soup are easier to chew and swallow than anything heavy with oil.

Calcium, vitamin B12 and enough fibre

Anyone eating vegan over many years should pay attention to vitamin B12 and calcium, which are scarcer in plant foods or harder to absorb from them. If you are keeping a vegan diet long-term, ask a doctor or a dietitian how to supplement appropriately. This is general information, not medical advice.

Eat slowly, in smaller meals

Older people do better eating slowly and splitting three meals into several smaller ones, rather than eating to the point of discomfort in one sitting.

Choosing for each person at the table

Each item on the menu has its own strength, which makes it straightforward to divide up by who is eating.

• Children: Bơ Đường at 28,000d, mildly sweet and easy to eat. Chả Lát Chay at 53,000d, soft and easy to chew.
• Older relatives: ask for less chilli in Đậu Hũ Cay at 56,000d if the stomach is delicate, or take a Thập Cẩm at 59,000d and split it across two meals.
• For everyone: Nut Milk Coffee at 45,000d and Jasmine Lemon Tea at 36,000d are gentler than bubble tea, and suit both older relatives and children having a small amount.

Ordering for the household

With young children and grandparents in the same house, one order covers it. Call 0923.183.183, or call in at one of the five shops: 38 Lê Thị Riêng, 15B Nguyễn Thị Minh Khai, 2B Trần Hưng Đạo and 148B Đề Thám in District 1, and 210 Bùi Văn Ba in District 7. The shops are open 24 hours, so an early breakfast or a late supper is equally possible. Orders from 500,000d within 5km are delivered free.

Quick questions

At what age can a child start eating vegan with the family?

A child who already eats at the family table can keep a few vegan meals a week. Make sure the meal has carbohydrate, plant protein and a little fat, so there is enough energy for the day.

Can an older person eating vegan for years end up short of something?

It is possible, particularly B12 and calcium, if the diet lacks variety. Eat a range of beans, nuts and vegetables, and ask a doctor if you have been eating vegan full-time for a long period.

Is Đậu Hũ Cay suitable for an older relative?

It is fairly hot, so anyone with a delicate stomach should ask for less chilli when ordering. Thập Cẩm or Chả Lát Chay are the gentler choices.

Is delivery charged?

Orders from 500,000d within 5km are delivered free. Smaller or further orders are charged by distance — call 0923.183.183 to check.

Is anything soft enough for grandparents who find chewing hard?

Chả Lát Chay and Đậu Hũ Cay both have soft fillings, easier than the loaves heavy with raw salad. You can also ask for less raw salad when ordering.

How many vegan meals a week suit a child?

There is no fixed number. One or two a week is a reasonable start, increasing as the child takes to it. What matters is that the meal still carries enough energy and protein.