For the Vegetarian with Soul  

Table 17: Feeding Schedule For Vegan Babies Ages 4-12 Months
	4-7 mos*	6-8 mos	7-10 mos	10-12 mos
MILK	Breast milk or soy formula.	Breast milk or soy formula.	Breast milk or soy formula.	Breast milk or soy formula (24-32 ounces).
CEREAL & BREAD	Begin iron-fortified baby cereal mixed with milk.	Continue baby cereal. Begin other breads and cereals.	Baby cereal. Other breads and cereals.	Baby cereal until 18 mos. Total of 4 svgs (1 svg=1/4 slice bread or 2-4 TB cereal).
FRUITS & VEGETABLES	None	Begin juice from cup: 2-4 oz vit C source. Begin mashed vegetables & fruits.	4 oz juice. Pieces of soft/cooked fruits & vegetables.	Table-food diet. Allow 4 svgs per day (1 svg=1-6 TB fruit & vegetable, 4 oz juice).
LEGUMES & NUT BUTTERS	None	None	Gradually introduce tofu. Begin casseroles, pureed legumes, soy cheese, & soy yogurt.	2 svgs daily each about 1/2 oz. Nut butters should not be started before 1 year.

Adapted from (10).

*Overlap of ages occurs because of varying rate of development.

The best way to assure that your children achieve their ideal rate of growth is to make sure that they have adequate calories. Some vegan children have difficulty getting enough calories because of the sheer bulk of their diets. Children have small stomachs and can become full before they have eaten enough food to sustain growth. The judicious use of fats in forms like avocados, nuts, nut butters, seeds, and seed butters will provide a concentrated source of calories needed by many vegan children. Dried fruits are also a concentrated calorie source and are an attractive food for many children. Teeth should be brushed after eating dried fruits to prevent tooth decay.

Are very low fat diets appropriate for children? Some parents wish to reduce their children's risk of developing heart disease later in life and markedly restrict the fat in the children's diets (10 to 15 percent of calories from fat). In some cases, a very low fat diet can compromise a child's growth because the child is not getting enough calories. There is no evidence that a very low fat diet is any healthier for a vegan child than a diet which has somewhat more fat (20 to 30 percent of calories from fat). Before 2 years, children should generally not have any restriction of fat because of the rapid growth and high need for calories during this time (12). For children, age 2 and older, a diet which contains between 20 and 30 percent of calories from fat is recommended (12). If you are using a lower fat diet than this check that the child's growth is normal and that the child is eating enough food to meet nutrient needs.

Diets of young children should not be overly high in fiber since this may limit the amount of food they can eat. The fiber content of a vegan child's diet can be reduced by giving the child some refined grain products, fruit juices, and peeled vegetables.

Sources of protein for vegan children include legumes, grains, tofu, tempeh, soymilk, nuts, peanut butter, tahini, soy hot dogs, soy yogurt, and veggie burgers. Some of these foods should be used daily. Children should get enough calories so that protein can be used for growth in addition to meeting energy needs.

Table 18 shows one diet plan that has been used successfully by vegan children (adapted from 13,14).

Table 18: Diet Plans for Vegan Children
TODDLERS AND PRESCHOOLERS (AGE 1-4)
FOOD GROUP	NUMBER OF SERVINGS
Grains	6 or more (a serving is 1/2 to 1 slice of bread or 1/4 to 1/2 cup cooked cereal or grain or pasta or 1/2 to 1 cup ready-to-eat cereal)
Legumes, Nuts, Seeds	2 or more (a serving is 1/4 to 1/2 cup cooked beans, tofu, tempeh or TVP; or 1-1/2 to 3 ounces of meat analogue; or 1 to 2 Tbsp. nuts, seeds, nut or seed butter
Fortified soymilk, etc	3 (a serving is 1 cup fortified soymilk, infant formula, or breast milk)
Vegetables	2 or more (a serving is 1/4 to 1/2 cup cooked or 1/2 to 1 cup raw vegetables)
Fruits	3 or more (a serving is 1/4 to 1/2 cup canned fruit or 1/2 cup juice, or 1 medium fruit)
Fats	3 (1 tsp. margarine or oil)
SCHOOL-AGED CHILDREN
FOOD GROUP	NUMBER OF SERVINGS
Grains	6 or more for 4 to 6 yr olds; 7 or more for 7 to 12 yr olds (a serving is 1 slice of bread or 1/2 cup cooked cereal or grain or pasta or 3/4 to 1 cup ready-to-eat cereal)
Legumes, Nuts, Seeds	1 to 1/2 to 3 for 4 to 6 yr olds; 3 or more for 7 to 12 yr olds (a serving is 1/2 cup cooked beans, tofu, tempeh or TVP; or 3 ounces of meat analogue; or 2 Tbsp nuts, seeds, nut or seed butter
Fortified Soymilk, etc.	3 (a serving is 1 cup fortified soymilk)
Vegetables	1-1/2 to 3 for 4 to 6 yr olds; 4 or more for 7 to 12 yr olds (a serving is 1/2 cup cooked or 1 cup raw vegetables)
Fruits	2 to 4 for 4 to 6 yr olds; 3 or more for 7 to 12 yr olds (a serving is 1/2 cup canned fruit or 3/4 cup juice, or 1 medium fruit)
Fats	4 for 4 to 6 yr olds; 5 for 7 to 12 yr olds (a serving is 1 tsp. margarine or oil)

 

Adapted from (13) and (14). See Notes that follow.

Notes: Serving sizes vary depending on the child's age.

A regular source of vitamin B-12 like Vegetarian Support Formula nutritional yeast, vitamin B-12-fortified soymilk, vitamin B-12-fortified breakfast cereal, vitamin B-12-fortifed meat analogue, or vitamin B-12 supplements should be used.

Adequate exposure to sunlight, 20 to 30 minutes of summer sun on hands and face two to three times a week, is recommended to promote vitamin D synthesis (2, 4). If sunlight exposure is limited, dietary or supplemental vitamin D should be used.

Although today more and more children are vegan from birth, many older children also become vegan. There are many ways to make a transition from a non-vegan to a vegan diet. Some families gradually eliminate dairy products and eggs, while others make a more abrupt transition. Regardless of which approach you choose, be sure to explain to your child what is going on and why, at your child's level. Offer foods that look familiar, at first. Peanut butter sandwiches seem to be universally popular (beware: some kids are allergic to peanut butter) and many children like pasta or tacos. Gradually introduce new foods. Watch your child's weight closely. If weight loss occurs or the child doesn't seem to be growing as rapidly, add more concentrated calories and reduce the fiber in your child's diet.

Teenage vegans have nutritional needs that are the same as any other teenager. The years between 13 and 19 are times of especially rapid growth and change. Nutritional needs are high during these years. The teenage vegan should follow the same recommendations that are made for all vegans, namely to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Protein, calcium, iron, and vitamin B12 are nutrients teenage vegans should be aware of.

The recommendation for protein is 0.5 grams per pound for 11-14 year olds and 0.4 grams per pound for 15-18 year olds (15). Those exercising strenuously (marathon runners, for example) may need slightly more protein. A 16 year old who weighs 120 pounds, needs about 44 grams of protein daily. In terms of food, 1 cup of cooked dried beans has 14 grams of protein, a cup of soy milk or soy yogurt has 8-10 grams, 4 ounces of tofu has 9 grams, a tablespoon of peanut butter or peanuts has 4 grams, and 1 slice of bread or 1 cup of grain has about 3 grams.

Fruits, fats, and alcohol do not provide much protein, and so a diet based only on these foods would have a good chance of being too low in protein. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to support growth. There is no need to take protein supplements. There is no health benefit to eating a very high protein diet and it will not help in muscle building.

During adolescence, calcium is used to build bones. The density of bones is determined in adolescence and young adulthood, and so it is important to include three or more good sources of calcium in a teenager's diet every day.

Cow's milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, as well as tahini (sesame butter), fortified soymilk, and fortified orange juice.

By eating a varied diet, a vegan can meet his or her iron needs, while avoiding the excess fat and cholesterol found in red meats such as beef or pork. To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices, tomatoes, and broccoli are all good sources of vitamin C. Foods that are high in iron include broccoli, raisins, watermelon, spinach, black-eyed peas, blackstrap molasses, chickpeas, and pinto beans.

It is important to consume adequate vitamin B12 during adolescence. Vitamin B12 is not found in plants. Some cereals have vitamin B12 (check the label). Red Star Vegetarian Support Formula nutritional yeast supplies B12.

Many teenagers are concerned with losing or gaining weight. To lose weight, look at the diet. If it has lots of sweet or fatty foods, replace them with fruits, vegetables, grains, and legumes. If a diet already seems healthy, increased exercise -- walking, running or swimming daily -- can help control weight. To gain weight, more calories are needed. Perhaps eating more often or eating foods somewhat higher in fat and lower in bulk will help. Try to eat three or more times a day whether you are trying to gain weight or lose weight. It is hard to get all of the nutritious foods you need if you only eat one meal a day. If you feel that you cannot control your eating behavior or if you are losing a great deal of weight, you should discuss this with your health care provider.

Often there is just not enough time to eat. Below are some foods that kids can eat on the run. Some of these foods can be found in fast-food restaurants -- check the menu. Ideas for snacks that you can carry from home include:

Apples, oranges, bananas, grapes, peaches, plums, dried fruits, bagels and peanut butter, carrot or celery sticks, popcorn, pretzels, soy cheese pizza, bean tacos or burritos, salad, soy yogurt, soymilk, rice cakes, sandwiches, frozen juice bars.

References

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3. Specker BL, Valanis B, Hertzberg V, et al. Sunshine exposure and serum 25-hydroxyvitamin D concentrations in exclusively breast-fed infants. J Pediatrics 1985; 107: 372-376.

4. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press, 1997.

5. Committee on Nutrition, American Academy of Pediatrics. Soy protein-based formulas: Recommendations for use in infant feeding. Pediatrics 1998; 101: 148-153, 1998.

6. Fulton JR, Hutton CW, Stitt KR: Preschool vegetarian children. J Am Diet Assoc 1980; 76: 360-365,.

7. Sanders TAB and Purves R: An anthropometric and dietary assessment of the nutritional status of vegan pre-school children. J Hum Nutr 1981; 35: 349-357.

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9. O'Connell JM, Dibley MJ, Sierra J et al: Growth of vegetarian children: The Farm study. Pediatrics1989; 84: 475-481.

10. The Pediatric Nutrition Practice Group, The American Dietetic Association. Pediatric Manual of Clinical Dietetics. Chicago, IL: The American Dietetic Association, 1998; 49-68.

11. Dewey KG, Peerson JM, Brown KH, et al. Growth of breast-fed infants deviates from current reference data: a pooled analysis of US, Canadian, and European Data Sets. Pediatrics 1995; 96: 495-503.

12. Committee on Nutrition, American Academy of Pediatrics. Cholesterol in childhood. Pediatrics 1998; 101: 141-147.

13. Messina M, Messina V. The Dietitian's Guide to Vegetarian Diets. Gaithersburg, MD: Aspen Publishers, Inc, 1996.

14. Fact Sheets on Vegetarian Toddlers and Preschoolers, Vegetarian Nutrition for School-Aged Children. Vegetarian Nutrition Dietetic Practice Group, 1996.

15. Food and Nutrition Board, National Research Council. Recommended Dietary Allowances, 10th ed. Washington, DC: National Academy Press, 1989.