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	ask the experts erin pavlina

Erin Pavlina
Vegan Lifestyles

• The B12 Issue
• Soy concerns and drink options
• Transitioning your family to a vegan lifestyle
• Adequate nutrition for children on a vegan diet
• Covering the nutritional bases
• Vitamins for sensitive children
• How to make being vegan less time consuming and less expensive
• How do you get children to eat more vegetables?
• Toddlers and non-vegan food at holiday parties
• Anti-soy concerns
• Preschool snacks and organic preferences
• Toddler nutrition
• Vegetarian children in daycare
• DHA & ARA essential fatty acids
• Getting involved in public school cafeteria options
• Prenatal vitamin recommendations
• School parties and avoiding the treats

Do you have any advice/input on the Vitamin B12 issue? I have read some articles recently that have lead me to believe that eating fortified foods may not be enough and that a supplement may be advisable. I have 2 year old twins who are on a multivitamin supplement that contains 3mcg of B12 and they drink lots of fortified milks, juices, nutritional yeast, etc. Do you think it might be necessary to look into giving them a B12 supplement in addition to this? Also, I am 5 months pregnant and recently purchased a B12 supplement that indicates that it has 500mcg B12 per tablet---I don't think there is harm in taking too much of the vitamin, but since the daily requirement is only about 2mcg, I am wondering if this is too much of a good thing? Or if I really even need to take it. I am concerned that my doctors may not be knowledgeable about vegan nutrition (I seem to run into skeptics a lot), and I was hoping that you might have some suggestions or advice that could help alleviate my concerns...or that you could offer some suggested reading material or other resources for this information.

It's true that vegans need to ensure they have an adequate source of B12, and this is especially important for pregnant mothers and small children.

It sounds like your children are getting enough B12 from the fortified foods and the multivitamin you are giving them. I wouldn't worry about them.

For yourself, I think taking a multivitamin that includes B12 will be sufficient. You could also get what you need from fortified foods, but to be safe I would take the multivitamin.

For more information on B12, check out these links:

www.vegfamily.com/dietician/0504a.htm
www.vegfamily.com/brenda-davis/tip1.htm
http://www.vegfamily.com/brenda-davis/tip5.htm

As a vegan I'm torn about what my toddler should drink now that he's almost finished with breastfeeding. I've been giving him soy milk but I'm not comfortable with soy making up such a large part of his diet (even though I do eat a moderate amount of soy myself). I know so many vegan parents with the same question. Commercial rice milk is fine for some, but my son is thin and needs more fat. I can make homemade almond milk, but it's not enriched with calcium or other nutrients. Is there a high-fat non-soy beverage out there that I haven't thought of? Or is there a handy calcium supplement that's safe to give kids that I could add to the homemade almond milk? I know many vegans are trying to figure out what to do with all the opinions on soy that have been in the news.

Many vegan parents think they need to give their children soy milk after weaning, probably because parents in general feel they should give their children cow's milk after weaning off of breastmilk, and soy seems to be the natural substitute for vegan parents.

You do not need to give your vegan children soy milk, however. Water is fine to drink. If you want to try other milks like rice milk, almond milk, or nut milks, that's fine too. It doesn't need to be soy-based. If you're looking to boost his caloric intake and get some calcium and fat into his diet, don't think it needs to come in the form of milk. He can get enough fat and calcium from his food.

One of my children falls a little low on the growth chart, so to boost his weight I make him shakes that consist of the following:
1 frozen banana
2 tablespoons peanut butter or other nut butter
1 cup of enriched rice milk
1 tablespoon of maple syrup
1 teaspoon of vanilla

Blend it in a Vitamix or blender. It's high in calicum, protein, fat, and calories, plus other nutrients and minerals.

I also make my kids fruit smoothies which helps them get their "5 a day" in one glass. Click here for some great, vegan fruit smoothie recipes that taste fantastic and are good for the whole family.

If you'd like to supplement, look for kid-friendly vegan vitamins at www.veganessentials.comwww.veganessentials.com

I want my family and myself to begin to adopt a vegan lifestyle. How do we begin without everyone being in shock?

Transitioning your entire family towards a vegan diet can be easy if you follow these suggestions:

1. Substitute ingredients.
Instead of butter, switch to Earth Balance margarine. Instead of cow's milk, switch to soy or rice milk. Instead of cheese, switch to Vegan Gourmet Cheese Alternative (it melts well and tastes great). If your family is currently eating meat, switch to the vegan meat substitutes such as tempeh, tofu, and seitan. It's okay to eat the processed items initially while you are in transition so as to cushion the flavor shock, but over time, you'll want to limit your intake of over processed soy products like veggie burgers, ground round, fake chicken nuggets, etc.

2. Remove non-vegan items from your home.
When I first decided to go vegan I gathered up all the non-vegan items in my pantry and refrigerator and sent them to live with friends. There they remained. I stocked my shelves and refrigerator with ONLY vegan items so that there would be no temptation to eat something non-vegan. It was nice to just be able to grab anything in the kitchen without thinking about it first.

3. Plan your meals.
Get a good vegan cookbook, go through it as a family, and let everyone pick recipes that seem appealing to them. Plan a week's worth of menus, write down the ingredients, and go shopping. After a week of eating delicious vegan meals, do it again the next week, picking some different recipes to try. Don't worry if not all of the recipes are well-received by the family. It can take some time to find the preferred family favorites.

4. Don't worry about setbacks.
Don't feel angry or hurt of some members of the family don't embrace the new diet right away. Allow people to transition in their own time, in their own way. Continue to provide healthy, delicious vegan meals and eventually they won't even remember what they were missing.

5. Seek support.
Success leaves clues. Visit vegan family message boards and chat with other vegan families. They will be a good source of support, recipes, and ideas as you transition your family. You are welcome to visit the VegFamily Vegan Forums at http://www.vegfamily.com/forums. Everyone is friendly, supportive, and non-judgmental there.

Good luck in your endeavor. I wish you much success!

How can I be sure my child is getting adequate nutrition on a vegan diet?

Raising a healthy vegan child is not as difficult as you might expect. It just takes some basic knowledge, a little planning, and a healthy dose of parental instinct. Your goal is to be reasonably certain that your child is getting adequate nutrition; to be 100% certain would require an exorbitant amount of time, meticulous planning, constant measuring, and a log book of gigantic proportions. That time is better spent being with your kids. Below are the steps you should take to be reasonably certain that your child is getting adequate nutrition on a vegan diet.

Step One: Get the Facts
The first step is to know what nutrients a vegan child requires. I highly recommend the book Becoming Vegan by vegan dieticians Brenda Davis and Vesanto Melina. This book discusses in great detail all the nutritional requirements for vegans. It includes a discussion of the hard-to-obtain nutrients, such as B12 and Omega-3 fatty acids, as well as a discussion of requirements at different ages. This is a book that all vegan parents should read at least once, and keep on their bookshelf for occasional reference.

Step Two: Keep a Food Diary
Once you know what your child needs, you need to see what he's already getting. For one week, in a notebook, jot down everything your child is eating, including portion or serving sizes. It's a bit of a pain, yes, but it's really important to know where you're starting from so you can see where you need to go.

Now, knowing what you learned from step one, sit down one night and make notes in your book regarding the nutrients your child is already getting. You don't have to be super-detailed. If a food is high in vitamin C, write it down, if it's high in protein, write it down, etc. When you're done, scan the list of what your child is eating and compare it to the nutrients you know he should be getting. You're looking for holes; areas where you're not sure he's getting adequate nutrients.

Step Three: Plug the Holes
Once you know where the holes are, plug them. When I kept a food diary for my daughter I realized that certain nutrients were more than covered. For example, she was getting plenty of vitamin A, C, D, and protein. I crossed them off my list and stopped worrying about those nutrients. Calcium, B12, and the other B vitamins were there, but not in adequate amounts. And I discovered to my dismay that she was definitely deficient in iron, omega-3 fatty acids, and zinc. So I started plugging the holes.

To cover her omega-3 deficiency she now gets a soy flax waffle nearly every morning for breakfast, and I put flax seeds in most of our baked goods. She drinks enriched rice milk that contains her full day's supply of calcium, B12, and vitamin D. I added a lot more beans and legumes to her diet to help her iron situation. To cover her zinc deficiency, she now eats lots of seeds, raisins, tofu, and tempeh. I don't bother worrying about obscure minerals like chromium and magnesium because I would drive myself crazy trying to plan her diet! Cover the main nutrients and the rest of them will often follow naturally. Remove junk food, refined foods, and over-processed foods from the diet if they're crowding out important nutrients.

Step four: Watch for Problems
Once you've changed your child's diet and are reasonably certain that your bases are covered, simply watch your child for signs of problems. If she stops growing, starts losing weight, or has developmental delays, then you need to take swift action. Either consult a nutritionist or do a really heavy analysis of your child's nutrient intake and remedy the problem fast. If you have a picky eater on your hands, you'll have to be especially creative in getting those vital nutrients into her. There's a discussion of how to conquer the picky eat in my book, Raising Vegan Children in a Non-Vegan World.

Step Five: Take Stock Occasionally
Take stock of your child's diet occasionally to make sure your plan is still working. Every few months I go through a mental checklist of the nutrients I know my daughter needs and compare it to the nutrients I know she's getting. If I note any deficiency, I correct it immediately by eliminating a food she doesn't "need" and adding in foods I know she does need. I keep a close eye on her B12, calcium, and omega-3s.

Step Six: Consider Insurance
In the beginning, as you're working out your plan, or if you're just not sure your child is getting what he needs, consider giving him a multi-vitamin. I keep a supply of Kid Bear (www.kidbear.com) vegan multi-vitamins in my cupboard for nutrition emergencies. I don't give my daughter a vitamin every day because I'd rather she get her nutrition from food, but on days when she hasn't eaten too well, or she's been eating away from home, I give her a vitamin. It gives me some peace of mind.

Conclusion
In my experience, vegan children tend to be healthier than non-vegan children because their parents take a more pro-active role in ensuring nutrition, and because the foods prevalent in a vegan diet tend to be whole foods and full of vitamins. Take comfort in the fact that your vegan children are probably much healthier than their non-vegan friends.

I am raising my 2 1/2 year old son vegan. I give him a multi-vitamin with B-12 and he eats plenty of organic veggies and fruits and soy based meat substitutes. Are there other things I should be doing to make sure he has enough of everything to develop normally and healthily?

It sounds like you have most of your bases covered. The fruits and veggies will give him a lot of vitamins and minerals, and the meat substitutes are good sources of iron and protein. A multi-vitamin with B-12 is good insurance too!

Make sure you have the following areas covered as well:

Vitamin D - Vitamin D is made by absorbing sunlight through the skin. If your son can get sunlight on his hands and face 3-4 times per week for 15-20 minutes at a time, he should make enough vitamin D. Since vitamin D is stored, a one to two hour play session at the park could well be enough for the week. If you're in a climate where you can't get out in the sunshine, give your son enriched soy or rice milk that contains vitamin D and you'll be covered.

Calcium - Young children need a lot of calcium. Although many green leafy vegetables contain calcium, your son may not be getting enough just from vegetables. To ensure an adequate supply of calcium, give him calcium-fortified orange juice or enriched soy or rice milk. Tofu is also a good source of calcium that kids love. Vegan cheeses and yogurts often do not contain significant sources of calcium, unlike their dairy counterparts, so don't count on those.

Omega-3 fatty acids - Be sure you have a source of Omega-3 fatty acids in your son's diet. Flaxseeds and flax oil are excellent sources of this nutrient. For more information and ideas for getting flax into your son's diet, read Flaxseed Oil: Putting it to good use and Flaxseeds and Flaxseed Oil: Practical Pointers

I would also recommend you have a copy of Becoming Vegan on hand. It's an excellent nutritional reference for vegan children.

What vitamin would you recommend for a child who is on a very sensitive diet (no added junk coloring agents etc)?

In our home we use Kid Bear vitamins. They are a vegan gummy bear style vitamin, and they come in four different formulas:

• Multi-Vitamin and Mineral
• Vitamin C
• Vitamin C, Zinc & Organic Echinacea
• Fruits, Veggies, and Antioxidant

My daughter loves her Kid Bear vitamins, and I use them as well. They taste a lot better than swallowing a huge pill, and they dissolve and are absorbed better since they are chewed.

I was vegan for 5 years, when I was without a child. I am considering returning to a vegan diet. My son is 13 months old now, are there any extra steps I need to take with him? He is vegetarian now and always has been. A major concern is that I'm on a very fixed budget and I was wondering if you have any info on how to make being vegan less time consuming and less expensive?

If you're transitioning your son to a vegan diet it should be relatively easy at this age. Begin by using vegan substitutes for anything you were eating that is not vegan. Then start incorporating new foods into his diet such as tofu, nut butters, seeds, whole grains, nut/rice/soy milks, etc.

If you're seeking nutritional advice, I highly recommend the book Becoming Vegan by Brenda Davis and Vesanto Melina. There's an excellent chapter in there about childrens' nutritional needs as vegans. In general, though, you'll want to make sure he has a reliable source of vitamin B12, calcium, iron, and zinc.

Making vegan foods less time consuming and less expensive is fairly easy if you do a little planning. I have a very active toddler who doesn't like to wait too long to eat when she's hungry. I also don't like to spend too much time in the kitchen. So what I do is make big batches of her favorites and freeze them in meal sized portions. Then when she's hungry I can take something out of the freezer and just heat it up for her. I will often make 5 - 10 sweet potatoes, mash them up and put them in the refrigerator for the week. She loves them. I also make and freeze stews a lot. A can of soup is fast and inexpensive. A fast favorite around here lately has been corn on the cob. I can make this is less than 10 minutes. Other inexpensive meals include vegetable stir fries, baked potatoes with vegan sour cream and/or margarine, beans and rice in a tortilla, or a veggie sandwich.

Also, there's a great cookbook by Debra Wasserman called Simply Vegan. The recipes contain less than 5 ingredients and are really simple and fast to prepare.

Good luck in your quest to transition your child. It's a very healthy way to raise a child.

How do you get children to eat more vegetables?

Vegan children tend to eat more vegetables than non-vegan children, but even vegan parents can face a picky toddler who isn't interested in spinach and broccoli. Here are 5 easy ways to get veggies into your kids:

Small pieces: Make a stir-fry out of matchstick sized vegetables. The vegetables will be harder to recognize in this smaller form. This works well for carrots, zucchini, yellow squash, water chestnuts, etc. Plus, with small pieces, the vegetable is easier and faster to chew, so your child won't be faced with the "offensive" flavor of the vegetable for long.

Sauce it up: Steamed veggies may not be that appealing to small children. Get some sauce on them. Try a barbecue sauce over veggie kabobs, or a sweet and sour sauce on stir-fries, or a nutritional yeast sauce on broccoli.

Hide them: Next time you make vegan lasagna or spaghetti, throw some minced vegetables into the sauce. Your kids probably won't notice. If you're making tofu cheese for your lasagna, add chopped spinach. Make zucchini-carrot muffins or pumpkin muffins; your kids will love them!

Juice them: My toddler loves apple-carrot juice. She's also been known to drink a veggie juice concoction of tomato, cucumber, beet, kale, chard, and spinach, with a little lemon and lime thrown in. I don't know what planet she comes from, but she really loves these vegetables out of the juicer!

Dip them: I used to go to my grandmother's house for dinner when I was very young. Before dinner, she would put out a large plate of cucumber and carrot slices with some of her homemade salad dressing in a squeeze bottle. My siblings and I would fight over who got to use the squeeze bottle first! We would make happy faces on our cucumber slices, and in no time that plate was empty! Why not serve your children a raw vegetable appetizer? This is when their hunger will be at its height and those vegetables will disappear fast!

How do you keep your vegan toddlers away from the non-vegan food at a holiday party?

Our family Thanksgivings are overflowing with food. Family members come from out of state to attend this once a year event. And it's a potluck! 30-50 people, all bringing their family favorites. My aunt's house bursts at the seams with all the food lying around. First there are appetizers, then a group game of badminton, then we move on to dinner, play some family fun games like Taboo, and then find room for some pie. By the end of the night we stumble to our cars, heavy with rich foods, vowing not to each so much the next year.

But with all this non-vegan food lying around, how do you keep toddlers, who don't know vegan from non-vegan, away from the food? Here are some ideas.

1. Rearrange
The appetizers at my aunt's house are usually sitting on coffee tables in various rooms. I just pick up the non-vegan appetizers and move them to another room, then put the vegan appetizers on their own table. We hang out next to this table. I tell Emily she can have anything on that table. No one seems to mind, and some people don't even notice I've done this. With all the food staring at her, Emily never even thinks to check out what's in the other rooms.

2. Make a Plate for your Child
When it's time to sit down for the main meal, my husband sits with Emily while I go to the buffet to make up a plate for her. She doesn't even see what she's missing. The plate I bring back to her is laden with foods she loves. I doubt she even notices what's on other people's plates because she's pretty engrossed in her own.

3. Feed Your Family First
You can bet I'm one of the first in the buffet line. My goal is to get Emily eating fast so she doesn't stare longingly at other people's plates when she has nothing to eat. Butt into line and get your toddler eating before everyone else.

4. Bring Your Toddler's Favorite Foods
If the vegan food at the party isn't going to appeal to your toddler she'll just be tempted by what everyone else has. Make sure you bring some of her favorites and get her started on those right away. Make sure you bring a favorite dessert if there aren't any vegan desserts being served. Toddlers don't want to sit and watch everyone else eating pumpkin pie with whipped cream while they can't have any.

5. Watch Out For Abandoned Plates
At parties people can tend to leave plates of food lying around. I don't want my toddler accidentally grabbing an abandoned plate of shrimp wontons and chowing down on them. If I see an abandoned plate, I'll just take it to the kitchen or throw it in the trash. I'm ever mindful of these things.

6. Be Ready to Intercept
Be ready when some well-meaning relative goes to give your child a taste of something that isn't vegan. Have something else handy to replace it with, like a cracker or piece of fruit. Taking something away from a toddler is a fast way to a tantrum. Remind your relatives not to try to feed your child, and reassure them that you've got her dinner covered.

7. Keep an Eye on Your Toddler
Make sure you or your partner is in charge of your toddler at all times. Take turns, switching off every 30 minutes or so. Whoever is in charge should plan on following your toddler around if he's wandering. Taking turns gives each of you a chance to relax and not hover. It can also get you out of talking to people youíd rather not be. "So sorry to interrupt, but I've got to go see what Charlie is up to. You understand."

A little planning, forethought, and fast hands can save the day!

My five year old son and I have been vegans for about two years. He eats and drinks soy products daily as part of our diet. My mother is very concerned about all of the anti soy hype that is circulating. She keeps sending me e-mails and letters about all the dangers of soy products and men. She has even had a Dr. try to contact me about the "risk to my sons health". When we decided to become vegans we went to a nutritionist who educated me on the importance of maintaining a healthy, balanced diet for our family. I don't believe the anti soy hype nor does our nutritionist. We have tried to provide her with information about soy. But my mother does not respect her opinions or advice. I would like to put her mind at ease. Is there any information (books, websites, etc....)that you would suggest? I know this may be something that we just may have to agree to disagree on, but I would like to try to help her understand. Would you feed your son soy products?

Dealing with your mother
Most vegans I speak with have at least one family member who is less than accepting of their chosen lifestyle, especially in the first few years after they go vegan. It's very common for these relatives to seek out research to convince you that you're making a big mistake and to bombard you with it in an attempt to get you to switch back to eating differently. There are several ways you can handle your worried mom:

1. Ask your mother to stop trying to convince you that soy is bad. You may simply say, "Mom, I've done a lot of my own research on this issue and I'm very comfortable with my decision. I appreciate your concern, but I'm asking you to please stop sending me emails and letters on this subject. I can assure you that I'm on top of the latest information and if something changes I will adjust our diet accordingly." If she continues to send you information on this subject, simply ignore it. Don't respond to it at all. Eventually, she'll get the hint.

2. If it's very important to you to convince her that you're right, gather articles on the subject, print them out, and mail them to her. Resources are listed below.

3. Challenge your mother to acquire research on the health benefits of soy. It's likely she'll end up with just as much information that says soy is healthy as she did when she was seeking information on why soy is bad. You should also ask her to determine who funded those studies saying that soy is unhealthy. If she does her homework, she may discover that much of the research indicating that soy is unhealthy was sponsored and conducted by the dairy industry. Hmm, big surprise there!

Putting your mother's mind at ease
You mentioned that you wanted to put your mother's mind at ease. This isn't your responsibility and you have no control over how she's going to react to your lifestyle choices. If you're comfortable with your decision, then that's where it ends. You do not need to convince her. When you're vegan, you have to expect that there will be people who disagree with your choice. As long as you feel you're making wise and educated choices (and it sounds to me like you are), then what others think of your diet does not matter.

Would I give my own child soy products?
You bet! We eat tofu, veggie burgers, soy ice cream, mock meats, and soy yogurt. We did switch from drinking soy milk to drinking enriched rice milk instead, just because I realized that there was a lot of soy in our diet. At this point we're eating soy in moderation and avoiding much of the over-processed soy products. Most of our diet is fruits, vegetables, nuts, grains, and legumes such as lentils, garbanzo beans, and pinto beans. Soy does have a place in our lives, but it's not our mainstay. At this point and time, I am not worried about deleterious effects of soy products, but like you, I continue to keep a watch on this very interesting debate.

For more information and resources on this issue:
www.vegfamily.com/health/soy-isoflavones.htm
www.vegfamily.com/articles/tempeh.htm
http://www.foodrevolution.org/what_about_soy.htm
www.veganoutreach.org/health/soysafe.html
www.vegsource.com/articles/soy_update.htm

At my daughter's preschool, each family brings a fruit or vegetable every day to be shared amongst the class. In my home I buy only organic produce. I don't think many or any of the other parents do. I'm concerned about my daughter eating non-organic foods. Without offending anyone, how can I suggest to the school and parents that we only serve organic food to the children?

First of all I think it's fantastic that your daughter's preschool has families bringing in fruit instead of sugary snacks. You're very lucky.

Asking an entire group to modify their actions to accommodate the special requests of one person is unlikely to produce the desired results. However, it never hurts to ask! I don't think anyone will be offended if you approach the situation with an air of trying to be helpful instead of demanding. I would seek out the person in charge of making a decision on this matter and explain your interest in organic foods. Remark about how much healthier organic fruits and vegetables are in comparison to their conventionally-grown counterparts. If this person agrees with you, see if he or she will ask the other parents to bring in organic produce whenever possible. If this person does not agree with you, however, then you should probably let the matter drop. After all, some parents may not be able to afford organic produce, some may not care about the difference, and some may start to complain that you're getting preferential treatment (perhaps they would like to make a special request as well.)

If you can't get the families to bring organic produce, I would do the following:

• 1. Send your child to school each day with an organic fruit or vegetable so at least you'll know she's getting organic.
• 2. Casually start mentioning to other parents how much healthier organic fruits and vegetables are. Perhaps some will come around.
• 3. Offer to bring a small selection of organic produce every day for the children who want it, assuming you can afford to do this.

I have been a vegetarian since 1985, and now would like to raise my daughter in the same manner. I am not the best or most diverse cook in the world, but I do manage to pump out some good things occasionally. My daughter is almost 16 months old and wanting to eat all by herself now. What kinds of foods would be good for her to make sure she's getting adequate nutrition?

There's a great book written by Brenda Davis, R.D. and Vesanto Melina, R.D. called Becoming Vegetarian. The book, written by two well-respected vegetarian dieticians, describes in detail what a vegetarian child needs for good nutrition. The book also includes sample menu plans and recipes that will help you get started. At your daughter's age, I would try to foster a love of fruits and vegetables, whole grains, legumes, nuts, and seeds. Fruit smoothies are a favorite among children and go a long way to meeting their 5 a day requirement. For great smoothie recipes, go to www.vegfamily.com/vegan-pregnancy/fruit-smoothies.htm.

What can I do to help my vegetarian daughter when she's at daycare, and all the meals have meat in them? She will notice she's a little different from other kids in this manner soon. Any suggestions at how I can explain why we don't eat meat without getting into a graphic or philosophical conversation that she may not understand?

When my daughter, Emily, turned three years old, I began explaining to her why we are a vegan family. I told her that we don't eat animals because it' s not nice and because animals are our friends. I told her that eating animals isn't very healthy and she could get a tummy ache if she ate them. She fully understood what I was telling her and accepted it without question. Today, at the age of four, she often tells people not to eat animals because it's not nice. She feels sorry for the animals we see at the meat counter in the store. At school, she knows not to eat something that a student or teacher gives her unless she checks to make sure it's vegan first. When the other students are given cupcakes or special treats at school, my daughter politely declines to eat them because she doesn't want to eat animals. So far, there have not been any problems.

So, to answer your question, I would reinforce the fact that you are a vegetarian family as often as you can and also as the subject comes up. You can use my example and tell her that you don't eat animals because it's not nice or because it hurts them. Even at a young age children have the capacity to understand being nice versus being mean. You're setting a great example for her by being vegetarian yourself. At the daycare center, make sure the providers know about your daughter's dietary restrictions and ask them to remove any meat items from her tray ahead of time. Or pack your daughter a lunch each day. You don't mention how old your daughter is, but if she's under three, I doubt she will notice that she is different. Continue to reinforce your vegetarian beliefs and ideals and she will follow suit.

My husband and I have been vegetarian for about 3 years now, and throughout my pregnancy. We are attempting to go vegan but are very concerned about the effects of not eating animal products on the DHA & ARA content of my breastmilk. Does my body produce DHA & ARA if I eat a vegan diet (completely void of eggs, meat, dairy)? How can I be sure my body is getting what it needs to then meet my baby's needs for these essential fatty acids?

The short answer is: Yes, your body will produce all of the necessary vitamins and minerals that your child needs for good health.

However - and this is a big however - you must be certain that you are eating a well-balanced, varied vegan diet that includes reliable sources of Omega-3s, Omega-6s, vitamin B12, calcium, vtamin D, iron, zinc, etc. And that is not always so clear cut. How do you know if you are getting enough DHA in your diet? You don't. How do you know if you're getting enough Omega-3s in your diet? You don't. If you spent hours tracking every thing you ate and measuring quantities and balancing your diet and making a food journal, then you might be 100% certain. But who has time for that?

My advice is to supplement while you're breastfeeding. Because another human being is relying on you for nourishment, you really can't afford to be only reasonably certain. Do the following:

• Purchase DHA supplements from www.veganessentials.com. Look for the Omega-Zen-3 capsules by Nutru, they are fantastic and 100% vegan.
• Take a multivitamin daily that includes 100% B12.
• Drink enriched non-dairy beverages such as rice milk that contain calcium, B12, and vitamin D.
• Take a calcium supplement if you're not sure you're getting enough through your food. Vegan women have healthy vegan babies. No egg yolks or fish are required for good health. But a little insurance is great for peace of mind, so take the supplements for now.

My daughter will start Kindergarten next year. How can I get involved in making changes in her public school's cafeteria to ensure that she and the other children will have healthy, vegetarian or vegan options, such as soy milk and vegetable-based meals for lunch?

There are a growing number of parents who would like to see school lunches include healthier, vegetarian options. This is partly due to us knowing a lot more about health than we used to, and because parents are seeing the incredible amounts of junk food the schools serve the kids. I remember in high school that, aside from the regular meals served in the cafeteria, the school sold candy bars, donuts, cookies, cakes, and brownies during recess and lunch. A parent had no way of knowing if their child was eating a cookie and brownie for lunch or a slice of pizza. Today, it's even worse. Soda machines grace the halls of our nation's schools, because the schools are underfunded and need the revenue. But fear not, there is a lot you can do to effect change in your child's school.

Susan Wieland is the director for CHOICE (Consumers for Healthy Options In Children's Education), whose goals are to introduce plant-based nutrition and meals into schools across the country. In her article, The Time is Right for Getting Veggie Meals Into Schools… And here's how YOU can do it! She outlines many ways for parents to get involved with the schools to make healthy meal options a reality.

With childhood obesity on the rise, it's time for all of us parents to stand up for our children and find a way to make our schools promote healthy food options like we do at home. In the meantime, send your child to school with a sack lunch filled with healthy foods from home.

My husband and I are planning for pregnancy in the near future. I read that I should begin taking a prenatal supplement 3 months ahead of conception. I am a vegetarian. Is their a specific prenatal vitamin that you can recommend?

Freeda makes a 1-a-day prenatal vitamin that is suitable for vegetarians and vegans. Most of the veg*n women I know use this brand. You can purchase it online at Vegan Essentials

I am a healthy vegan pregnant with my first child. I want to raise our child vegan but my husband is concerned about our child having difficulties in school with a restricted diet. I don’t want my child to be the only want who doesn’t get the birthday cupcake or other treat. How have you handled this sort of thing?

Your husband's concern is a common one among vegan parents.  Luckily, there are several ways to handle school situations that I'm sure will allay some of your worries.

•  Preparing the Teacher
  At the beginning of the school year have a chat with your child's teacher about veganism.  Bring a list of foods your child can and cannot eat and ask your teacher to keep it posted where she can easily reference it.  Be especially clear about hidden animal ingredients like casein, whey, and gelatin.  Tell the teacher that you are available by phone to answer any questions at any time related to the foods your child can and cannot eat.
 
• For Unexpected Parties
  Send a stash of goodies and treats to be stored in your child's classroom.  For my daughter, Emily, I usually have three items in her classroom cupboard for when an unexpected treat makes it way into the classroom: a vegan donut, a vegan cookie, and some vegan candy.  The teacher will give my daughter something appropriate from her stash while the other kids are eating their treats.  I replace items as they are used.
 
• For Planned Parties
  Emily's class has parties all the time, for every holiday.  There is usually a sign up sheet on the door a week in advance where parents sign up to bring something.  In that case, I usually sign up under a category where I know the other parents will bring non-vegan food.  For example, I don't bother to sign up for fruit or veggies since those are likely to be vegan already and I want to maximize the offerings for my daughter.  So I'll usually sign up for Macaroni and Cheese, Pizza, or Cookies.  That way, my daughter will have more to eat at the party; and as an added bonus, the other kids get to eat vegan versions of their favorite foods.  If there is a class birthday party, I will usually make vegan cupcakes and send my daughter to school with one.  Her cupcakes are often better than the store bought kind.  I usually dress it up with sprinkles to look festive.
 
• When Things Go Awry
  One day your child will eat something non-vegan at a school party. Either a well-meaning parent volunteer will hand your child a Tootsie Roll or a S'more or a substitute teacher will give your child the honey graham crackers that the other kids are eating.  It happens.  How you and your child handle it is what's important.  I've instructed my daughter to always ask her teacher if something is vegan before she eats it.  When an accident happens I speak to the people involved and ask them to be more vigilant in the future. It's important that you don't make your child feel bad about something he or she ate accidentally.  Sometimes kids have a hard time getting grown ups to hear them or answer their questions.
 

There are other school issues to contend with that I cover more extensively in my book, . But rest assured that it is not as difficult as you might think to have a vegan child in the school system.  Solutions abound!