Vegan Food & Living - October 2017

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MARCH 2017

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KOMBUCHA DETOXHow this fermented tea can

boost your immune system

SmoothiesRaw cakes

Guide to PragueMARCH 2017 VEGAN FOOD PRICE £4.99& LIVING

9772398256000

08

9772398256000

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The delicious approach to ethical eating

HOW TO NOURISH & REPLENISH YOUR BODY

BEFORE & AFTER A WORKOUT

FOOD FOR FUEL

MARCH 2017

Homemade vegan Camembert

• p24

V IN TAGE V EGA NV IN TAGE V EGA NExplore the world’s fi rst vegan

cookbook, published in 1925!

What to consider when...

raising kids on

a vegan diet

&LIVING

Cheese please! RECIPES

75

plant-based

PROTEIN FOCUS Why we need it

& where to get it

Cheese please!

Can you believe

your eyes?

Is it wor th the price tag?

Organic

Make your own

Camembert^

Mozzarella^

Parmesan

VFL10.Cover.indd 1 09/02/2017 14:14

KOMBUCHA DETOXKOMBUCHA DETOXHow this fermented tea can How this fermented tea can

boost your immune system

HOW TO NOURISH & REPLENISH YOUR BODY

BEFORE & AFTER A WORKOUT

FOOD FOR FUEL

What to consider when...

raising kids on raising kids on

a vegan dieta vegan diet

Cheese please!

Can you believe

your eyes?your eyes?

Make your own

Cheese please!

Make your own

Cheese please!

Make your own

Camembert

Make your own Make your own Camembert

Mozzarella

Parmesan

Subscribe now from just £2.99

SmoothiesRaw cakesRaw cakesRaw cakes

Guide to PragueMARCH 2017 VEGAN FOOD PRICE £4.99& LIVING

08

9772398

256000

MARCH 2017

Homemade vegan Camembert

• p24

&LIVING&LIVING

RECIPES

757575

plant-based

75

plant-based

75

Is it wor th Is it wor th the price tag?the price tag?the price tag?the price tag?

OrganicOrganicOrganicOrganic

C ooking for ki ds

What they need whenTo help you navigate your kids’ nutritional needs as they grow, I’ve

broken down what they need when, and how to best get these essential vitamins and minerals into their diets deliciously.

Age 0-3Children’s brains are growing incredibly fast from 0-3 years and in this time they

need a higher percentage of fats in their diet. Their main initial source of calories – breast milk or formula – is made up

of 50-60 per cent fat. At 6 months-plus they start needing protein, as their iron stores from birth have been used up,

so weaning is recommended at this stage. By the age of 7 months, it is time to introduce solid foods, which contain

protein in some form.Age 2-4

By the age of 2 years and up to 4, the focus is more on fibre, fruit, vegetables and whole grains, as children are better

able to digest higher-fibre foods. Under 5s grow at a very fast rate, and they can do with three meals and two or

three snacks a day as their energy levels increase. They can also become much fussier about food at this age.

Age 5-9The World Health Organization (WHO) estimates that a quarter of the world’s

population are deficient in iron, and this

number is most concentrated in young children. It can be difficult to diagnose iron deficiency or anaemia without a

blood test, so I suggest pre-empting the problem by incorporating iron-rich leafy greens, such as spinach, into meals

wherever you can. This not only boosts iron levels, but children will also become more accepting of ‘green bits’ and should

be less fussy about them in later life.

Age 10-14The tween and teen years are when the majority of bone mass is formed,

so ensuring that calcium, magnesium and vitamin D are present in the diet is more important than ever. Girls need

more iron now, too, particularly as they begin to menstruate, while boys need higher protein levels as a rule, due to

their larger lean body mass.

Calorie countingparticular needs for each age group. As a rule, for protein needs you can take your child’s body weight and divide it by 2 – so a 100lb child would need 50g of protein. Of course, every child is different, and This easy-to-use chart outlines the basic calorific requirements and

gender and the time of year can change individual requirements, so use this as a rough guide.

Cooking forIt’s a challenge to work out what’s best to

feed children and that they will like, so Lizzie King helps with advice and recipes

12-18 months 1,0001,150 kcals kcals

1,4501,600 kcals kcals

1,800 kcals

1,900-2,300 kcals

fats, probiotics, 19g fi bre

85-100gfats, 20g protein fi bre,

25gprotein, fruit and veg fi bre, 25g fi b re , 85-150g

100-170g140-170g26g-30g protein fi bre, protein

150-200g28g-38g fi bre, protein

DHADHA

IronIron

Vitamin DIron

Calcium

total caloriesfat, protein, carbsvitamins minerals

18 months– 3 years

3-5 years5-8 years

8-10 years

Over 10 years

30 VEGAN FOOD & LIVING MARCH

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kids

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&LIVING

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