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To help Tyler, Will, and Maya understand why their family has chosen a vegan diet, their parents take them for frequent visits to farm animal sanctuaries and events sponsored by Vegan Outreach. Says Lesley, “I do believe our children will be grateful to us one day for teaching them to make compassionate choices for themselves, the animals, and the planet.”

Heather and Damian Leughmyer didn’t listen to people who insisted that a vegan pregnancy wasn’t a good choice. And they proved them wrong when Heather gave birth to a healthy baby girl named Ciera on January 10, 2008.

During her pregnancy, Heather ate a variety of whole grains, vegetables, fruits, legumes, and fortified cereals; she drank fortified juices and soymilk; and took a vegan prenatal vitamin supplement.

Ciera grew and thrived on breast milk, which was supplemented starting at six months with pureed vegetables and then fruits. At almost three years old, Ciera is a healthy, energetic redhead who loves vegan cupcakes, chocolate soy pudding, and spinach. “Yes, she loves spinach,” says Heather. “It often surprises people to see someone her age eating so much of a food kids are known to hate, and love every bite. In fact, she likes a variety of vegetables and other foods that many kids won’t touch.” Heather notes that, as a vegan, Ciera has already been introduced to many foods that some adults have yet to try.

Although Ciera is still too young to comprehend why she is vegan, she adores animals. Heather notes that she will never have to lie to Ciera about where her food comes from. “She will never have to come to the painful realization that she is eating a living, feeling being. Her health is not the only thing benefiting from veganism. Her heart is too.”

We invite you to visit the VeganHealth website, where you can see photos of more real vegan children and hear their stories (www.veganhealth.org/articles/realveganchildren).

Children and teens can use the food guide in Chapter 7 with the following modifications to the number of servings. Precise servings will vary, though, depending on an individual child’s rate of growth and physical activity, so these numbers are meant as general guidelines.

MEAL PLANNING GUIDELINES FOR PRESCHOOLERS, SCHOOL-AGE CHILDREN, AND TEENS

Food group Servings

4 to 8 years old Preteens and Teens

Grains 6–8 8–10

Protein-rich foods: Legumes, nuts, and soyfoods 5 6

Vegetables 4 4

Fruits 2–5 2–5

Fats 2 3

Calcium-rich foods 6 10

In addition to foods from the food guide, the following supplements can help your child meet nutrient needs.

SUPPLEMENTS FOR PRESCHOOLERS, SCHOOL-AGE CHILDREN, AND TEENS

A NOTE ABOUT DHA

There are no studies measuring levels of the long-chain omega-3 fats EPA or DHA in vegetarian or vegan children. However, we do know that many healthy children have been raised on vegan diets without supplements of either the long-chain omega-3 fats or the essential fatty acid alpha-linolenic acid (ALA). It’s possible that children who are vegan from birth are more efficient at manufacturing DHA and EPA. But until we know more, we recommend a DHA supplement of 100 to 200 milligrams per day for children.

Sample Menu for Preschooler/Kindergarten-Age

BREAKFAST

• ½ cup oatmeal

• ½ cup calcium-fortified orange juice

• 1 slice whole-wheat toast with 1 tablespoon almond butter

SNACK

• ½ cup fortified soymilk

• 1 small carrot muffin

LUNCH

Missing Egg Salad Sandwich

• Small whole-wheat pita pocket

• ½ cup mashed tofu

• ½ tablespoon vegan mayonnaise

• shredded zucchini

• ½ cup calcium-fortified orange juice

SNACK

Fruit smoothie

• ½ frozen banana

• ½ cup strawberries

DINNER

Rice pilaf

• ½ cup brown rice

• ¼ cup lentils

• 2 tablespoons raisins

• ½ cup steamed kale with 1 tablespoon sliced almonds

• ¼ cup vegan ice cream

SNACK

• ½ cup fortified soymilk

• ½ low-fat granola bar

Sample Menu for Twelve-year-old

BREAKFAST

• 2 whole-wheat pancakes cooked in 2 teaspoons margarine

• 1 cup blueberries