«Dad, I'm vegan now!»

When young people express a desire to give up animal products, their parents are faced with many questions. Our nutrition expert advises mums and dads to be open about their plans and to find out about the pros and cons of this type of diet.

Laura has been eating a vegan diet for a fortnight. She has been interested in issues relating to animal welfare and climate protection for some time. The 14-year-old is a volunteer in a youth organisation that campaigns for climate protection. It was therefore an obvious choice for her to go vegan as well as vegetarian. She doesn't actually find it difficult to give up animal foods completely, but when her little sister eats a Wienerli or her father eats a cheese sandwich for dinner at home, it's not always easy for her to choose a vegan alternative.

Planning is the be-all and end-all

The decision in favour of a vegan diet can have various reasons. Some cite health reasons, while the majority are driven by ethical and moral motives. Some studies have shown positive effects on health. People on a vegan diet are usually slimmer than those on a mixed diet and have better blood values. On the other hand, there are certain nutrients that vegans can only absorb in limited quantities or not at all from a plant-based diet. Particular attention must therefore be paid to the following nutrients:

Protein/protein

There are many good plant-based sources of protein. These include pulses such as chickpeas and lentils or soya in the form of tofu. Cereals and potatoes also provide valuable protein, especially when combined with pulses. Make sure that you eat the plant-based protein sources several times a day and in different combinations. This will ensure that you meet your requirements.

Iron

Here too, pulses, nuts and seeds are in first place. Wholemeal cereals and various vegetables provide the trace element. However, the absorption of iron from plant sources is lower than from animal sources. In combination with vitamin C, for example from chilli peppers or orange juice, plant-based iron can be better absorbed. Omega-3 fatty acids In order to be supplied with the important fatty acids, it is worth including foods that are enriched with microalgae oils. Small amounts can also be obtained from vegetable oils such as linseed oil, rapeseed oil or walnut oil.

Vitamin D

We humans can obtain this special vitamin from food, but we can also produce it ourselves by exposing our skin to the sun. Vegans can of course make good use of the second option, but in winter at the latest it becomes difficult to cover the requirement. Vitamin D is only found in small amounts in plant-based foods. For example in mushrooms. Some foods, especially for vegans, are fortified with the vitamin and can help to cover requirements. However, supplementation with vitamin D drops is strongly recommended.

Vitamin B12

There is hardly any vitamin B12 from plant sources. Sauerkraut and tempeh, a soya product, contain small amounts of vitamin B12. However, it is not possible to cover the daily requirement with these. It is therefore recommended that vegans take vitamin B12 supplements to cover their requirements.

Your attitude is crucial

As there are very few studies investigating the effects of a vegan diet in childhood and adolescence, there are only vague recommendations from professional organisations. Experts tend to advise against a vegan diet, as the need for some nutrients is often higher in this phase of life than in adulthood. It is generally advisable for vegans to undergo regular blood tests to check for nutrient deficiencies.
If your son or daughter expresses the wish to follow a vegan diet, your reaction to how your child deals with this form of nutrition can be decisive. If your reaction is interested and favourable, your teenager will gain confidence and tell you their reasons. If you feel uncomfortable as parents and are worried that your child might be deficient in certain nutrients, you can seek nutritional counselling as a family. You will be informed about important nutritional supplements, suitable speciality products and good menu planning. Whether your child eats a vegan diet for a week or forever, it is important that they are able to fulfil their nutritional requirements, including some more or less extreme outings. For you as a family, these excursions can be very exciting and educational and can enrich and expand your recipe repertoire.

Transforming classics into vegan menus

  • Hörnli and «Ghackets»: choose Quorn instead of minced meat.
  • Riz Casimir: Replace chicken meat with tofu/quinoa or planted (made from pea protein). Add soya cream instead of cream.
  • Älplermagronen: Replace the cream with soya cream, replace the cheese with vegan grated cheese or simply leave it out.
  • Pizza: Top with lots of vegetables and mushrooms and sprinkle with vegan grated cheese or simply omit the cheese.
  • Bircher muesli: Replace yoghurt with a plant-based yoghurt (e.g. coconut yoghurt, choose plant-based milk such as oat milk).

About the author:

Vera Kessens ist BSc Ernährungsberaterin SVDE bei Betty Bossi AG.
Vera Kessens is a BSc Nutrition Consultant SVDE at Betty Bossi AG.

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