Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

See full index of questions

Can you recommend some sources of essential fats for my 7 month old vegetarian daughter? She is not being breastfed so I'm concerned she may not be getting enough omega-3 in her diet. I have been told that babies can't digest flaxseed oil and that it's dangerous to give it to them; is this true? Although I am vegan, my wife is a semi-vegetarian, so I need to get this problem resolved before the issue of eating fish arises! -James

Essential fats, the omega-3 and omega-6 families, are very important for babies and children. They are necessary for optimal brain and nerve development, proper growth, healthy cells, the synthesis of hormones, and the absorption of many nutrients. When denied sufficient amounts of essential fatty acids, a person may develop dry skin and eyes, brittle nails, slowed growth and development, and behavioral issues. Also, optimal fatty acid intake will promote long-term health by lowering the risk of heart disease, inflammatory conditions, and compromised immune function.

A 7-month old baby needs either breast milk or a commercial infant formula, which should continue as the main nutrition source until at least one year of age. A non-breastfed vegetarian baby may be given a soy or elemental formula. Some infant formulas have DHA and ARA (2 essential fatty acids) added (check labels). By 7 months, your daughter has most likely started eating baby foods. Now is a wonderful time to start introducing plant foods with healthy sources of fat!

While flax oil is safe in small amounts for babies, it is possible to overdo. Thus I recommend a product with an appropriate blend of essential oils. One such product is Essential Balance Junior, which you can find in most supplement stores and health food stores, or online at www.omeganutrition.com. Infants under one year can be given 1/2 to 1 teaspoon per day, added to formula or baby food.

As the diet becomes more varied over time, you need not give oil supplements. Flax seeds and flax seed oil, leafy green vegetables, canola oil, hempseeds and hempseed oil, walnuts, omega-3 enhanced soy milk, and soy products are good sources of omega-3 fatty acids, and should be a regular part of the diet when the child is old enough for these foods. Non-omega-3 fatty acids (monounsaturated fats and omega-6's) are also important, but easier to get in the diet than the omega-3's. Olives and olive oil, avocados, nuts and seeds, and most margarines are good sources. Grind up seeds and nuts for children aged 1-3 years, and avoid nut butters, which may be a choking hazard (however, you may use nut butters as an ingredient in baked goods and smoothies). Please note that if there's a family history of food allergy, hold off on the nuts and nut butters until age 3.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

Sponsors:

Got Recipes? We Want Them!
Submit yours today to win a prize!