The Complete Idiot's Guide to Vegan Eating for Kids - M.s.j., Dana Villamagna [33]
Protein
According to the American Dietetic Association, vegan toddlers ages 1 through 3 should consume 18 to 21 grams protein per day. This is higher than the recommended amount of daily protein for nonvegan children by about 5 to 7 grams because of the digestibility of plant-based proteins.
A serving of 2 tablespoons hummus, 1 cup soy milk, orcup pasta provides those extra 5 to 7 grams.
Vitamins
At all ages, vitamin B12 is the most important vitamin for vegan parents to be aware of in their child’s nutritional profile. Cereals, soy milk, and nutritional yeasts supplemented with B12 are all good options. A daily children’s multivitamin supplement is an easy way to take care of the B12 issue for your toddler. (See the “Important Recommended Daily Nutrients” table in Chapter 9 for nutrition requirement specifics and supplement recommendations.)
Other vitamins, including vitamin D, riboflavin, vitamin C, vitamin A, and the other B-complex vitamins can be easily acquired through a whole foods, diverse vegan diet that includes fortified toddler-friendly foods like cereals and soy milk, and a generally healthful family lifestyle, such as moderate sun exposure for proper vitamin D synthesis.
Minerals
Calcium, iron, and zinc are the “Big Three” minerals to watch in vegan children’s diets.
Calcium: Children ages 1 to 3 years should get about 500 milligrams calcium each day. Just 1 cup of most calcium-fortified soy milks provides about 400 milligrams calcium. Tofu, leafy greens, and calcium-fortified orange juices are also good sources of calcium for vegan toddlers.
Parent Trap
Vitamins containing iron are one of the leading causes of childhood poisoning. If you have iron-containing vitamins in your home, take every caution to keep the safety lid tightly on the bottle and store it safely out of reach of your toddler. Tell your toddler in a way he can understand that he must only eat a vitamin when mommy or daddy gives it to him and that it could make him very, very sick if he ate more than it to him and that it could make him very, very sick if he ate more than one a day.
Iron: Parents of vegan toddlers should be extra careful about iron intake, because iron stores from babyhood are depleting; toddlers are likely not eating iron-fortified baby cereal any longer; and a lot of iron-rich vegan foods, like spinach, aren’t toddler favorites. When your child does eat iron-rich foods, such as beans, raisins, or iron-fortified breakfast cereals, consider serving them with a glass of orange juice, as vitamin C helps with iron absorption.
Zinc:Because the most common sources of zinc in diets are from meat and eggs, zinc is a concern for vegan children. Protein helps zinc become more bioavailable in the body, so try to feed your toddler foods rich in both. Still, the human body has more trouble using zinc from plant foods when it also ingests large amounts of whole grains and legumes, often high in vegan diets.
Vegan Vocab
A vitamin’s or mineral’s bioavailablity means the amount of the substance the human body can actually use. This can vary depending on many factors including what other vitamins, minerals, and nutrients are eaten with it.
The American Dietetic Association recommends that parents of vegan children who eat a lot of cereals and legumes consider a supplement containing zinc, “especially in early childhood.”
Sample Meal Plan for Vegan Toddlers
Stay flexible with your toddler’s diet. As long as you set the baseline with healthful food choices, feed him whenever he says he’s hungry, and/or offer food many times a day, your vegan toddler will likely develop good eating habits that will serve him well throughout life.
Sample Meal Plan for Vegan Toddlers (1 to 3 Years)
The Least You Need to Know
◆ Vegan moms should be encouraged to breast-feed their vegan toddlers and continue to take a B12 supplement themselves.
◆ Parents of