“It’s the only time people ever ask you about protein, when you go vegan,” Beskow says. “Protein deficiency is a really rare thing in the western world. It’s just about combining protein such as beans, pulses, seeds and nuts. It sounds as if you’re eating rabbit food, but you’re not. You can just sprinkle a handful of toasted pine nuts over some pasta or add a can of beans into your chilli.”
If you are going vegan, it is important to make sure you get enough vitamin B12 – commonly found in meat, eggs and fish – as without it, you will feel exhausted and weak. You can get B12 from fortified foods including “dairy alternatives, breakfast cereal, dairy-free spread and yeast extract. Alternatively, you can take a B12 supplement, which you can buy in most pharmacies and health-food stores. We also advises you think about your calcium intake. “Fortified plant milk contains the same amount of calcium as cow’s milk, and fortified yoghurt alternatives, calcium-set tofu, and a soya and linseed bread fortified with extra calcium are also really good sources .
If you are on a limited budget, steer clear of processed foods. It’s a myth that vegan food has to be expensive. In order to keep it cheap, though, it’s a good idea to avoid products that even say ‘vegan’ on them. So you’re not going to go to the expensive supermarkets and buy products in plastic that have been made in labs or factories; they’re going to be expensive. You’re just going to go back to basics and eat fruit, vegetables, grains, nuts and beans – and you are going to be incredibly healthy, as well as saving money.
Children can be healthy vegans. It is possible to provide all the nutrients needed for growth and development without animal products. Consult with a nutritional specialist , before changing a child’s Lifestyle .