Veg*n Diets: Advantages for Children

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Vegetarian Diets: Advantages for Children

Source: http://www.pcrm.org/health/veginfo/vegetarian_kids.html

 

Nutrition Panel: Patricia R. Bertron, R.D., Carol M. Coughlin, R.D.,

Suzanne Havala, M.S., R.D., L.D.N., F.A.D.A., Virginia Messina,

M.P.H., R.D., Neal D. Barnard, M.D.

Section One

 

Encouraging children to eat well, right from the start, will have a

positive impact on them in the future, affecting health, weight, and

need for medical treatments. Unfortunately, with the mixed messages we

hear from the media, obtaining accurate information on nutrition can

present a challenge.

 

In May 1998, the seventh edition of Dr. Spock's Baby and Child Care

was published. In it, Dr. Spock recommends a vegan diet for children.

This sparked a long overdue discussion about the scientific and

practical issues of optimal diets for children. In response, this

document was prepared by a panel of nutritionists to address three

main areas: the advantages of vegetarian and vegan diets, the safety

of vegan diets, and planning meals for children.

The Advantages of Vegetarian and Vegan Diets

 

Vegetables, grains, fruits, legumes, and nuts are the optimal foods

for children. Rich in complex carbohydrates, protein, fiber, vitamins,

and minerals, they form the foundation for dietary habits that support

a lifetime of health. Research indicates that adults who consume

fruits and vegetables are those who consumed these foods during

childhood.1 Here are some of the long-term advantages of plant-based

diets:

 

* The prevalence of hypertension among vegetarians is about

one-third to one-half that of non-vegetarians.2-4 A study of Caucasian

Seventh-day Adventists found hypertension in 22 percent of omnivores,

but only 7 percent of vegetarians. Among African Americans, the

prevalence was 44 percent of omnivores and 18 percent of vegetarians.4

Adopting a vegetarian diet significantly lowers blood pressure in both

normal and hypertensive individuals.5-9

* Cholesterol levels are much lower in vegetarians.10-13

Vegetarian diets reduce serum cholesterol levels to a much greater

degree than is achieved with the National Cholesterol Education

Program Step Two diet.14-17 In one study published in The Lancet16

total cholesterol in those following a vegetarian diet for 12 months

decreased by 24.3 percent.

* Cancer rates for vegetarians are 25 to 50 percent below

population averages, even after controlling for smoking, body mass

index, and socioeconomic status.18,19 One study found that people who

include generous amounts of fruits and vegetables in their daily diets

have lower rates of cancers of the lung, breast, colon, bladder,

stomach, mouth, larynx, esophagus, pancreas, and cervix compared to

people who avoid such foods.20

* Obesity is a major contributor to many serious illnesses, and is

much less common among vegetarians, compared to the general

population.21,22 Vegetarians are, on average, about 10 percent leaner

then omnivores.3,4,11,21-24

* Plant-based diets may encourage a later menarche, which has been

shown to be associated with reduced risk of breast cancer in

epidemiologic studies.25,26

* Fruits and vegetables contain antioxidant substances, such as

vitamin C, vitamin E, and carotenoids, which protect cells against

oxidative damage, which is related to cancer risk and other health

problems.27 The multitude of phytochemicals found in various fruits,

vegetables, grains, legumes, and nuts are thought to protect against

heart disease and cancer.28

 

Safety of Vegan Diets

 

Given these advantages, does evidence show that vegan diets adequately

meet the nutritional needs of children? The answer is clearly yes.

According to the American Dietetic Association's position paper on

vegetarian diets,29 " Appropriately planned vegan and

lacto-ovo-vegetarian diets satisfy nutrient needs of infants,

children, and adolescents and promote normal growth. "

 

In one study, pediatric developmental tests in vegetarian children

indicated mental age advanced over a year beyond chronological age,

and mean IQ was well above average (with an average of 116 points),

providing reassurance that brain development is normal.30 Questions

about the adequacy of plant-based diets were raised by Dagnelie31 and

Dwyer32 who observed poor growth in children following a strict

macrobiotic diet. The feeding practices of macrobiotic families can

vary greatly from those of vegan families. Some very strict

macrobiotic diets may lack adequate calories due to fat restrictions,

and these diets have been modified more recently to permit the

inclusion of somewhat more fat, such as is found in seeds and nuts.33

 

Most parents find it easy to plan a vegan diet that is adequate in

protein, calories, vitamins and minerals. Following a vegan diet has

been made easier in recent years since vegetarian products fortified

with calcium, vitamin D, and vitamin B12 are available in most food

stores. For example, fortified Tropicana-brand orange juice contains

350 milligrams of calcium per eight-ounce serving, with a 36 to 38

percent absorption fraction according to the manufacturer, compared

with a 32 percent absorption rate from cow's milk.34 Orange juice also

supplies good amounts of folic acid, vitamin C, and phytochemicals,

with no fat or cholesterol. Vegetarian hot dogs, burgers, fortified

soy and rice milks, vegetarian deli slices, and other meat analogs are

also readily available.

 

Calorie, protein, and all other nutrient needs can be easily met by a

vegan diet, supplemented with vitamin B12.

 

* Calcium—Some of the best vegan sources are fortified soy or rice

milk, fortified cranberry, orange, or apple juice, collard greens,

mustard greens, turnip greens, kale, broccoli, blackstrap molasses,

tofu processed with calcium sulfate, and tempeh. Calcium absorption

from these foods has been shown to be excellent.34

* Vitamin D—Vitamin D is normally produced within the body after

sunlight exposure to the skin. If children do not get regular sun

exposure or live in northern areas, fortified foods and supplements

(such as any common multivitamin) are available.

* Protein—A diet drawn from varied plant sources easily satisfies

protein requirements, providing all essential amino acids, even

without intentional combining or " protein complementing " as long as

calorie intake is also adequate. Good protein sources include cooked

beans, tofu, soy yogurt, tempeh, seitan, nuts, seeds, and whole

grains.

* Calories—Concern has been expressed that the increased bulk

provided by certain foods in the vegan diet will cause a child to feel

full before he has consumed enough calories. Including some refined

grained products and peeled, cooked vegetables can reduce the

bulkiness of meals. Nuts and seed butters, avocados, dried fruits, and

added fats (e.g., vegetable oils) can provide additional concentrated

calories without bulk.

* Vitamin B12—Produced by microorganisms in the small intestines

of humans and animals, vitamin B12 made by humans is not well absorbed

and retained. Plant foods contain little of this nutrient. However, it

can be easily obtained from vitamin B12 fortified breakfast cereals

(Kellogg's Corn Flakes, Grape-Nuts, Total, Product 19), fortified

soymilk, nutritional yeast (Red Star Vegetarian Support Formula), B12

fortified meat analogs, or any common multivitamin. When reading

labels, look for the words " cyanocobalamin " or " cobalamin " in the

ingredient list. These are the most absorbable forms of vitamin B12.

* Iron—Diets consisting of vegetables, fruits, grains, legumes,

and nuts provide adequate iron.35-40 Consuming foods rich in vitamin

C, such as orange juice, with iron-rich foods enhances the absorption

of iron. Some foods are naturally rich in both iron and vitamin C,

such as broccoli, Swiss chard, and other dark green leafy vegetables.

Other good iron sources include iron-fortified cereals, enriched

bread, pasta, rice, soybeans, chickpeas, and blackstrap molasses.

Dairy products are extremely low in iron and may interfere with iron

balance, especially in very small children.

* Zinc—Good sources include legumes, nuts, and zinc fortified

breakfast cereals (Bran Flakes, granola, Grape-Nuts, Special K).