5 minute read
V is for Vegan
With Veganuary well underway, Andrea Rymer, dietitian at The Vegan Society explains why children can benefit from, and thrive on, a vegan diet.
he number of Brits
Teating vegan diets has risen rapidly over the past decade to more than half a million, with a quarter in the 15-24 age category, suggesting the number of vegan children may also be increasing.
Healthy eating is important throughout every stage of life and nutrition influences many aspects of our health and wellbeing, including energy and mood, growth and development, muscle strength and repair, and helping our immune systems function. But can our children get all they need from a vegan diet?
WHAT IS VEGANISM?
Veganism is a philosophy that seeks to exclude – as far as is possible and practicable – all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and in dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals. of omega-3 fat, such as walnuts, chia seeds or ground linseed (also known as flaxseed) in your daily diet as a smart swap for oily fish. As with any dietary shift, a bit of research and planning is needed to support successful changes.
Most of us weren’t born vegan, so it’s not surprising that many people grow up thinking that animal products like meat and dairy are essential parts of a balanced diet, but we can get all the nutrients that our bodies need without them.
A smooth transition to a vegan diet involves making smart swaps from animal products to alternative sources of nutrition. For example, this could be switching from dairy to a calcium-fortified plant milk and yoghurt alternative; replacing meat and fish with quality sources of plant protein, such as beans, chickpeas, lentils and tofu; and including plant sources
IS IT SAFE FOR CHILDREN?
When it comes to raising a child vegan – well this can spark some debate with common questions that would rarely be aimed towards parents who were raising their child on a different diet. Will they be healthy? How will they get enough protein? Why would you deprive them? These concerns arise from the mention of veganism, but it’s good to bear in mind that the National Diet and Nutrition Survey shows that on average our children are consuming too much salt, saturated fat and sugar, which will affect the health outcomes of this generation.
Some nutritional considerations are different for vegans, but everyone can benefit from learning more about food.
Not only is following a vegan diet a compassionate choice, it also has environmental benefits and, for many families, the transition to veganism is an opportunity to eat better by consuming more health-promoting plant foods. It can help to limit saturated fat and get plenty of fibre, vitamins and minerals from nuts, seeds and vegetables. Some research has even linked vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer.
All parents should be supported to raise their children in line with their beliefs and this is no different for parents who choose to raise their children vegan.
WHERE CAN I GET MORE INFORMATION ON VEGAN DIETS?
The Vegan Society has an in-house nutrition team, consisting of two registered dietitians, so that when it comes to vegan diets – we are here to help! The Vegan Society also works with the British Dietetic Association to show those who choose a vegan diet that well-planned, veganfriendly diets can support healthy living in people of all ages – and during pregnancy and breastfeeding – with appropriate use of fortified foods and supplementation. We have information available for all stages of life, including nutritional planning for children and our guides have been reviewed by a paediatric dietitian. You can access The Vegan Society’s nutrition resources at vegansociety.
com/nutrition.
NUTRIENTS THAT DESERVE SPECIAL ATTENTION
In addition to the UK's general recommendations about vitamin supplementation for children, certain nutrients deserve special attention. Vegan children can obtain vitamin B12 and iodine from fortified foods or supplementation. For example, unsweetened fortified plant milk containing calcium, iodine and vitamin B12 can be used to replace cow’s milk in porridge, wheat biscuits, shredded wheat, rice pudding, semolina and custard. Soya and pea milk have a similar protein content to cow’s milk and so are good alternatives.
Fortified nutritional yeast flakes are also a good source of B12 and can be added to sauces, soups and most other savoury dishes as an additional source of nutrients, providing a cheesy flavour. Omega-3 fat plays an important role in brain, nerve and eye development, and although supplementation may not be essential, it is a more important consideration during pregnancy, breastfeeding and in childhood. A supplement containing oil from microalgae can provide long-chain omega-3 fats for vegans.
WHAT ABOUT FUSSY EATERS?
It’s important for children to make their own food choices and they should never be forced to eat. There can be many reasons why a child might refuse a certain food, such as the way it was presented, the fact that it was touching another food, they didn’t enjoy it with a certain sauce or gravy on top, or simply because they just didn’t like the taste on that occasion. Don’t give up on offering this food again in the future – remember that our preferences can change during childhood and throughout the rest of our lives. Try to be a good role model by eating a range of different whole foods and offer these foods regularly to help encourage healthy eating habits.
VEGAN MEAL SWAPS
Turn to pages 102 and 106 to check out these recipes for some handy tips on how to substitute a few ingredients in popular dishes for a healthy plant-based alternative! For more nutritionally balanced vegan recipes, visit: vegansociety.com/thriving.
