I Have A Vegan Teenage Son: What Should I Do?
Did you know that the tendency to follow a vegetarian diet has increased among younger people?
Veganism is a lifestyle based on the rejection of any animal products, including clothing and shoes, as well as those that have been tested on animals. More specifically, a vegan diet is one that includes only plant foods. So maybe you might have doubts.
Don’t worry though, as in 2016 the American Nutrition Association (AND) came out in favor of lifelong vegetarian diets. The conclusion was as follows:
I have a vegan teenage son: what should I do?
First, listen to your child and be understanding. Second, the main reasons your child took the leap towards veganism is to raise awareness about the exploitation and mistreatment of animals, as well as the environmental impact generated by the production and consumption of food.
How to help your child plan a balanced vegan diet?
One of the premises for your child to incorporate proteins in their diet is the inclusion of pulses daily, both at lunch and dinner. And it’s not just about eating them whole, as the by-products are also available in stores, such as tofu, tempeh, textured soy and seitan, which are a good option for filling sandwiches. The recommended amounts of each food are:
- 200-250 g of cooked legumes (half a plate or a full plate).
- 125g of tofu or tempeh (palm size).
- 80-100 g of hydrated textured soy (approximately half a cup).
In addition, vegetables and greens should also be consumed daily with all main meals. It is recommended to reach at least 400 g.
In relation to cereals, they are a complement to legumes because both lack some amino acid. However, it is not necessary to incorporate them in the same meal. Think that, as you eat, they will be stored until reaching the storage limit.
As far as possible, give preference to whole grains. In addition, there are other alternatives to rice, pasta, bread and potatoes, such as quinoa, millet, wheat, sweet potatoes, oats…
Finally, healthy fats must be present to cook, season and complete meals using virgin olive oil, avocado, olives, oilseeds and seeds.
dairy substitutes
As an alternative to dairy products, vegetable drinks and yogurts based on soy, cereals (rice and oats), seeds and oilseeds have emerged. Among the many options, the one that most closely resembles milk in terms of nutrients is soy.
When choosing a drink, make sure – that it has no added sugars in the ingredients list. If it’s fortified with calcium and vitamin D, even better. The rest will depend on your child’s preferences as the flavors are different.
Frozen, sausages or vegan sweets: are they healthy?
No, because the quality of the ingredients is very low. Usually sunflower oil, potato starch and flour are added. This would be the case with sausages and sausages. However, some companies struggled and launched acceptable products. Furthermore, although there are sweets and cakes made with vegetable ingredients, they are still for occasional consumption.
Frequently Asked Questions About Veganism in Teens
B12: Everything You Need to Know to Supplement Your Vegan Teenager
First, vitamin B12 is water-soluble and is only found in foods of animal origin, despite being obtained by bacterial synthesis. Its function is to facilitate the synthesis of red blood cells, which is why its deficiency produces megaloblastic anemia and intervenes in the formation of myelin, which facilitates the transmission of the nerve impulse. It is also responsible for homocysteine metabolism, as it acts as an enzymatic cofactor.
That said, a deficiency in this vitamin causes neurological damage such as memory loss, lack of coordination and paresthesia. Therefore, all people on a vegan diet should supplement 2,000 µg weekly of cyanocobalamin, which can be purchased at health food stores and on the internet.
Also, it is important to monitor levels through a blood test at least once a year. However, B12 as such is unreliable as analogues are not distinguished from the active form. They have a similar structure but no functionality.
Additionally, they are usually found in plant foods such as mushrooms and spirulina algae, which can falsify the results because of their ingestion. It also does not indicate carrier protein reserves.
So what parameters should be observed? Homocysteine and methylmalonic acid, as they accumulate in the body when there is a vitamin B12 deficit.
If my vegan teenager doesn’t eat dairy, where will he get his calcium?
This is the biggest concern when following a vegan diet, as it has always been said that dairy products are the only source of calcium. However, there are plant foods whose calcium content is similar or higher when compared to dairy products.
Calcium is found in crucifers (cabbage, cauliflower, broccoli, Brussels sprouts, etc.), white beans, almonds, sesame seeds and in tofu made with calcium salts. In fact, we’ve already mentioned that vegetable drinks are enriched with this mineral.
Another thing to keep in mind is that the phytate and oxalate content decreases calcium absorption, so it is necessary to deactivate it. Like? Using culinary techniques such as soaking, roasting, germinating, fermenting and cooking for long periods.
Iron Deficiency Anemia in My Vegan Teenage Child: How Can I Prevent It?
Another of the most frequent questions is about the risk of anemia, since vegetable iron is less absorbed than that of meat or mussels. However, the prevalence is similar to that of people whose diet is omnivorous. This is because the body, in view of the decrease in iron intake, increases its absorption.
In addition, to promote absorption through food, it is possible to combine foods with sources of vitamin C found in citrus fruits, peppers and parsley.
Being a vegan teenager is easy and healthy if you know how
So, as you can see, being vegan is possible as long as you are well informed. It is normal that at first you have doubts and try to do everything possible to get your child to put this idea out of his head. For this reason, we recommend that you go with him to a nutritionist to clarify any doubts and help him with food planning.
This way, you can be sure that he is ingesting all the nutrients so that he can grow in a healthy way and prevent himself from illnesses, since the diet is beneficial.
