Thursday, February 2, 2012

I was looking through OC Family magazine today and found an article about kids and a vegan diet. It states that a plant based diet is a nutritious/ healthy way to feed kids. Here is a copy of the quick reference guide : Vegan sources of nutrition:

Protein: Toddlers ages 2-5 need 16 grams a day; options include: quinoa (1 cup=5grams); buckwheat (1cup=5grams); hemp seeds (2tsps=14grams); walnuts... (1oz.=4grams); spinach or othere dark greens (1cup=5grams)

Iron: broccoli,brown rice, millet, figs, greens

Calcium: broccoli, brown rice, yams, beans, sesame

Essential fatty acids: flax seeds (in oil or seed form), walnuts, hemp seeds, olives, avocado, coconut

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