Living Vegan For Dummies - Alexandra Jamieson [146]
The healthy food groups to include in a vegan diet are
Fruits
Seeds, nuts, beans, legumes, and soy foods
Vegetables
Whole grains
These general guidelines include plenty of healthy fats from vegetable oils like olive, sesame seed, canola, and unrefined coconut oils. Also important are omega-3-rich oils like flaxseed oil. Natural fats also can be derived from nuts, seeds, avocados, nondairy milk, and nondairy yogurt.
Be sure also to include a source of vitamin B12, such as a typical children’s multivitamin or vitamin-fortified cereals or soymilk.
The nutrition experts at the Physicians Committee for Responsible Medicine, or PCRM, have put together an outstanding outline for directing food choices for kids, tweens, and teens. See Table 22-1 for a rundown of these choices.
Table 22-1 Serving Recommendations for Kids, Tweens, and Teens
Age Group
Whole Grains, Breads, Cereals
Vegetables
Legumes, Nuts, Seeds, Nondairy Milks
Fruits
1–4 years
4 servings
2–4 Tbsp. dark green vegetables
1/4–1/2 cup other vegetables
1/4–1/2 cup legumes
3 servings breast milk, soy formula, soymilk, or other enriched nondairy milk
3/4–1 1/2 cups
5–6 years
6 servings
1/4 cup dark green vegetables
1/4–1/2 cup other vegetables
1/2–1 cup legumes
3 servings soymilk or other nondairy milk
1–2 cups
7–12 years
7 servings
1 serving dark green vegetables
3 servings other vegetables
2 servings legumes
3 servings soymilk or other nondairy milk
3 servings
13–19 years
10 servings
1–2 servings dark green vegetables
3 servings other vegetables
3 servings legumes
2–3 servings soymilk or other nondairy milk
4 servings
Source: www.pcrm.org/health/veginfo/veg_diets_for_children.html
Getting kids to think about calci-yum!
Cow’s milk and other dairy products contain calcium that kids need for growing bones, but plenty of natural vegan foods also are rich in this mineral. Beans, grains, greens, vegetables, seeds, and nuts can supply everything your child needs for ultimate nutrition and proper growth. If cows can get their calcium from greens to grow big and strong, so can humans. Table 22-2 lists the calcium requirements for children (amounts are the same for both males and females):
Table 22-2 Calcium Requirements for Children
Age
Amount (mg/day)
1–3 years
500
4–8 years
800
9–18 years
1,300
Source: American Academy of Pediatrics
The human body absorbs calcium more efficiently from vegetables than it does from cow’s milk products. Eating 100 calories of bok choy gives your body 435 milligrams of calcium, or 53 percent of the total available calcium. Drinking 100 calories of skim milk gives your body 107 milligrams of calcium, or 32 percent of the total available calcium. You obviously get some calcium with the milk, but you get more from the bok choy — and you also get the fiber, chlorophyll, iron, and other minerals available from this delicious green.
Chapter 4 provides a list of vegan foods that are great sources of calcium. Be sure to give your child a variety of these foods so he can reach the proper calcium requirements for his age group.
Ensure the bone health of your growing child, tween, or teen by eliminating all sodas from his diet. Most sodas, diet and regular, contain phosphoric acid. This acid has been shown in studies to deplete bones of their calcium. When the body is overly acidic, it leaches calcium out of the bones to alkalinize the blood. Strong evidence suggests that girls who drink more soda are more prone to fractures and broken bones. The soft drink industry vehemently denies that soda has anything to do with bone health, but parents should draw their own conclusions. You can offer your kids many other healthier beverage options, including calcium-fortified juices and vegan milks, iced herbal teas, and plain ol’ water.
Iron’s in it: Fitting