Interview: Jack Rock – Raising Vegan Kids

Drawing on his lived experience as a father raising a plant-based family, Jack Rock shares practical insights into vegan parenting, navigating social pressures, raising confident and healthy children, and building compassionate values from an early age. His work has become a trusted resource for families seeking realistic, grounded guidance on raising vegan kids in a non-vegan world. Jack’s Guide to Raising Vegan Kids brings those lessons together in an accessible and supportive resource for parents.

1 Your vegan journey as a dad began with a health challenge in your family. How did that experience shape your approach to vegan parenting?

My vegan journey actually started from a place of necessity, due to our youngest son dealing with severe eczema from an early age. After trying every cream and treatment available with only short-term relief, my wife and I began looking more closely at food. Removing dairy had an almost immediate impact, and that was a real lightbulb moment for us as parents.

Once we saw how powerfully food choices could impact our own child’s wellbeing, it naturally opened our eyes to the wider impact those choices have on animals, the environment, and the world our kids are growing up in. Vegan parenting, for us, became about aligning our values with our actions – choosing foods that nourish our children while also showing care and respect for all lives. It’s something we approach thoughtfully and realistically, but always with compassion at the centre.

above: Cover of Jack’s new publication “Guide to Raising Vegan Kids”

2 What inspired you to turn your insights as a parent into the Guide to Raising Vegan Kids?

Honestly, it came from the sheer number of questions I was getting from other parents. Once people saw our kids thriving, the same concerns would come up again and again – protein, calcium, school lunches, picky eating, social situations.

I realised there was a real gap between clinical nutrition advice and real-life family living. The guide was created to bridge that gap. I wanted something that felt like a calm, experienced parent talking you through it. Not a rulebook, not a lecture, but a supportive resource that says, “You’ve got this, and here’s how to make it easier.”

3 Many parents worry about nutrition when it comes to plant-based kids. What are some practical ways you address these concerns to help families ensure balanced nutrition from toddlerhood through school age?

The biggest thing I focus on is keeping things simple and consistent. You don’t need fancy ingredients or complicated meal plans, just a reliable rotation of everyday foods that work for your family. I also encourage parents to have a basic understanding of kids’ nutrient needs at different stages of childhood. Not to micromanage meals, but to use it as a helpful framework that builds confidence and removes the guesswork.

Some practical ways to support balanced nutrition include:

• Using fortified foods like soy milk, which often provide calcium, vitamin B12 and vitamin D
• Regularly including protein-rich staples such as tofu, legumes, TVP and nut butters
• Pairing iron-rich foods with vitamin C to improve absorption
• Aiming for variety across the week rather than perfection at every meal

I also remind parents to think in patterns, not individual meals. One lunch doesn’t need to “cover everything,” and the occasional treat isn’t a problem. When you zoom out over a few days, things tend to balance themselves out – and once parents realise that, a lot of the stress around feeding kids naturally fades away.

4 Social situations like birthday parties, school events or family gatherings can be tricky for vegan kids. What strategies do you recommend for helping children navigate these moments confidently and without feeling excluded?

Preparation is key, but so is mindset. We always make sure our kids have something they’re excited about and something you’d typically find at a kid’s party, family gathering etc. – whether that’s bringing a cupcake, pizza slice, or party snack they genuinely love.

We also frame it positively. Instead of “you can’t have that,” it’s “you’ve got something just as good.” Over time, that builds confidence rather than a sense of missing out.

Open conversations with host parents, school staff etc., also goes a long way in helping others understand requirements, and are often happy to accommodate with some guidance.

5 In your experience, how important is it to involve kids in food preparation and decision-making?

It’s huge. Involving kids in food prep builds familiarity, confidence, and ownership. When kids help choose meals, pack lunchboxes, or stir a bowl, they’re far more likely to eat what’s in front of them as they are part of the process.

It also turns food into something neutral and enjoyable rather than a battleground. Even small things like choosing toppings, scooping ingredients, or pressing cookie cutters make a difference.

above: Jack’s choc chip cookies, a family favourite.

6 What are your children’s favourite meals to prepare with you or mum in the kitchen?

Without a doubt, my choc chip cookies are the fan favourite in our house. It’s a recipe we’ve made so many times that the kids almost know it off by heart.

It’s perfect for everything, whether it be for birthday parties, after-school treats, or even leaving out for Santa. The kids love measuring, mixing, and sneaking a few chocolate chips along the way, and it’s one of those recipes that’s as much about the memories we make together as the food itself.

7 Looking beyond the guide, what do you hope is the lasting impact of your work on families considering or living a vegan lifestyle?

My hope is that families feel calmer and more confident around veganism.

Whether someone is fully vegan, plant-forward, or just curious, I want them to see that raising kids this way doesn’t have to be complicated or stressful.

If parents walk away feeling reassured, better informed, and empowered to make choices that work for their family, that’s a win. Ultimately, it’s about showing that vegan living can be normal, accessible, and deeply family-friendly.