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That’s So Vegan

The food choices at ballparks have come a long way in recent years. Check out PETA’s Top 10 Vegetarian-Friendly Ballparks at www.peta.org/feat-veg-ballparks09.asp.

As we’ve discussed often in this book, vitamin B12 is an essential supplement for vegan kids because B12 is only found in animal-derived foods, and a prolonged deficiency can cause irreversible damage to the nervous system. Parents should also be sure their kids get enough riboflavin (vitamin B2), either via a multivitamin or enriched foods.

Vitamin C is the darling of vitamins because it helps the immune system fight off illnesses of all kinds. Because of vegans’ typically plentiful intake of fruits and veggies, vitamin C intake isn’t an issue, but it’s important to mention for vegan kids (especially those who are resistant to eating fresh fruits and vegetables, particularly citrus fruits) because of vitamin C’s role in iron absorption.

Other vitamins to watch for are those in the B group and vitamin A.

Minerals

Zinc, iron, and especially calcium are important minerals to take note of in the diets of vegan children.

Calcium is essential for strong bones and teeth and the regulation of many other processes in the body. Studies have shown vegan children’s diets to be low in calcium intake; however, relatively new calcium-fortified vegan products such as certain soy milk and orange juice brands are available now that make it easier for parents to meet their children’s calcium needs. Signs of calcium deficiency include muscle spasms, dry skin and hair, brittle nails, and rarely, seizures. Vitamin D deficiency may be a sign of potential calcium deficiency.

Iron is essential for healthy blood production. Vegan children’s diets have been found to contain iron levels above the recommended daily allowance.

Zinc, found most readily in meat, eggs, and nuts, is a very important nutrient for the body’s insulin regulation and immune system. As discussed in Chapter 6, zinc acquired from plant sources may not be as bioavailable as animal-sourced zinc. Including in your child’s diet foods high in zinc and protein such as nuts and legumes can enhance zinc absorption. A multivitamin containing zinc is also recommended.

Fats

Too much saturated fat, trans-fat, and cholesterol is not good for your child’s health. The good news is, vegan diets are usually low in saturated fats, and cholesterol isn’t a concern for the vegan diet because it’s found only in animal products (and naturally produced in the human body).

Polyunsaturated fats, particularly omega-3 fatty acids, have been shown to promote good health and superior brain function from infancy through adulthood.

Currently the American Heart Association recommends total fat intake to be between 25 to 35 percent of calories. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as nuts, seeds, avocadoes, and healthy vegetable oils, like olive oil.

Algal oil is a veg alternative source of DHA that’s added to dietary supplements or fortified foods such as soy milk. Vegan diets can include some ground flaxseed, canola oil, walnuts, and soy products. Care should be taken to watch omega-6 fatty acid intake. Omega-6s are fatty acids the body needs for healthy growth and development, but in too high of a concentration in the diet, they can lead to poor health through increased inflammatory responses. The omega-6 to omega-3 fatty acid ratio can be improved by reducing the use of oils such as corn oil and canola oil. The optimum ratio is 4:1, but vegan diets can be very high in omega-6s, even higher than red meat eaters.

If you’re hoping your child will get enough omega-3 exclusively from flaxseed, walnuts, and soy, you may be wrong. Talk to your doctor about your child’s particular needs and the most current recommendations, as research in this area is ongoing and rapidly developing. It may be essential to supplement up to 400 milligrams DHA from an algal source daily for proper development.

Sample Meal Plan for Vegan Kids

By the time your child reaches