Hi Reader,

Did you know that Vitamin A is a nutrient that's important for vegan kids?

You don't normally hear about it like iron or Vitamin B12 but surprisingly, it's one that's important for vegans—and especially for picky eaters who may not get enough from their limited diet.

In this newsletter, I'm sharing a personal story about the recipe that helped my oldest meet her Vitamin A needs and several ways you can meet Vitamin A for your vegan kids.
​
- Karla

The Story

​

As an infant and young toddler, Camila used to love sweet potatoes. The fact that she ate them made me feel reassured she was meeting her energy needs and Vitamin A.
​

I used to steam roast them with a bit of coconut oil and some cinnamon and she loved eating them. It’s why I decided to include that recipe in the Vegan Kids Cookbook because it’s a great plant food for young children.
​

However, when Camila began to show signs of food selectivity, she stopped caring for sweet potatoes. She didn’t want them anymore—whether I cut, prepare, or season them differently.
​

A preferred food was now something she wasn’t accepting. Have you ever experienced that?
​

Naturally, I began to feel concerned about how to best meet her nutrient needs, specifically Vitamin A.
​

Sweet potatoes were my go to source for helping her meet Vitamin A since it’s a nutrient that is crucial for vegans and I knew that it was a nutrient that many picky eaters often fall short on.
​

I needed to find other plant sources that helped her meet her Vitamin A needs while also navigating the picky eating stage. I was constantly wondering if I was doing enough.
​

That’s when I decided to try using butternut squash on a preferred food: pasta.

Camila loved pasta as a picky eater and butternut squash, with its orange color hue, provides beta-carotene (a type of carotenoid or plant pigment that converts beta-carotene into Vitamin A in the body).
​

It was a success! This brought some relief because it was a meal I could rely on to not only meet her nutritional needs but also lessen the stress of navigating picky eating challenges.
​

While this recipe is also inside the Vegan Kids Cookbook, it’s been part of our meal rotations for the past 3 years. It’s enjoyed by everyone in the family and the best part of all, it’s helped me feel reassured the girls are meeting their Vitamin A needs with foods like butternut squash.

​

Your Vitamin A Guide

​

There are two sources of Vitamin A: preformed Vitamin A (found only in animal-based foods) and provitamin A carotenoids. Beta carotene is one of the most common typess of carotenoids that the body can convert into Vitamin A.
​
​

1. Select orange colored fruits and vegetables: cantaloupe, sweet potatoes, butternut squash, pumpkin, carrots are great sources to incorporate in your meal planning. Leafy greens like spinach and kale also provide some beta carotene.
   ​
   ​
2. Add some fat to the meal: this can be as simple as cooking with olive or avocado oil or drizzling some on food. The addition of fat in the meal helps enhance absorption.
   ​
   ​
3. Be creative with picky eaters: finding new ways of introducing orange-colored plant foods can help picky eaters broaden their food acceptance. A few of my favorite ways is simply putting out roasted veggies at eye sight where your child can see them (this can even be in clear containers during a meal), washing or peeling vegetables (if age appropriate), participating in food play like making stick figures with carrot sticks, and so much more.
   ​
   
4. Consider a multivitamin, if needed: Most picky eaters will need a multivitamin as part of their diet to help cover any nutritional gaps. For the most part, the majority of multivitamins contain Vitamin A in the form of beta-carotene. Including a multivitamin with Vitamin A for your picky eater can be a strategy to help meet this important nutrient.

VKN News and Featured Media

1. Join me at the Twin Cities Veg Fest on September 22nd. I'm speaking at the Twin Cities Veg Fest debunking 3 common myths about plant-based diets for growing kids. I'll also be volunteering at the 'Ask the Dietitian' booth answering your most pressing questions about plant-based nutrition. If you're in the area, I'd love to see you there! Click here for more details. ​
   ​
2. Meet vegan parents and caregivers. Join the VKN Community where you can openly discuss anything related to raising and feeding kids with other vegan parents and caregivers from around the world. You don't have to go through this journey alone, you'll have support from me and others inside the community. Ask questions as they come and have instant feedback through the easy-to-use app to feel reassured in your journey. Join today for $9 per month. ​

5115 Excelsior Blvd #309, St Louis Park, MN 55416
​Unsubscribe · Preferences​