Is a vegan diet sustainable for your family?

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 Are you thinking of transitioning to a vegan diet for the countless benefits that it can provide, but worried that it may not be sustainable for your entire family? This is a common concern, especially for families with young children who need nutrients to support growth. However, it is definitely possible for your entire family to go vegan and find optimal health. In addition to the benefits a vegan diet can provide for your health, it is also better for the environment. Large-scale factory farming is a destructive industry.¹ From the air and water pollution to the massive deforestation, it is ecologically unsustainable. More information on the environmental impact of eating animal products can be found at onegreenplanet.org.

 The first step in transitioning to a vegan diet is to understand exactly what this diet entails. Meat, fish, dairy, honey and all other animal products are excluded from the diet. It is important to remember that veganism and health are not synonymous, but when done correctly, a vegan diet can be one of the healthiest diets to follow. The Academy of Nutrition and dietetics has stated that “well-planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets are appropriate for all stages of the life cycle, including pregnancy and lactation.”²

 A list of a few key factors to remember when making the transition to a vegan diet can be found on the American Association of Retired Persons(AARP) website. The list includes some of the positive aspects of following a vegan diet, such as increased antioxidant intake, decreased blood pressure, and a significant reduction in cholesterol levels. However, the strict diet may result in a deficiency of essential vitamins and minerals. One of the biggest concerns for those following a vegan diet is a lack of vitamin B12 consumption. Vitamin B12 deficiency can lead to permanent neurological defects and delays.³ A few sources of vitamin B12 for vegans include almond, soy or coconut milk fortified with vitamin B12, fortified cereals, and nutritional yeast.⁴ One can also consider taking vitamin B12 supplements if these foods are not a regular part of the diet.

 In conclusion, there are numerous benefits of following a vegan diet for your entire family. In order to make the transition successful, plan your meals ahead, include a variety of plant foods, become educated about nutrition for yourself and your kids, and get creative!

 Bri Olivieri- Graduate of Sports Medicine and Nutrition 

 References
1. Good, Kate. 5 Ways Factory Farming is Killing the Environment. One Green Planet. 2017
2. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet 2016; 116: 1970–1980.
3. Bhide, Monica. 9 Pros and Cons to Going Vegan. AARP. 2011.
4. Toups, Kelly. Vegetarian and Vegan Vitamin B12 Food Sources. Oldways. 2018

 Photo by Johnny McClung on Unsplash

 © 2018 University of Pittsburgh. All Rights Reserved. nutrition@shrs.pitt.edu

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