Vegan Nutrition with Brenda Davis

Brenda Davis is a registered dietitian in private practice. She is the past Chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda is co-author of the international best seller, Becoming Vegetarian, and highly acclaimed Becoming Vegan. Brenda is an internationally recognized speaker. She has worked as a public health nutritionist, a clinical nutrition specialist, nutrition consultant and academic nutrition instructor.

Question:

I keep reading that parents should not restrict fat intake in 2 year olds but I naturally cook low fat. Should I be concerned that my 2yr old son is not getting enough fat in his diet? Do you have a sample menu plan for a 2 year old so I can get an idea of proper portions?

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Answer:

It is difficult to say whether or not you need to be concerned about your 2 year olds fat intake based on the fact that you cook low fat. Much depends on your definition of "low fat". If you use absolutely no fat in cooking and you limit high fat whole foods such as nut and seed butters and creams, soyfoods, avocados and olives, your child may not be getting enough fat. On the other hand, if you use moderate amounts of concentrated fats and oils and provide your child with plenty of fat-rich whole foods your child is very likely getting sufficient fat. The most important physical indicator is your child's growth and development. If your baby is not growing well or is underweight, total fat may be too low (Poor growth and development or failure to thrive are the most common consequences of inadequate fat in the diets of infants and children).

Up until about 6 months of age total fat intake should be approximately 50% of energy (the amount in breast milk). As solid foods are added to the diet, total fat intake generally declines, reaching approximately 40% of total calories by 2 years of age. Beyond 2 years of age, there is less agreement as to what the ideal fat intake should be. Some experts advise a diet of not more than 30% of energy from fat and 10% of energy from saturated fat (30:10 diet) for all people above the age of 2 years. Others recommend a more gradual transition to a 30:10 diet beginning from the age of 2 years until the end of linear growth. The one thing that health authorities do agree is that very low fat diets are inappropriate for infants and toddlers.

The following tips will help to insure your toddler gets sufficient fat.

Include plenty of high fat plant foods in the daily diet. Excellent choices are tofu, full fat soymilk, soy yogurt, nut and seed butters and creams, avocados and olives.
Use moderate amounts of concentrated fats and oils in food preparation. For example, use flax oil and extra-virgin olive oil for salad dressings and olive oil or organic canola oil for baking and other cooking.
Avoid fat reduced or fat free products such as fat-reduced soymilk, low fat tofu and non-fat snacks such as fat-free cookies or cakes (crackers and nut butter, whole grain muffins, soy yogurt and granola or vegetables and dip are far more nutritious).
Include a daily source of omega-3 fatty acids in the diet - a half teaspoon of flax oil is a good choice.

Here is a sample menu plan:

Breakfast
1/2 cup cereal
1/2 cup fortified full fat soymilk
1/4 cup berries

Snack
1/2 slice of whole grain toast
1-2 tsp. almond butter
1/2 cup orange juice

Lunch
1/4 cup hummus
1/2 pita
raw vegetables (for dipping)
1/2 cup fortified full fat soymilk

Snack
fruit salad

Dinner
1/4 cup baked tofu
1 small potato, mashed with soymilk and 1/2 tsp flax oil
1/2 cup broccoli
2 Tbsp. uncheese sauce (cashew/red pepper sauce)
1/2 cup fortified full fat soymilk

Snack
1 small wholegrain carrot muffin
1/2 cup fortified full fat soymilk

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