Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

When we were looking for a quality theme for the process today, we ran into this great article that you want to publish it in its entirety. These are referred to as Crystal Hansen. Crystal has been vegan for fifteen years, and is currently raising two young boys on a plant-based diet. She shares some of her favorites vegan baking recipes at [http://www.bestvegancookierecipes.com].

All articles you can read below.

  

1) Know the appropriate health requirements: Realize that a vegan diet can meet all of your baby and child's nutritional needs, but only if it is done correctly. All newborn babies get the greatest benefit by nursing from their mothers. When that isn't a possibility, soy formulas work for many infants. You may have to contact individual companies if you have questions about whether a soy formula is completely vegan. 

Make sure to note that there's a big difference between soy formula and soy milk. Feeding an infant soy milk or rice milk as a substitute for breast milk or infant formula does NOT meet all of a newborn's nutritional requirement, and has even led to some tragic deaths.

Older children often thrive on fortified rice or soy milks. Silk soy milk, for instance, contains 50% of the RDA of vitamin B12 per serving (which can be challenging to incorporate into a vegan diet). It's also a good source of calcium and protein. Then of course, make sure your kids are getting enough protein through nuts, beans, and meat substitutes, and don't forget the whole grains, healthy fats, fruits and veggies!

2) Find the right pediatrician: All pediatricians are not created equal. Before your child is born, speak with several pediatricians to find someone you feel comfortable with and trust, and make sure to ask them how they feel about a vegan diet. Doctors who are open-minded and have up-to-date knowledge about nutrition will recognize that vegan diets can be nutritionally sound, and often healthier than diets including Happy Meals. They can also be a great source of information for how to keep your child healthy if you have specific questions about vegan nutritional guidelines.

3) Enlist supportive caregivers: If you're a working parent, you may have to search for an understanding daycare provider who will make a valiant effort to stick with your child's vegan diet. Most often, it works best for everyone involved if the parents of the vegan child provide all meals and snacks. Usually, daycare providers are more willing to work with parents who make it easy, and don't demand that they learn all of the ins and outs of veganism. 

Mistakes may be inadvertently made (for example, my two-year-old once grabbed a meatball from another child's plate and took a bite), but if your daycare provider recognizes that this kind of thing is a problem, and tries vigilantly to avoid it, things usually work out fairly well.

4) Substitute treats: When your child is going to a birthday party or encountering classroom treats, bring a vegan substitute. Your child will probably want to feel included, and being a vegan most definitely doesn't have to mean being left out of the fun! Each quarter, I give my son's kindergarten teacher a bag full of Alternative Baking Company cookies, Fruit Leather, and crackers.

Around Halloween, or other "candy-heavy" holidays, I give her some extra treats (such as Mambas) and let her know how I'd like my son to deal with getting non-vegan candy. (If his teacher is unsure about whether a treat is vegan, she usually sends it home in my son's backpack and lets us decide.) 

Work with your child's teacher to find a system that works for you. Most teachers will be willing to work with you. Also, when you're going to family parties, bring fun snacks and treats that your child will be excited about. This doesn't always work out perfectly, but with a little extra planning and effort, eating socially with non-vegans doesn't have to be awkward, and it doesn't have to make your child feel deprived.

5) Complain with composure, and know your facts: If teachers or grandparents give your child a non-vegan treat, your first reaction can be anger. I've been in that position before, and it's a natural reaction; however, explaining to the person how important veganism is to you and your family can be helpful. For many people, being vegan is about more than a diet. It often encompasses spiritual beliefs and personal ethics, and these things deserve respect in any situation. 

In the case that you've explained that, and a teacher has been repeatedly unwilling to work with you, take your complaint to the principal. Most problems can be resolved with more understanding. Keep in mind that veganism isn't well understood by everyone, and some people will even think you are harming your child by feeding them a vegan diet. In this case, information is your best asset. The more evidence you are able to provide skeptical grandparents or teachers on the benefits of vegan living, the better.

Some people have concerns about phytoestrogens in soy mimicking estrogen and causing hormonal imbalances. If you have those concerns, speak with your pediatrician, or simply cut back on the soy.

Article Source: http://EzineArticles.com/?expert=Crystal_Hansen

Vegan nutrition

 

 

 

 

 

 

 

 

Vegan nutrition

A balanced vegan diet can be extremely healthy. Some people still have a few concerns about whether they will receive all the nutrients that they require. Read this guide and check out our sources to put your mind at ease.

PROTEIN

Protein is essential for growth, repairing tissues and protecting against infections. The American Dietetic Association states that the vegan diet provides enough protein. Protein is most concentrated in legumes (peas, beans, lentils, peanuts, soy products), but can also be found in nuts (brazils, hazels and almonds etc.) and seeds (sunflower, pumpkin, sesame), grains (rice, wheat, oats, barley, millet, buckwheat, pasta, bread), and vegetables. Tofu and other soy products are high in protein.

VITAMIN B12

Vitamin B12 prevents permanent nerve damage (e.g., blindness, deafness, and dementia); keeps the digestive system healthy; and reduces the risk of heart disease by lowering homocysteine levels. Early deficiency symptoms sometimes include fatigue and tingling in the hands or feet. Unfortified plant foods (including seaweeds and tempeh) are not reliable sources of B12. Vegans who get a regular source of vitamin B12 through fortified foods or supplements can have even better B12 status than many non-vegans who do not supplement. B12 intake is especially critical during pregnancy, lactation, childhood, and old age. Vitamin B12 can be found in fortified foods such as soy milk and breakfast cereals.

One of the following daily recommendations should maximize B12 status:

fortified foods (in at least 2 servings, spaced 6 hours apart): 3-5 μg
1 supplement: 10-100 μg
2 supplements spaced at least 6 hours apart: 5 μg

VITAMIN D

Regulates calcium absorption and excretion, especially when calcium intake is low. Vitamin D can be made by the action of sunlight (UV rays) on skin. Light-skinned, non-elderly adults exposing their hands and face to sunlight for 10-15 minutes, 2-3 times/week can get enough vitamin D. Above the 42nd Latitude (which runs through Denver, Indianapolis, and Philadelphia), vitamin D is not synthesized during the winter. Vegans who do not get much sunlight exposure should supplement with vitamin D, especially during the winter or cloudy months. Elderly people may need up to 4 times the amount of sunlight exposure listed above, and dark-skinned people may need up to 6 times this amount in order to meet vitamin D needs through sunshine alone. The Daily Value for vitamin D is 10 mcg (400 IU). If a food label says 25% of the Daily Value, it has 2.5 mcg (100 IU) per serving. Typical fortified soy, almond, or rice milk has 2-3 mcg (80-120 IU) per cup.

CALCIUM

Finally, calcium. There are many sources of calcium available to vegans — broccoli, collard greens, kale, legumes, nuts, seeds, fortified soy milk, hummus, and figs. As a child, you were probably told to drink cow’s milk for good strong bones, but studies of bone fractures have failed to show that milk protects bones and in some cases is actually associated with increased fractures. Factors that can prevent osteoporosis (a disease that makes bones brittle):  

- Weight-bearing exercise throughout one’s lifetime is one of the most important.
- Adequate calcium, vitamin D, vitamin K, protein, potassium, and magnesium intakes.
- Adequate estrogen levels (for women)
- Factors that can contribute to osteoporosis:
- High sodium and caffeine intake
- Smoking

- Too much, or too little, protein

The calcium in kale, broccoli, collard greens, and soy milk are all absorbed about the same as cows’ milk. The calcium in spinach, swiss chard, and beet greens is not well absorbed due to their high content of oxalates which bind calcium. Many non-dairy milks are now fortified with calcium, vitamin D, and/or vitamin B-12. Many orange juices are fortified with calcium. The Daily Value for calcium on food labels is 1,000 mg for adults. If a food label says 25% of the daily value, it has 250 mg of calcium per serving. Vegans should ensure a good source of calcium on a daily basis. A cup or two of fortified soy milk is an excellent option.

FATS

Higher fat foods like nuts and seeds (and their butters), avocados, and small amounts of vegetable oils (especially canola and olive) should be part of a healthy diet. These foods are particularly important for meeting children’s caloric needs. A large body of scientific evidence shows that omega-3 fatty acids have antiblood-clotting, anti-inflammatory, and cholesterol-lowering properties. Vegans can most easily obtain omega-3 fats by eating 1– 2 tsp of flaxseed oil per day. The oil may be added to warm food, but cooking will damage it. Flaxseed oil, sold in many natural food and grocery stores, should be kept refrigerated.

IODINE

Needed for healthy thyroid function, which regulates metabolism. Does not appear to be as much of a problem for U.S. vegans as it is for European vegans, whose food supply contains less iodine. In the U.S. vegans should take a modest iodine supplement on a regular basis to ensure they are meeting requirements because it’s very hard to predict how much is in any given person’s food supply. 75-100 mcg every few days should be ample. Do not take more than 150 mcg/day.

IRON

Iron-deficient anemia is probably one of the most inaccurately self-diagnosed illnesses and those who think they may be suffering from it should see a doctor. Iron deficiency symptoms include pale skin, brittle fingernails, fatigue, weakness, difficulty breathing upon exertion, inadequate temperature regulation, loss of appetite, and apathy. Iron in vegetarian diets is a somewhat controversial topic because:

Vegetarians’ ferritin (the storage form of iron) levels are normally lower than non-vegetarians, even though vegetarians are no more likely to have iron deficiency anemia. Low iron stores are associated with higher glucose tolerance and therefore could prevent diabetes. High iron stores are associated with cancer, and to a lesser extent, heart disease. You do not need to worry about iron if you are otherwise healthy and eat a varied vegan diet. If you suspect an iron deficiency, see a doctor. If your doctor thinks your iron stores are too low, he/she may suggest you start eating meat (which is unnecessary) or that you take an iron supplement. Eating 100 mg of vitamin C with 2 meals a day should help cure the anemia. Iron from plants is best absorbed when consumed in conjunction with vitamin C. Vegans tend to have iron intakes at least as high as nonvegetarians.

CONSIDER A MULTIVITAMIN

Many well-respected health professionals suggest that everyone (including meat-eaters) take a modest (25-100% of the RDA) multivitamin supplement for insurance purposes. A typical multivitamin and mineral supplement will ensure an adequate source of vitamin B12, vitamin D, and iodine. The only other nutrients you would need to concern yourself with are omega-3 fatty acids and calcium. There is little chance of a deficiency of calcium, or any other food group, vitamin or mineral, as long as you eat a balanced diet and follow the recommendations above.