If there is one thing that unifies every person in this world, that is food. Regardless of culture, race, heritage, age and gender, everybody must eat. People eat to get the required nutrients, energy and sustenance that is necessary for life itself. Eating is one of life’s basic essentials and every living organism needs food to thrive. The food we eat, comes from various organic and inorganic sources, we eat meat from animal sources like cow, pig, fish, and chicken; we also benefit from plant sources such as rice, wheat, fruits and vegetables. Food is prepared depending on one’s lifestyle, diet and preference. Majority of the population are conventional eaters, eating anything from meat products, vegetables, and other commercially prepared food items. Some people prefer to eat vegetables, or items that come from plant sources only, these people are called vegetarians or vegans.

A vegan diet is exclusively composed of non-animal products. This diet is free from beef, pork, chicken, fish, milk, and other meat and dairy products. A full vegan only eats fruits, vegetables, nuts and grains, but there are other types of vegetarians aside from the one mentioned. Some vegans are partial vegans who avoid red meat only. There are those who can eat eggs called ovo-vegans, those who can consume milk and dairy products called lacto-vegans and those who can drink milk and eat eggs, called ovo-lacto-vegans. Being a vegetarian is a lifestyle practiced by several people, from old people, adults, children and even infants. For children living a vegan lifestyle, one might initially think that this diet is unhealthy. It is expected to be skeptical regarding the health benefits of such diet, but based on recent studies, a well-planned vegetarian or vegan diet can provide all the required nutrients, vitamins and minerals the child needs to become healthy. A vegetarian diet is also high in fiber as well as low in saturated fats and cholesterol making it healthier compared to the non-vegan one.

In order for a vegan diet to be healthy for the child, it must be well planned, and well thought of. Since the nature of this lifestyle is quite restrictive, specific areas and food components should be made available in the entire diet. The one preparing should always remember to include all these nutrients in the child’s vegetarian diet. For the child to grow and develop normally he needs sufficient amounts of calories found in all fruits and vegetables, he also needs Vitamin B12 and Vitamin D which can be found on fortified soy milk or meat substitutes. Iron rich foods are normally meat and organ products, for vegan children they can take supplements as well as iron fortified wheat and grain products in the form of cereals, rice, bread and pasta. Calcium can be found on several vegetables such as leafy greens, broccoli, sweet potatoes and soy beans. Protein which is important in building muscles and repairing tissues can also be found in plant sources like nuts, grains, legumes and seeds. Zinc an essential mineral which boosts the immune system is found on spinach, whole grains, legumes and brown rice.