The nutritional needs of vegetarian children are vitally important to bear in mind, as they are growing they require essential vitamins and minerals to help bones and teeth grow, the repair of body tissue, etc.
To ensure a healthy vegetarian diet here are the main vitamins and minerals that should be included.
Protein
Protein has many important functions in the body. It is essential for the growth and repair of body tissues and therefore particularly important for growing children.
Good vegetarian sources of protein: dairy products (milk, cheese, yogurts); eggs; nuts (hazel, brazil, almonds, cashew, walnuts, pine kernels, chestnuts, pistachio); seeds (sesame, pumpkin, sunflower); grains (wheat in bread, flour, pasta, oats, maize, rice, breakfast cereals); soya products (tofu, soya milk); pulses (peas, beans, lentils, peanuts).
Iron
Iron is essential for the formation of red blood cells.
Good vegetarian sources of iron: cereals; dark green leafy vegetables (spinach, cabbage, watercress); dried fruit; wholemeal bread; nuts; beans and pulses.
Zinc
This essential mineral is involved in a number of body processes, including growth.
Good vegetarian sources of zinc: yeast; nuts; dairy products; whole grain cereals; beans and pulses.
Vitamin B12
This vitamin is needed by the body in minute amounts for growth and the formation of red blood cells.
Good vegetarian sources of Vitamin B12: dairy products; eggs; fortified products (breakfast cereals, yeast extract, soya milk).
Vitamin D
Vitamin D is essential for growth, the absorption of calcium and the formation of strong bones and teeth.
Children have an increased requirement for vitamin D because of their growing bones; they may need a supplement, especially in the winter months, as it is made by human skin when exposed to the sun.
The vitamin is available in a number of different forms - D3 may be of animal origin so strict vegetarians should take D2.
Good vegetarian sources of Vitamin D: egg yolks; milk. All margarines, breakfast cereals and soya milk are fortified with vitamin D.
Riboflavin
Riboflavin or vitamin B2 is essential for the release of energy from food. Dairy products are a good source but cereals are relatively lacking.
Good vegan sources of riboflavin: yeast extract; almonds; green vegetables and pulses.
Calcium
Essential for the formation of strong bones and teeth, calcium is therefore of great importance to children and young people.
Good vegetarian sources of calcium: milk; yogurt; cheese; eggs; sesame seeds; almonds; brazil nuts; tofu; dried fruit; fortified soya milk; green leafy vegetables; pulses.
Calcium is more easily absorbed from dairy products than from other sources.
Saturday, 21 April 2007
Friday, 20 April 2007
I'm coming out!
‘Coming out’ is a tricky business!
Explaining to a family of meat eaters that you no longer eat meat is a bit tricky, ‘but it is only chicken,’ seems to be the normal response, as if chicken isn‘t meat. Actually, the thought of a parsons nose (that pointed bit by the chickens bum) is what put me off meat in the first place. I had a sudden thought, along the lines of, ‘yuck, that is a chickens bum, what am I doing?’ and have attempted to avoid eating meat ever since.
It was hard enough for me, I am thirty five and my Mum still thinks I am going through a phase! For teenagers, and younger, it must be even harder, however, the Vegetarian Society offer excellent advice on their website, suggesting that, ‘If you decide to go veggie it is important to get your parents on your side.’ Even saying that if your mum has to cook a different meal for you, you should do the washing up, hear, hear! Visit http://www.vegsoc.org/youth/packs/student-parents.html for more information.
They also offer a ‘Parent and Teenager guide to Vegetarianism,’ booklet, which is full of practical suggestions to support young people and their parents. It is packed with information on vegetarian nutrition, recipes, frequently asked questions, as well as common sense practical advice on day to day issues around living with a vegetarian.
It is available online or as a hard copy free from the Vegetarian Society. Visit http://www.vegsoc.org/youth/youngveggies.html to download a pdf or call The Vegetarian Society for a free paper copy.
Explaining to a family of meat eaters that you no longer eat meat is a bit tricky, ‘but it is only chicken,’ seems to be the normal response, as if chicken isn‘t meat. Actually, the thought of a parsons nose (that pointed bit by the chickens bum) is what put me off meat in the first place. I had a sudden thought, along the lines of, ‘yuck, that is a chickens bum, what am I doing?’ and have attempted to avoid eating meat ever since.
It was hard enough for me, I am thirty five and my Mum still thinks I am going through a phase! For teenagers, and younger, it must be even harder, however, the Vegetarian Society offer excellent advice on their website, suggesting that, ‘If you decide to go veggie it is important to get your parents on your side.’ Even saying that if your mum has to cook a different meal for you, you should do the washing up, hear, hear! Visit http://www.vegsoc.org/youth/packs/student-parents.html for more information.
They also offer a ‘Parent and Teenager guide to Vegetarianism,’ booklet, which is full of practical suggestions to support young people and their parents. It is packed with information on vegetarian nutrition, recipes, frequently asked questions, as well as common sense practical advice on day to day issues around living with a vegetarian.
It is available online or as a hard copy free from the Vegetarian Society. Visit http://www.vegsoc.org/youth/youngveggies.html to download a pdf or call The Vegetarian Society for a free paper copy.
Thursday, 19 April 2007
School dinners, rubber chips....
Fortunately, the majority of schools these days provide vegetarian meals, although parents may need to write to schools to request vegetarian meals on behalf of their children.
In the unlikely event of a school not offering a vegetarian choice, a packed lunch is the only answer, look on the Vegetarian Society website http://www.vegsoc.org/info/familyindex.html they have lunchbox recipe ideas.
The Vegetarian Society is considering how it can best support vegetarian groups in universities and colleges in the United Kingdom, and encourage the formation of new veggie groups. This support would include a special email discussion list for student contacts and supplies of leaflets, posters etc.
Students involved in a veggie group at college/university, or thinking about starting up such a group, are asked to get in touch via http://www.vegsoc.org/network/studveg, the Vegetarian Society would like to hear from you.
In the unlikely event of a school not offering a vegetarian choice, a packed lunch is the only answer, look on the Vegetarian Society website http://www.vegsoc.org/info/familyindex.html they have lunchbox recipe ideas.
The Vegetarian Society is considering how it can best support vegetarian groups in universities and colleges in the United Kingdom, and encourage the formation of new veggie groups. This support would include a special email discussion list for student contacts and supplies of leaflets, posters etc.
Students involved in a veggie group at college/university, or thinking about starting up such a group, are asked to get in touch via http://www.vegsoc.org/network/studveg, the Vegetarian Society would like to hear from you.
Wednesday, 18 April 2007
Can it provide all the nutrients necessary for a growing child?
This question causes concern for many parents with vegetarian children. The short answer is yes. In fact, a number of studies have shown that vegetarians are generally healthier than people who eat meat.
However, a vegetarian diet does need to be well planned if it is to meet the increased nutritional demands of a growing child. There are some areas if nutrition that require special attention for all vegetarians, and these are particularly important for children because their needs are higher than those of adults.
The Food Standards Agency has an excellent website, which has information on eating healthily as a vegetarian and vegan. With specific nutritional advice for parents wanting to ensure their children get all the nutrition they need. Visit: http://www.eatwell.gov.uk/healthydiet/vegaveg
Special care must be taken when feeding kids and teens a vegetarian diet, especially if it doesn't include dairy and egg products. And, as with any diet, you'll need to not only ensure that your child is getting enough of all the necessary nutrients, but understand that the nutritional needs of children change as they grow.
For more information visit: http://www.kidshealth.org/parent/nutrition_fit/nutrition/vegetarianism.html
However, a vegetarian diet does need to be well planned if it is to meet the increased nutritional demands of a growing child. There are some areas if nutrition that require special attention for all vegetarians, and these are particularly important for children because their needs are higher than those of adults.
The Food Standards Agency has an excellent website, which has information on eating healthily as a vegetarian and vegan. With specific nutritional advice for parents wanting to ensure their children get all the nutrition they need. Visit: http://www.eatwell.gov.uk/healthydiet/vegaveg
Special care must be taken when feeding kids and teens a vegetarian diet, especially if it doesn't include dairy and egg products. And, as with any diet, you'll need to not only ensure that your child is getting enough of all the necessary nutrients, but understand that the nutritional needs of children change as they grow.
For more information visit: http://www.kidshealth.org/parent/nutrition_fit/nutrition/vegetarianism.html
Tasty alternatives......
My little girl is ace. Not only has she decided she wants to be vegetarian, but she happily tries all the substitutes and I am pleased to say is thriving on them.
Her favourite so far is the Quorn spicy chicken style burgers, although difficult to buy (hardly anywhere sells them) she loves them. They have plenty of taste and none of the meat fat, gristle and rubbish you would find in a cheap chicken burger.
Asda do their own range of vegetarian ready meals, their mince and gravy pies are lovely. Although I have to say, I don’t understand my wanting to eat things that taste like meat (faux bacon, mince meat) when being a veggie means you don’t want to eat meat, I’m confused by my irrational behaviour!
Pre having a pint-sized vegetarian in the house, I used to buy Quorn mince, as it is better for us than the fatty meat alternative, but I have, for a long time now, used lentils instead of mince. I came late to lentils, I was never very keen on them, but when they are in a cottage pie or bolognaise sauce they take on the flavour, bulk it up and they taste good. And best of all, there isn’t any fat, good for those of us trying to watch our weight.
Being a vegetarian has become so much easier in recent years as there are many alternatives readily available. I’m glad to say each supermarket giant has jumped onto the vegetarian bandwagon, they have realised there are thousands of us out there needing good veggie meals and meat alternatives.
Her favourite so far is the Quorn spicy chicken style burgers, although difficult to buy (hardly anywhere sells them) she loves them. They have plenty of taste and none of the meat fat, gristle and rubbish you would find in a cheap chicken burger.
Asda do their own range of vegetarian ready meals, their mince and gravy pies are lovely. Although I have to say, I don’t understand my wanting to eat things that taste like meat (faux bacon, mince meat) when being a veggie means you don’t want to eat meat, I’m confused by my irrational behaviour!
Pre having a pint-sized vegetarian in the house, I used to buy Quorn mince, as it is better for us than the fatty meat alternative, but I have, for a long time now, used lentils instead of mince. I came late to lentils, I was never very keen on them, but when they are in a cottage pie or bolognaise sauce they take on the flavour, bulk it up and they taste good. And best of all, there isn’t any fat, good for those of us trying to watch our weight.
Being a vegetarian has become so much easier in recent years as there are many alternatives readily available. I’m glad to say each supermarket giant has jumped onto the vegetarian bandwagon, they have realised there are thousands of us out there needing good veggie meals and meat alternatives.
Tuesday, 17 April 2007
Veg TV for me!
I found this really good site, called ‘veg tv.’ Vegetarian celebs talking about what made them choose to be a veggie and how it has affected their lives, all for the good, I have to say!
I enjoyed Alec Baldwin talking about how ex-wife Kim Basinger got him into be a veggie and when they divorced all his mates expected him to give it up, but he is still a keen veggie and animal rights campaigner.
Heather Mills-McCartney, much vilified in the press, had some valid and upsetting information to divulge about animals be skinned alive. As nasty as the information is, we need people to know about it, so they will stop buying fur.
Incidentally, this has nothing to do with me being a veggie, it has to do with being a compassionate human being.
Veg tv is good to have a browse around and I hope their strap line is true: ‘Loose weight, feel better, get more energy, look sexier, save money, live longer!’
To take a look, visit: http://www.vegtv.com
I enjoyed Alec Baldwin talking about how ex-wife Kim Basinger got him into be a veggie and when they divorced all his mates expected him to give it up, but he is still a keen veggie and animal rights campaigner.
Heather Mills-McCartney, much vilified in the press, had some valid and upsetting information to divulge about animals be skinned alive. As nasty as the information is, we need people to know about it, so they will stop buying fur.
Incidentally, this has nothing to do with me being a veggie, it has to do with being a compassionate human being.
Veg tv is good to have a browse around and I hope their strap line is true: ‘Loose weight, feel better, get more energy, look sexier, save money, live longer!’
To take a look, visit: http://www.vegtv.com
Monday, 16 April 2007
Fine wine and swim bladders?
I know this is something that I don’t have to worry about with regards to my pint-sized vegetarian (as she is only 7 years old!) however, as a vegetarian myself, albeit recently converted, I do worry about animal derivatives in my wine. Animal parts in wine, for crying out loud, as with most things, you just have to let your jaw drop.
Until recently it had never occurred to me that I should look at the bottle label to see if my wine is suitable for vegetarians, why would it have meat in it?
According to the Vegetarian Society the use of animal derived products in the production of alcoholic beverages is fairly widespread not because no alternatives exist, but because they always have been used and there is little demand from the consumer for an alternative.
The main obstacle when trying to judge the acceptability to vegetarians of any given product is a clause in the 1984 Food Labelling Regulations (UK) which exclude from the 1984 Food Act all drinks with an alcohol content exceeding 1.2% by volume (ABV), leaving only very low or non-alcoholic beers, wines and ciders being required to list all ingredients.
The main appearance of animal derived products is in the fining or clearing process, though others may be used as colorants or anti-foaming agents.
It must be pointed out that alcohol is routinely tested on thousands of animals each year (though this is not usually done directly by any individual company).
Beer
Cask-conditioned ales need fining to clear the material (especially the yeast) held in suspension in the liquid. This is invariably done by adding isinglass, derived from the swim bladders of certain tropical fish especially the Chinese sturgeon, which acts as a falling suspension. If you were to hold a pint of real ale up to the light and see cloudy lumps swirling around that would suggest that the cask had been recently disturbed and the isinglass shaken up from the bottom. Bottled naturally conditioned beers will not always have been treated with isinglass. Keg Beers and Lagers are pasteurised and usually passed through Chill Filters, as are canned beers and some bottled beers, however a considerable number of breweries still use isinglass to clear their pasteurised beers, though sometimes only to rescue selected batches which are considered too hazy. Also occasionally the sometimes animal derived additive Glyceryl Monostearate is used in place of 900 Dimethylpolysiloxane as a foam-control agent in the production of keg beers.
Cider
Most of the main brands of cider will have been fined using gelatine. Scrumpy type ciders are less likely to have been fined.
Wine
With wine, it is again in the fining process that animal derived ingredients make an appearance. Finings can be isinglass, gelatine, egg albumen, modified casein (from milk), chitin (derived from the shells of crabs or lobsters) or ox blood (rarely used today). But alternatives do exist in the form of bentonite, kieselguhr, kaolin and silica gel or solution.
Also newer methods such as centrifuging and filtering are becoming more popular.
You might like to note that the Wine Development Board claim that the fining agents are removed at the end of the process with the possible exception of very minute quantities.
Spirits
Most spirits appear to be acceptable to vegetarians, with the possible exception of Malt Whisky, some blended whiskies and Spanish Brandies which have been conditioned in casks which had previously held sherry which may have been treated with animal derived finings. (Brandy itself is not produced from wine which has undergone any fining processes). Also some imported Vodkas may have been passed through a bone charcoal filter.
For more information visit: www.vegsoc.org/info/alcohol.html
Until recently it had never occurred to me that I should look at the bottle label to see if my wine is suitable for vegetarians, why would it have meat in it?
According to the Vegetarian Society the use of animal derived products in the production of alcoholic beverages is fairly widespread not because no alternatives exist, but because they always have been used and there is little demand from the consumer for an alternative.
The main obstacle when trying to judge the acceptability to vegetarians of any given product is a clause in the 1984 Food Labelling Regulations (UK) which exclude from the 1984 Food Act all drinks with an alcohol content exceeding 1.2% by volume (ABV), leaving only very low or non-alcoholic beers, wines and ciders being required to list all ingredients.
The main appearance of animal derived products is in the fining or clearing process, though others may be used as colorants or anti-foaming agents.
It must be pointed out that alcohol is routinely tested on thousands of animals each year (though this is not usually done directly by any individual company).
Beer
Cask-conditioned ales need fining to clear the material (especially the yeast) held in suspension in the liquid. This is invariably done by adding isinglass, derived from the swim bladders of certain tropical fish especially the Chinese sturgeon, which acts as a falling suspension. If you were to hold a pint of real ale up to the light and see cloudy lumps swirling around that would suggest that the cask had been recently disturbed and the isinglass shaken up from the bottom. Bottled naturally conditioned beers will not always have been treated with isinglass. Keg Beers and Lagers are pasteurised and usually passed through Chill Filters, as are canned beers and some bottled beers, however a considerable number of breweries still use isinglass to clear their pasteurised beers, though sometimes only to rescue selected batches which are considered too hazy. Also occasionally the sometimes animal derived additive Glyceryl Monostearate is used in place of 900 Dimethylpolysiloxane as a foam-control agent in the production of keg beers.
Cider
Most of the main brands of cider will have been fined using gelatine. Scrumpy type ciders are less likely to have been fined.
Wine
With wine, it is again in the fining process that animal derived ingredients make an appearance. Finings can be isinglass, gelatine, egg albumen, modified casein (from milk), chitin (derived from the shells of crabs or lobsters) or ox blood (rarely used today). But alternatives do exist in the form of bentonite, kieselguhr, kaolin and silica gel or solution.
Also newer methods such as centrifuging and filtering are becoming more popular.
You might like to note that the Wine Development Board claim that the fining agents are removed at the end of the process with the possible exception of very minute quantities.
Spirits
Most spirits appear to be acceptable to vegetarians, with the possible exception of Malt Whisky, some blended whiskies and Spanish Brandies which have been conditioned in casks which had previously held sherry which may have been treated with animal derived finings. (Brandy itself is not produced from wine which has undergone any fining processes). Also some imported Vodkas may have been passed through a bone charcoal filter.
For more information visit: www.vegsoc.org/info/alcohol.html
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