Vegetables, grains, fruits, legumes, and nuts are the optimal foods for children. More and more Americans have explored vegetarian meals and when going out to eat 27% request vegetarian meals. Vegan diets exclude meat, dairy products, and eggs. In San Antonio there are several vegan and vegetarian support groups. You don’t have to be a vegan or vegetarian to enjoy a vegan meal.
Recommendations of Vegan Diet
In Dr. Spock’s 7th edition of Baby and Child Care he recommended a vegan diet for children. He explained that vegetables, grains, fruits, legumes, and nuts are healthy foods and ideal for children. They are abounding with complex carbohydrates, protein, fiber, vitamins, and minerals. Those that consume fruits and vegetables as children are more likely to eat them as adults.
Things to watch for in Vegan Diets
The main nutrients that can be lacking in a vegan diet include vitamin B12, vitamin D, calcium, iodine and omega-3 fatty acids. These deficiencies can cause ailments such as anemia. Typically when you have a diet restricting meat, milk, eggs, cheese, etc.. taking a supplement of B12 is necessary.
You don’t have to be a vegan or vegetarian to enjoy a vegan meal
Here are some recipes that can be enjoyed by young and old:
Put the following ingredients in the blender and blend on high until fully liquefied.
1 banana
1 orange
5-6 fresh or frozen strawberries
3-4 pieces pineapple
1 carrot cut in pieces
1/2 cup chopped fresh kale
1 cup orange juice
Tomato Pasta
3 T. sun dried tomato
2 cloves garlic
1 small bunch kale
1/3 c. olive oil
2 T. hot pasta water
salt/pepper
2 t. lemon juice
12 oz. pasta
1 t. thyme
Boil pasta with garlic and salt. In the last few minutes add kale chopped well. Drain pasta and kale saving 2 T. water. Spray casserole dish with Non-sticking oil. Stir in pasta and other ingredients. Serve.
Vegan Chocolate Cupcakes
Preheat oven to 350 degrees
1 1/2 c. flour
1 c. sugar
1 t. baking soda
3 T. vegetable oil
1 T. apple cider vinegar
1 t. vanilla
1 T. cocoa
1 c. cold water
Add ingredients in order adding the water slowly as you blend to get the desired consistency. Pour into muffin tins lined with cupcake papers.
Bake 25-30 minutes.
Support Groups:
San Antonio Vegetarians and Vegans
The San Antonio Raw Food Meetup Group
References:
http://vegetarian.lovetoknow.com/Dangers_of_Veganism Retrieved from the Internet 6/4/11.
http://vegfamily.com/vegan-children/veggie-school-meals.htm Retrieved from the Internet 6/4/11.
Krebs-Smith SM, Cook DA, Subar AF, Cleveland L, Friday J, Kahle LL. Fruit and vegetable intakes of children and adolescents in the United States. Arch Pediatr Adolesc Med 1996;150:81-6.
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