Here is a great start for a little vegan toddler age 1-3. Included is a vegan food guide offered by Brenda Davis and Vesanto Melina from their book 'Becoming Vegan'. The quantities given in each food group are equal to 1 toddler-size serving. By selecting foods according to this guide, you can be sure your little vegan is well nourished.
Calcium-Rich Foods-
20-24 ounces of breast milk, commercial soy formula, or full-fat fortified soymilk (or a combination). This will allow for three 6-8 ounces servings of milk.
Breads and Cereals-
4-6 ounces of iron-fortified infant cereal which can be mixed with porridge, cold cereals, pancakes, muffins. PLUS 2-4 toddler-size servings of other breads and cereals per day:1/2 slice of bread, 1/4 cup rice, quinoa, enriched pasta, or other cooked grain, 1/2 cup cold cereal.
Vegetables-
2-3 toddler- size servings per day: 1/2 cup salad or other raw vegetable pieces. 1/4 cup cooked vegetables. 1/3 cup vegetable juice.
Fruits-
2-3 toddler -size servings per day: 1/2 one piece of fresh fruit,. 1/4 cup cooked fruit. 1/4 cup fruit juice.
Beans and Bean Alternates-
2 toddler-size servings per day: 1/4 cup cooked legumes. 2 ounces tofu. 1/2 one ounce veggie "meat". One and one half Tbsp nut or seed butter.
Vitamin B12 - Aim for 1 mcg B12 fortified foods.
Vitamin D- Get sufficient sunlight, or at least 5 mcg vitamin D from fortified foods or supplements.
Essential Fatty Acids- Aim for 1.1 g of omega-3 fatty acids per day. Green leaves of plants (dark green leafy vegetables, broccoli); selected seeds, such as flax, chia, hemp, canola; nuts such as walnuts, butternuts,; soybeans; oils extracted from these foods. Eggs, fish, seaweeds.
Calcium-Rich Foods-
20-24 ounces of breast milk, commercial soy formula, or full-fat fortified soymilk (or a combination). This will allow for three 6-8 ounces servings of milk.
Breads and Cereals-
4-6 ounces of iron-fortified infant cereal which can be mixed with porridge, cold cereals, pancakes, muffins. PLUS 2-4 toddler-size servings of other breads and cereals per day:1/2 slice of bread, 1/4 cup rice, quinoa, enriched pasta, or other cooked grain, 1/2 cup cold cereal.
Vegetables-
2-3 toddler- size servings per day: 1/2 cup salad or other raw vegetable pieces. 1/4 cup cooked vegetables. 1/3 cup vegetable juice.
Fruits-
2-3 toddler -size servings per day: 1/2 one piece of fresh fruit,. 1/4 cup cooked fruit. 1/4 cup fruit juice.
Beans and Bean Alternates-
2 toddler-size servings per day: 1/4 cup cooked legumes. 2 ounces tofu. 1/2 one ounce veggie "meat". One and one half Tbsp nut or seed butter.
Vitamin B12 - Aim for 1 mcg B12 fortified foods.
Vitamin D- Get sufficient sunlight, or at least 5 mcg vitamin D from fortified foods or supplements.
Essential Fatty Acids- Aim for 1.1 g of omega-3 fatty acids per day. Green leaves of plants (dark green leafy vegetables, broccoli); selected seeds, such as flax, chia, hemp, canola; nuts such as walnuts, butternuts,; soybeans; oils extracted from these foods. Eggs, fish, seaweeds.
fantastic.
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