Feeding the Family Jennifer K. Reilly, R.D.

Getting Nutrients Protein, Calcium, Essential Fatty Acids I m Hungry Go-to Breakfasts, Lunches, and Dinners Easy Kids-Food Substitutes Sunday 2-Hour Soup Kitchen Weekend Meal Prep Resources

Why Vegan for Kids? 1 in 3 kids in the U.S. is overweight or obese Type 2 ( adult-onset ) diabetes now higher in kids Childhood habits will carry into adulthood It s easier than ever! JAMA. 2012;307:483-90. Pediatrics. 2012;129:1035-1041.

Position of the Academy of Nutrition and Dietetics Appropriately planned vegan and vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. J Am Diet Assoc. 2009;109:1266-1282.

Position of the Academy of Nutrition and Dietetics Vegan and vegetarian children have lower intakes of cholesterol, saturated fat, and total fat and higher intakes of fruits, vegetables, and fiber than nonvegetarians. J Am Diet Assoc. 2009;109:1266-1282.

Getting Nutrients: Protein

Protein Variety of protein-rich plant foods throughout day Beans/lentils, whole grains, nuts/seeds, soy Soy & quinoa are complete Protein needs based on age, body size, & activity level Ages 4 to 13 years: 0.95 g per kg body weight Ages 14 to 18 years: 0.85 g per kg body weight Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.

Real Life Protein 6 year-old girl, weighs 48 lbs (or 21.8 kg) Needs 21 grams protein per day 1 veggie burger (13 g protein) + 4 ounces soymilk (4 g protein) + ½ cup lentils (9 g protein) 26 g protein

Top-Secret Beans Beans are essentially tasteless, but rich in protein & fiber Hide them! Blend them into: Pasta sauce (red lentils are especially sneaky) A layer of lasagna (white beans + tofu ricotta ) Cookies, brownies, muffins Soups (carrot ginger, curried sweet potato ) Mashed potatoes

Edamame in Guacamole

White Beans in Carrot Ginger Soup

Pizza Burgers: Quinoa & Kidney Beans

Black Bean Brownies

Getting Nutrients: Calcium

Calcium Vitamin D Exercise Bone Health

Calcium Needs Fortification of foods makes meeting needs easier, but not mandatory. Birth to 6 months: 210 mg per day 7 to 12 months: 270 mg per day Ages 1-3 years: 700 mg per day Ages 4-8 years: 1000 mg per day Ages 9-18 years: 1300 mg per day Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. 2010.

Calcium Sources Food Serving size Calcium(mg) Broccoli (uncooked) 1/2 cup 35 mg Chinese cabbage (uncooked) 1/2 cup 79 mg Kale (uncooked) 1/2 cup 47 mg Soy milk 1 cup 300 mg Tofu (firm, calcium-set) 2 ounces 391 mg Almonds 25 70 mg USDA National Nutrient Database

Example: 10 year-old boy Real Life Calcium Needs 1300 mg calcium per day 1 cup oatmeal w/ fortified non-dairy milk (330 mg calcium) + 1/4 cup raisins (21 mg calcium) + 12 almonds (35 mg calcium) + 1/2 cup northern beans (60 mg calcium) + 8 ounces soymilk (300 mg calcium) + 1/2 cup cooked frozen kale (90 mg calcium) + 2 ounces of firm calcium-set tofu (391 mg calcium) + 2 tablespoons almond butter (86 mg calcium) 1313 mg calcium

Calcium Supplements Rhino Kids Gummy Calci-Bears with Vitamin D L il Critters Calcium Gummy Bears 200 mg Calcium, 200 IUs Vitamin D2

Getting Nutrients: Essential Fatty Acids

Essential Fatty Acids Need 1:3 ratio of Omega 3 s (harder to find) to Omega 6 s (easy to find) Omega-3 Fatty Acid ALA can convert to EPA (21%), and DHA (9%) DHA: brain health EPA: heart health Kids and adults need both DHA & EPA

Recommended Intake: Omega 3 s 7-12 months: 500 mg per day Ages 1-3 years: 700 mg per day Ages 4-8 years: 900 mg per day Ages 9-13 years: 1000 (girls), 1200 (boys) mg per day Ages 14+ years: 1100 (girls), 1600 (boys) mg per day Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Individuals, Total Water, and Macronutrients. 2010. OR, 7000 11,000 mg (7-11 g) per week for adults

Sources of Essential Fats Some plant foods contain somestraight-up EPA & DHA: Leafy greens Cruciferous veggies Walnuts Spirulina (blue-green algae)

Sources of Essential Fats Lots of plant foods contain ALA (which converts to EPA & DHA):

Chia Flax Blondies

How Much Omega-3 (ALA) in 1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3 s 1 oz flax seeds = 1800 mg Omega-3 s 1 Tbsp flax seed oil = 6900 mg Omega-3 s 1 Tbsp chia seeds = 2900 mg Omega-3 s 1 oz walnuts = 2600 mg Omega-3 s Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA, Revised 3/02 More rich sources of Omega-3 s here: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html

I m Hungry

I m Hungry Breakfast 1-2 whole grain + 1 protein + 1-2 fruit

I m Hungry Breakfast 1-2 whole grain + 1 protein + 1-2 fruit 8 oz Green Smoothie Kale, frozen pineapple, frozen mango, banana, unsweetened soymilk 1 piece zucchini bread (made with flax seed meal) (recipes on BitchinDietitian.com)

I m Hungry Lunch 1 whole grain + 1 protein + 1-2 veggies + 1 fruit

I m Hungry Dinner 2 whole grains + 1 protein + 1-2 veggies

Easy Kids-Food Substitutes Nuggets TJ s Chickenless Chicken Tenders Veggie Hot Dogs Field Roast Frankfurters Vegan Fudgsicles So Delicious Coconut Fudge Bars Baked Goods Most cookie and brownie mixes are vegan add 1 15-oz can of blended beans (including liquid)

Sunday 2-Hour Soup Kitchen

Sunday 2-Hour Soup Kitchen Dried Beans Quick soak: Bring to a boil, thenremove from heat for 1 hr. Refresh water and simmer for another hour Yield example: 3 lbs. dried garbanzos = 22 cups cooked beans = $0.14 per half-cup serving Make burgers, bean dip, and a soup Store remaining beans in 1-cup portions in freezer

Sunday 2-Hour Soup Kitchen Breakfast Item Pancakes Muffins Bread Baked oatmeal (see BitchinDietitian.com) Soup or Chili Sandwich Spread or Bean Dip

Sunday 2-Hour Soup Kitchen Burger or Main Dish Hot Chickpea Burgers (see BitchinDietitian.com) Pizza Burgers (see BitchinDietitian.com) Lazy Lasagna (see BitchinDietitian.com) Whole Grain freeze in 1-cup portions Brown rice Quinoa Chop Veggies for the week

BitchinDietitian.com Resources Facebook.com/ReillyJenK Instagram: ReillyJenK Book: Cooking with Trader Joe s: SKINNY DISH! http://tinyurl.com/skinnydish OhSheGlows.com Recipes, recipes, and more recipes! VegFamily.com Nutrition info & recipes for feeding the family