Smart Shopping for Vegan Foods

Over the last 15 years, the number of vegetarians has increased from 6 million to 12 million people in the United States. Vegetarianism is the practice of restricting animal food sources; anywhere from semi-vegetarians, those excluding or limiting red meats or avoiding other meats, to fruitarians, those consuming only raw or dried fruit, seeds, nuts, honey and vegetable oil.

People become vegetarians for a variety of reasons: religious, ethical, concerns about meat-handling practices, ecological benefits regarding the "green revolution," and health benefits. A balanced vegetarian diet can help maintain a healthy body weight, reduce chronic illness (heart disease, diabetes, hypertension and cancer), cause fewer digestive concerns and is a lower protein diet, associated with reduced risk of kidney or gallstones.

Vegans, also called strict vegetarians, consume only plant-based foods, mostly vegetables, grains, nuts, seeds, fruits and legumes (beans).

It is essential to consider the challenges a vegan faces in their diet, regarding a lack of dairy and egg products. This can limit access to essential nutrients, vitamin B12, vitamin D, vitamin B2 or riboflavin, calcium and zinc.

What to Look for

Vegans will be challenged during meals, especially if supplements are not considered. Yet the key to a vegan diet boils down to variety and balance.

For dairy substitutes, head to the alternative milks, found as plain, vanilla or chocolate flavored rice, almond, soy or oat milk. For nutrient dense meals, choose those fortified with vitamin B12, calcium and vitamin D. If eggs are not daily choices, alternatives may include egg substitutes or beaters.

Vitamin B12, found mainly in animal products can be consumed in fortified cereals, yeast, soy products or meat analogs. Otherwise, search the supplement section for a daily vitamin B12 capsule.

If exposure to sunlight is adequate, then vitamin D will be covered; otherwise, opt for fortified cereals, margarine and soy products.

Think calcium fortified products for strong bones. Blend fruit with added calcium fortified soy milk and a glass of fortified calcium orange juice for a nutrient dense smoothie and a boost of energy for breakfast.

The other missing nutrients, zinc and riboflavin, can be consumed through whole and enriched grains, wheat germ, beans, nuts and seeds or leafy greens, tossed together in a colorful salad.

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Common Pitfalls

Controversy still exists regarding feeding a vegan diet to young children. There have been documented cases of children failing to thrive and even dying on extreme high-fiber, low-fat vegan diets; on the other hand, a vegan diet can promote normal growth and development. Health organizations, the American Academy of Pediatrics and the American Association of Dietetics have stated that vegan children can grow to be healthy adults, provided they receive adequate supplements and/or fortified foods to account for the nutrients normally found in animal products.