Raise Vegan October 2018 Raise Vegan - Page 46

Protein Sources for Plant- Powered Kids How much protein do kids need? Protein is an essential nutrient that is responsible for building and repairing tissues, keeping hair and nails strong, making enzymes and hormones, and maintaining healthy blood, skin and muscles. The Recommended Dietary Al- lowances (RDA) for children are as follows(1): 0-6 months: 9 grams/day 7-12 months: 11 grams/day 1-3 years: 13 grams/day 4-8 years: 19 grams/day 9-13 years: 34 grams/day 14-18 years: 46 grams/day (fe- males), 52 grams/day (males) How can my child’s protein needs be met by plants? It is a myth that vegans need to eat certain protein foods at the same time to obtain all of the essential amino acids(2). Simply eating enough calories, and a variety of protein-rich plant foods, will en- sure a diet adequate in protein and essential amino acids. Answering the ever-popular (and cliche) question, “but, where do you get your protein?”, has become a rite of passage for some vegan [\\›Y\[܈[ \\Y[[\H\HY][Z\ۘ\[ۈ][ܙ\؝Z[[YZ[ۙH]\X][[X[X[[X Z[[H[[X\B[[ˈ[[H]HH\Xۋ]\X\HXZH[KB[\Y YY[HY[YX[]\HXY]Z[B]\[[ٙT \H[ X\YY\[B]Y\܈[Z[Y\[[\وۚX[] ˘ۚX[] ]ۚX[] Z\HY[БT NX\Z[܈ܛ][H[ݚYB[وHZ[\]Z\[Y[™܈[[[\^[۝\HY]X][Y˂Z[\X[H[BXY[Y\[][[۝[HܛHو\Y\[X\\ K\H\HYHوH\[Z[\\[YX\܈\H[HY K