Living Vegan For Dummies - Alexandra Jamieson [147]
Growing kids need iron-rich food to ensure consistent energy levels and healthy blood production. Table 22-3 provides recommendations for how much iron kids need at various stages. Include in your child’s diet items from the list of iron-rich vegan foods in Chapter 4.
Because girls in their tween and teenaged years are likely to be having their menstrual cycles, they require more iron starting at menarche, or their first period.
Table 22-3 Iron Requirements for Kids, Tweens, and Teens
Age
Males (mg/day)
Females (mg/day)
1–3 years
7
7
4–8 years
10
10
9–13 years
8
8
14–18 years
11
15
Source: National Institutes of Health
Iron-containing foods that also contain a source of vitamin C, which enhances the body’s ability to absorb the iron, are the best kind. And kids often like these options (without knowing their health benefits). Broccoli is one of these perfect foods. You also can pair foods to gain the same effect. For example, pair black beans with tomato salsa for a burrito topping or dip for tortilla chips. Or blend tomato sauce with steamed kale for a great pasta dish.
If necessary, children also can take a daily, chewable vitamin that ensures that their iron and mineral intake is sufficient. VegLife and Freeda both make good vegan chewable vitamins for kids.
Emphasizing the power of protein
Growing bodies need protein to create muscle, build blood, do work, and repair tissues. Luckily, protein deficiency is extremely rare. A varied diet can help everyone in your family meet their daily protein requirements, including the kids, tweens, and teens. Use Table 22-4 to create family-friendly menus based on your family’s changing protein needs.
Table 22-4 Protein Requirements for Kids, Tweens, and Teens
Age
Males (g/day)
Females (g/day)
1–3 years
16
16
4–6 years
24
24
7–10 years
28
28
11–14 years
45
46
15–18 years
59
44
Source: National Institutes of Health
Focus on offering a variety of protein-containing foods throughout the day, and your kid’s body will accumulate all the amino acids it needs to create complete proteins. Daily doses of whole-grain products, different kinds of beans or legumes, and a variety of nuts, seeds, and soy foods all ensure that your child meets her protein needs. Flip to Chapter 5 to see a list of vegan sources of protein.
Gaining essential vitamins and minerals from food
Vegan kids need the same vitamins and minerals that adults need. They may need a bit more or less at certain stages and ages, but a well-balanced, whole-food vegan diet and proper life habits provide them what they need.
The following vitamins are needed on a regular basis for proper development:
Vitamin A: Colorful vegetables like carrots, sweet potatoes, kale, and spinach are great sources of vitamin A. The body uses this vitamin for eye and bone health, growth, and reproductive functions, just to name a few.
Vitamin B12: Red Star Vegetarian Support nutritional yeast, fortified soy or hemp milk, and vegan multivitamins are all reliable sources of B12.
Vitamin C: This is one of the vitamins vegans don’t have to worry much about. Fruits and veggies are the best sources of vitamin C, which aids the body in absorbing iron, increasing immune function, and repairing tissue. Papaya, red bell peppers, broccoli, Brussels sprouts, and countless other fresh vegan foods provide this useful vitamin.
Vitamin D: You can find this vitamin in fortified vegan foods. Getting regular doses of sunlight keeps your vitamin D levels high.
Vitamin E: Almonds, avocados, hazelnuts, olive oil, safflower oil, sunflower seeds and sunflower seed butter, and wheat germ all supply good quantities of this antioxidant-rich vitamin.
Vitamin K: This vitamin is found in green leafy vegetables, parsley, avocados, and kiwi fruit. Because it’s a fat-soluble vitamin, sautéing greens with olive oil or another fat helps the body use the K better.
Besides vitamins, you also need different amounts of minerals, such as calcium, iron, phosphorus,