Is a vegan diet safe during pregnancy?

Yes. The Academy of Nutrition and Dietetics, the British Dietetic Association and the American College of Obstetricians and Gynecologists all agree that well-planned vegan diets are appropriate for pregnancy, lactation, infancy and childhood, with normal growth and development.

Can vegan babies breastfeed normally?

Yes. Vegan mothers who take a B12 supplement produce milk with normal B12 levels. Formula-fed infants should use a standard iron-fortified soy or dairy-based formula until 12 months; do not use homemade plant milks as infant formula.

When can children have plant milks?

Fortified soy milk from age 1 as part of a varied diet. Rice, almond and oat milks are too low in protein and calories to replace breast milk, formula or soy milk for toddlers.

What supplements do vegan children need?

Vitamin B12 daily (dose by age), vitamin D 400–1000 IU in winter or year-round in low-sun climates, and algae-based DHA. Iodine and iron intake should be monitored.

How much protein do kids need?

About 1.1 g/kg for toddlers, 0.95 g/kg school-age, 0.85 g/kg teens — slightly higher on plant-based diets to account for digestibility. Reach it with beans, tofu, tempeh, soy milk, lentils, nut butters, seitan and whole grains.

Ẹbi · Ounjẹ igbesi aye

Oyun vegan, fifun ọmu ati awọn ọmọde

Itọsọna ti o wulo, ti o da lori ẹri lati fun ni idile ti n dagba lati igba ti o ti loyun titi di ọdọ — ti gbogbo awọn ẹgbẹ onjẹ nla fọwọsi.

Every life stage, covered

Oyun

B12, iodine, choline, DHA (algae), folate, iron ati vitamin D jẹ awọn ọwọn. Ni ifọkansi fun 71 g amuaradagba/ọjọ ati afikun 340–450 kcal ni igba oyun keji ati kẹta.

0–6 oṣu

Fifun ọmu nikan tabi foomu ọmọde ti o wọpọ. Awọn iya Vegan gbọdọ mu B12; maṣe gbiyanju foomu ti ile.

6–12 oṣu

Fihun awọn ounjẹ puree ti o ni iron (lentils, tofu, hummus), eso rirọ, awọn bota eso ti a fi wara wara. Tẹsiwaju wara ọmu tabi foomu bi ohun mimu akọkọ.

Awọn ọmọde kekere 1–3

Wara soy ti o ni agbara ~2 ago/ọjọ, awọn ounjẹ ti o ni kalori ti o ga (avocado, bota eso, tahini). Awọn ikun kekere — pese awọn ipanu ti o ni ounjẹ ni gbogbo wakati 2–3.

Ọjọ ile-iwe 4–12

Awo to dara: gbogbo irugbin + ẹfọ + ẹfọ + ọra ti o dara ni gbogbo ounjẹ. Tẹsiwaju B12 ati vitamin D. Fi awọn ọmọde sinu sise lati kọ iyatọ.

Awọn ọdọ

Awọn iṣẹ iron ati calcium ti o ga julọ. Tẹnumọ wara soy ti o ni agbara, tofu, tempeh, awọn ẹfọ dudu, irugbin ati eso. Awọn elere idaraya: fi 20% amuaradagba ati awọn kalori kun.

Akojọ ayẹwo afikun ojoojumọ

• B12 — awọn ọmọ ọwọ 5 µg · 1–3y 10 µg · 4–8y 25 µg · 9–13y 50 µg · oyun/agbalagba 250 µg lojoojumọ
• Vitamin D — Awọn ọmọ ọwọ 400 IU, awọn ọmọde 600–1000 IU, awọn agbalagba 1000–2000 IU
• Algae DHA — 200 mg oyun, 100 mg awọn ọmọde
• Iodine — nipasẹ iyọ iodised tabi 90–150 µg afikun
• Iron — ṣe abojuto nipasẹ ayẹwo ẹjẹ ọdọọdun, paapaa fun awọn ọdọ ti nṣe nkan oṣu

Awọn ibeere loorekoore

Ṣe ounjẹ vegan ailewu lakoko oyun?

Bẹẹni. Ile-ẹkọ giga ti Ounjẹ ati Dietetics, British Dietetic Association ati American College of Obstetricians and Gynecologists gbogbo wọn gba pe awọn ounjẹ vegan ti a ti gbero daradara jẹ deedee fun oyun, fifun ọmu, ọmọde ati igba ewe, pẹlu idagbasoke ati ilọsiwaju deede.

Ṣe awọn ọmọde vegan le fun ọmu ni deede?

Bẹẹni. Awọn iya Vegan ti o mu afikun B12 n ṣafihan wara pẹlu awọn ipele B12 deede. Awọn ọmọ-ọwọ ti a fi foemu fun yẹ ki o lo foomu soy tabi ti o da lori wara ti o ni iron-ti a fi agbara mu titi di oṣu 12; maṣe lo awọn wara ọgbin ti ile bi foomu ọmọde.

Nigbawo ni awọn ọmọde le mu wara ọgbin?

Wara soy ti o ni agbara lati ọdun 1 gẹgẹbi apakan ti ounjẹ ti o yatọ. Iresi, almondi ati wara oat jẹ kekere pupọ ni amuaradagba ati awọn kalori lati rọpo wara ọmu, foomu tabi wara soy fun awọn ọmọde kekere.

Awọn afikun wo ni awọn ọmọde vegan nilo?

Vitamin B12 lojoojumọ (iwọn nipasẹ ọjọ-ori), Vitamin D 400–1000 IU ni igba otutu tabi ni gbogbo ọdun ni awọn ipo oorun kekere, ati DHA ti o da lori algae. Yẹ ki o ṣe abojuto iodine ati gbigbe iron.

Iye amuaradagba wo ni awọn ọmọde nilo?

Nipa 1.1 g/kg fun awọn ọmọde kekere, 0.95 g/kg ọjọ ile-iwe, 0.85 g/kg awọn ọdọ — diẹ diẹ sii lori awọn ounjẹ ti o da lori ohun ọgbin lati ṣapejuwe fun jijẹunjẹ. De ọdọ rẹ pẹlu ewa, tofu, tempeh, wara soy, lentils, bota eso, seitan ati gbogbo awọn irugbin.

Ṣeto awọn ounjẹ ẹbi Awọn ilana sise fun ọmọde