The Complete Idiot's Guide to Vegan Eating for Kids - M.s.j., Dana Villamagna [21]
The article mentions the need for B12 supplementation (which you may also want to mention to cut the naysayer’s next question off at the pass), which is a very simple addition to an overall very health-promoting diet.
Brendan Brazier, Canadian vegan Ironman triathlete and author of The Thrive Diet, talks in his book about the reactions he received from the athletic community when he began eating vegan in the 1990s: “I was told by several trainers and coaches that I would need to make a decision: I could either eat a plant-based diet or I could be an athlete.”
Brazier, as well as vegan and vegetarian athletes such as ultra-runner Scott Jurek; all-star pro-baseball player 5’11”, 270-pound Prince Fielder; tennis great Martina Navratilova; and Olympian Carl Lewis have broken the record on this myth. With strong vegan athletes like that on his side, your little athlete can feel comfortable telling any soccer coach about why he brings orange slices instead of string cheese for the team snack at half time.
Myth:You’ll Stunt Your Child’s Growth
Fact: There is no evidence of failure to grow in vegan children, and the slight differences in height and weight in vegan kids may actually be beneficial.
While there aren’t a lot of studies currently completed on the growth of vegan kids, the Pediatrics in Review article cites two that show no significant growth problems. One study of 404 children in Tennessee showed “small though significant” differences in height for children younger than 5 and an average difference in weight of about 3 pounds (1.1 kilograms) less than National Center for Health Statistics norms. In another study in Britain, vegan boys were “slightly lighter and shorter” than nonvegan boys, and girls tended to weigh slightly less.
Here’s the kicker: the same article says, “Smaller size may be associated with better long-term health, as has been demonstrated in animal studies.” (The unfortunate irony that animal studies proved better health for vegan kids in this instance is noted but doesn’t nullify the point.)
Vegan Voices
Our extended family gathered to celebrate Christmas and several of the older members of the family made comments about my daughter not eating meat, saying her growth would be stunted. I pointed at my 5’8” 12-year-old [who] has never eaten meat and jokingly said that we had quite the opposite effect …!
—Vegan mom of two
Myth:Kids Need Meat for Protein
Fact: Plant protein sources can provide plenty of protein.
For many years, the idea that proteins from plants had to be “properly combined” was the conventional wisdom. But that has been largely discredited as unnecessary in both child and adult veg diets. In her later books, veg guru and Diet for a Small Planet author Francis Moore Lappé expressed regret about previously writing about properly combining plant proteins, suggesting that the concept had become too focused upon as a reason why nutritious veg diets are perceived as difficult.
Because plant proteins are about 85 percent digestible, vegan kids’ diets do need a bit of a protein boost (about 2 to 14 grams more, depending upon weight and age), “which can easily be met in a diet providing adequate energy,” according to the Journal of the American Dietetic Association.
Excellent, kid-friendly sources of protein are readily available in the plant world. Tofu, seitan, tempeh, nut butters, nuts, seeds, and beans in all shapes, sizes, and consistencies are the old standbys. Add to those today’s processed soy-based meat analog creations like veggie burgers, soy sausage patties, veggie bacon, tofu hot dogs, and more (to be enjoyed in moderation), and your kids have endless