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.

I have a toddler that I'm still nursing, and probably will be for awhile. However, I make my own soymilk and would like him to drink that once he is weaned. How can I be sure that he will get the nutrients that are added to packaged soymilks? Will I need to give him a multivitamin? If so, is there a safe, vegan multivitamin for toddlers/preschoolers?

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Good for you, for still providing your son with your own milk! While breast milk is rich in essential nutrients, as toddlers get older, they rely less and less on the breast and more and more on solid food for the bulk of their nutrition.

Here's a little background on feeding vegan toddlers in general: Well-fed toddlers thrive on a vegetarian diet.

It is important for caregivers to avoid a diet that is too bulky (high in fiber, low in calories) to provide enough energy. While fiber is certainly important, I also encourage the use of high fat, low fiber foods: nut butters (assuming you know there's no allergy, of course), avocado, full-fat soy yogurt, full-fat tofu, and small amounts of healthy vegetable oils. I recommend avoiding isolated fiber (such as bran) at this age; it is better to provide whole grains AND some refined ones. You can adjust fiber amount by observing the stool: if it is consistently too loose, you might want to cut out some fiber, for example, replace some brown rice with white. (I have personally done this with my toddler, and it's worked like a charm.) Or, provide tofu rather than whole soybeans. Opt for 5-6 small meals per day, since toddler's tiny tummies can only hold so much food at once.

Since you will not be providing fortified soy milk, the most important nutrients in this scenario are calcium, vitamin D, and vitamin B12. These are added to most soymilks (to levels comparable to those in cow's milk). A fourth important nutrient is essential fatty acids; DHA, for example, is added to some soy milks and even some brand of cow's milk, as this fatty acid has been shown to play a role in healthy growth and development.

Given that toddlers typically are picky eaters, and often go through stages where they eat very little (their growth slows but they still need plenty of nutrition), I recommend supplementation during these years, particularly if you won't be giving him fortified soy milk. You can opt for individual nutrients, or a multi. A multi is probably easier; if you get one, be sure to choose one that is appropriate for your son's age. They are safe if used as directed.

If you prefer giving individual supplements, that's fine too. Calcium supplements abound; visit your health food store and search online for one you're comfortable with for your son. There are slight variations in absorption rates among different types, but it's really not that important for healthy toddlers; any kind will do. Provide between 250 and 500 mg per day (the RDA is 500, but he is getting calcium from breast milk and other foods). If he's eating well, 250 mg is probably fine. If the supplement allows, split the dose up into two or three mini-doses. It's best to give calcium supplements with food.

Vitamin D and B12 are typically found in drops; your son will need 5 micrograms per day of D, and about 1 microgram a day of B12.

If you go for a multivitamin, there are plenty of vegan sources available for little ones. Just make sure the one you choose provides at least 250 mg calcium, 5 micrograms of vitamin D, and 0.9 micrograms of B12.

I haven't found a multivitamin that also provides a good source of essential fatty acids, so I do recommend one in addition to the multi (or the other nutrients above). Fatty acids such as DHA are starting to become more readily available in vegan, liquid forms. However, it is possible to create a fatty acid imbalance, for example, by providing too much omega-3 but not enough omega-6 or omega 9's. For this reason, I recommend an oil blend of omega-3, -6, and -9,s such as Hemp Seed Oil, Essential Balance Junior, or Udo's Blend. For children between 18 months and 5 years, 1/2 teaspoon a day is an appropriate dose.

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.

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