CAN YOU RAISE A HEALTHY VEGAN FAMILY?

Leanne IngramClinical Dietitian

Scarborough Health NetworkCentenary Site

Faculty/Presenter Disclosure• Faculty: Leanne Ingram, RD

• Relationships with financial sponsors: Not Applicable

• Other: Employee Scarborough Health Network

Disclosure of Financial Support• This program has received financial support from

Mead Johnson Nutrition, Bioderma LaboratoireDermatologique, Nutricia Advanced Medical Nutrition, Nestle, Abbvie, MBE, and 3M Medical Solutions in theform of an educational grant.

• This program has received No in-kind support.

• Potential for conflict(s) of interest: Leanne Ingramhave not received payment from any company whose product(s) are being discussed in this program.

Mitigating Potential Bias• The organizers of this program selected presentation

topic based on the results of a needs assessment carried out every year. The speaker is asked to present information from the guidelines, that are based on evidence and expert opinion.

• The presenter of this program will present unbiased information.

2016 Italy proposed a law to make it illegal to raise children vegan

Vegetarian• Vegan – eats only plant based foods• Lacto Vegetarian – eats milk, milk based, and plant based foods

• Lacto Ovo Vegetarian – eats eggs, milk, milk based, and plant based foods

• Pescatarian – eats fish, eggs, milk, milk based, and plant based foods

• Flexitarian – follows plant based diet but eats small amount of meat, poultry, and fish

Vegan

Flexitarian

Vegetarian• Vegan – eats only plant based foods• Lacto Vegetarian – eats milk, milk based, and plant based foods

• Lacto Ovo Vegetarian – eats eggs, milk, milk based, and plant based foods

• Pescatarian – eats fish, eggs, milk, milk based, and plant based foods

• Flexitarian – follows plant based diet but eats small amount of meat, poultry, and fish

Vegan

Flexitarian

What do vegans eat?

Health benefits of going vegan?• Lean / Healthy body weight• Reduce risk CVD and high blood pressure• Lower cholesterol levels• Help control blood sugar • Reduce risk of cancer• Increased energy and feeling of wellness

What nutrients are potentially lacking?

• Vitamin B12• DHA (omega 3 fatty acid)• Iron• Zinc• Calcium• Vitamin D

Is it healthy to raise a child vegan?

“Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence”.

ADA and Dietitians of Canada

Feeding vegan infants and children –Vitamin B12• Only found in animal and animal derived products• Critical function in DNA synthesis, red blood cell

formation, growth, nerve tissue• Signs of B12 deficiency in infants and children include

poor growth and delayed gross motor development or regression

• Can cause severe and permanent neurologic damage• Breast feeding infants of vegan mothers are at risk of

B12 deficiency!

Feeding vegan infants and children –Vitamin B12• 2-3 servings of Vitamin B12 rich foods per day

• Fortified milk alternatives• Fortified cereals and breads• Fortified meat alternatives • Fortified nutritional yeast

• Supplement with vitamin B12 via multivitamin or single dose if deficient

• “5-10 µg per day keeps away neuromuscular delay”

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h2

Omega 3 fatty acid DHA• Vegan diets obtain omega 3 from alpha linolenic acid

(ALA) converts in docosahexaenoic acid (DHA)• Rich sources of ALA include: ground flaxseed, walnut,

margarine, safflower, and canola oil• Preformed DHA important for eye, brain development,

and reduces inflammation• Vegan DHA supplement from algal oils• No official dietary reference intake (DRI)

• 300 mg DHA during lactation (0.35% of total fatty acids)• 70 mg DHA (1-3 years)• 90 mg DHA (4-8 years)• 120 mg DHA (9-13 years)• 220 mg DHA (Adults) www.dhaomega3.org

Feeding vegan infants and children – Milk Alternatives• If no longer breastfeeding, soy formula until age 2 then

choose appropriate milk alternative

Feeding vegan infants and children – Milk Alternatives• If no longer breastfeeding, soy formula until age 2 then

choose appropriate milk alternative

X

Start cooking! • www.forksoverknives.com• www.cookspiration.com• www.ohsheglows.com• www.thefullhelping.com• www.fatfreevegan.com

Sample Vegan Family Meal day

BreakfastBanana flax muffinSoy milk

SnackApple SlicesSunflower butter / Caramel

Lunch Chickpea mashed sandwichSugar snap peas with dressingChocolate avocado puddingSoy milk

SnackSesame snaps or energy balls

DinnerSweet potato enchiladas with avocado cilantro dressing

SnackAir popcorn / cereal / toast

Can you raise a healthy vegan family?

YES

• Knowledge and proper meal planning• Supplement Vitamin B12• Supplement DHA• Monitor iron status• Screen your vegan adolescent for eating disorders