What's cookin' with Vegan Kids?

Recently, a vegan friend of mine and I were chatting about how she wanted to have kids soon, and plans to raise them in her own vegan lifestyle.  She knows I'm a nutrition junkie and was asking me all kinds of questions about what would be different for vegan kids versus vegan adults.  I happily delved into this topic as my newest project, and I even ended up writing a term paper on the subject.  I'll do my best to contain my rambling self, but some tidbits are definitely interesting enough to report!

Veganism, which is completely plant-based diet, can be an awesome nutritional plan that helps lower the risk of chronic diseases that have origins in childhood, like obesity and high cholesterol.  Establishing healthy eating habits from the get-go is a great idea for your kids.  Vegan kids tend to eat above and beyond the dietary recommendations for fruits and veggies, and due to this awesomeness, they usually get plenty of vitamins and minerals, are within healthy weight ranges, and have strong immune systems.  However, they might be at risk for some necessary nutrients that must be addressed to ensure normal growth and development.  What I like is that some of the technigues and tidbits I gleaned from my research can be totally applicable to myself as an omnivores.  I just looove finding ways I can continually improve how I get nutrients outta my food and into my body.

Filling in the Gaps

So, vegan kids.  Because vegan kids don't eat dairy, eggs, fish, or meat, they may be at risk for malabsorption or insufficient intake of: calcium, vitamin D, B12, and bioavailable protein.  However, because there are more and more vegan options available more widely these days, simple tweaks to eating plans can easily remedy these problems.  (Yummy soy-based Earth Balance spread, for example!) Some foods can even be eaten together to create a positive symbiotic absorption relationship.  (aka, each helps the other get absorbed better.  They're like good pals that hang out in the GI tract.)  Examples of this buddy system are protein and zinc, vitamin C and iron, and different veggie-based proteins eaten together.  Fortified 100% fruit juices and soy milk can also provide many essential nutrients that might be missed.  Overall, a whole foods-based multivitamin supplement is a good idea.  (I don't normal prescribe to tablet supplements, but in such a restrictve eating plan, allowances must be made.)

Calcium Sneak

As far as calcium goes, I was interested to hear that the load of oxalic acid and phytates in spinach actually hinder it from being a good calcium source.  (Have you ever eaten a TON of spinach and gotten a weird gritty-numb feeling on your tongue? That's oxalic acid doing its thing. Not a problem, but interesting to note.)  Calcium is in spinach, and that's why spinach is usually touted as a great source of calcium, but the bottom line is that we can't absorb it.  Bummer.  (We get lots of other phytonutrients from spinach but notsomuch calcium.)  So, parents of vegan kids need to look elsewhere to make sure their kids get enough bone-building calcium.  An easy remedy is a calcium supplement eaten between meals, or the aformentioned fortified drinks.  Done and done.

Does this make my Fatty Acid look big?

Another nutrient that might not find its way in without intention are the good fattty acids, particularly DHA & EPA, the first of which is very important in the very early years.  The best sources come from fish, but since they are a no-no in veganism, we can look to nuts and nut butters for these fats.  Peanut Butter, almond butter, and vegetable-based oils, including Smart Balance, do the trick.  These fats work well with vegetables, because many vitamins in veggies are fat soluble (A, D, E, and K) and so the fat provides a vehicle for vitamin delivery.

Maximum Fiber Occupancy: One Vegan Kid

An interesting tidbit I found is that because vegan kids eat so many fruits and vegetables, they often feel so full from all those fiber-rich sources that they don't eat enough calories in overall.  Kids sometimes have a hard time sitting still log enough to eat a meal, let alone already feeling extra full.  They feel full (from the low-cal fiber load) and want to go play, but aren't taking in enough food to grow and devlop as they should.  So, here is one instance where refined grain sources are recommended.  What??  Yes, we omnivores need to focus on whole grains, but if these kiddos feel too full, they don't need to feel more full from the fiber in whole grain products.  Instead, enriched, refined grain sources may provide enough added nutrients to round out daily intake amounts.

Quick Tips for Parents of Vegan Kids:

All in all, as a parent of a vegan child, you have to take the time and learn not only about general nutritional needs, but nutrient-vs-nutrient absoprtion issues, the variety of plant-based foods available on the market and where to get them, and also how to prepare them.  You probably will need to pack their lunches for school, as very few true vegan dishes are readily available in average school settings.

Vegan kids might feel 'different' from their omnivore peers, and so emotional support must be available as well. It's tough enough being a kid in school these days without eating different foods too! Their healthy choices must be positively reinforced at home.

Though veganism and vegetariansm have not been shown to cause eating disorders, they have been identified as a possible 'cover story' for disordered eating.  Some vegan teens may use their restrictive eating patterns as an excuse not to eat with others, or to be highly selective with their dietary intake.  Like I said, it's not necessarily linked, but it is something to keep an eye on.

More and more individual teen members of families are choosing veganism in an omnivore family.  Plan a vegan night, and try new dishes that the entire family can enjoy.  Or, prepare a vegan side dish so that your vegan child feels included in the meal.  My vegan buddy introduced me to vegan cupcakes.  He-llo!!! YUM.  The culinary world ceases to amaze me, which is why I'm so obsessed with it. 

As with any healthy food choices, above all - keep it fun!  A healthy lifestyle may not always be the easiest path to take, but it is worth it.  I definitely encourage you to investigate further and develop your own opinion.  (Start by visiting http://www.vegweb.com/.)  Head out and aim to try one new vegan food this week. You might be surprised at the healthy tastiness that awaits you.