It can be hard raising a child on a plant-based diet in a meat-eating world. After raising two happy and healthy kids on a plant-based diet, here are my top tips on how to ensure your child thrives.
Following a plant-based diet can have many health benefits for yourself and your children. Research has shown that people following plant-based diets tend to be healthier than meat-eaters. However, parents often wonder if their kids are getting enough protein to grow up healthy and strong.
I’m often asked if children are able to derive sufficient protein on a plant-based diet, which is understandable given the importance of protein for a growing body. It’s important that you ensure that your child eats a well-balanced diet and gets all the essential vitamins and minerals they need by offering them a wide range of plant-based foods, including beans, legumes, nuts, broccoli, and whole grains.
But here’s the thing … there is no such thing as a perfect parent. So remember to give yourself a break sometimes. Try not to set yourself up for failure by having too high expectations and thinking that perfection is attainable. Keep the bigger picture in mind – if things don’t quite go to plan, don’t beat yourself up about it.
With the increasing awareness of the benefits of plant-based eating, there are more and more child-friendly plant-based options on the market. It is so much easier these days to replicate foods that kids will eat and enjoy in plant-based versions, rather than forcing them to eat a plate of wilted spinach.
In raising my own boys, I have never found it difficult to explain to them why we eat plant-based, and they are completely on board with the decisions we make as a family. I have always shared with them the truth about where our food comes from (without scaring them). Despite our choices as a family they never feel left out – they still enjoy sausage rolls, burgers and pizzas occasionally, just the vegan versions! When they are out with friends, I allow them to make their own choices about what to eat. It can be tough for children to navigate a birthday party with non-vegan cakes, treats and sweets, so in these instances, I try my best to guide them.
Being a parent presents many serious challenges, but bringing up vegan children in a non-vegan world – yes, you need a superhero outfit to cope with that. It’s tough, really tough. And I sympathise. So, here are a few ideas to help you out and encourage your children (and possibly partner too) to eat more plants. These are purely from my personal experience as a parent, so let’s support one another through this navigational minefield!
Variety is key
The good news is that there is now a larger range of children-friendly plant-based meals on the market with increased awareness of the benefits of plant-based eating. These days, replicating foods that children will eat and enjoy in plant-based versions is so much easier. When in doubt, remember:
- Soy protein provides the same quality protein as meat and contains all the amino acids that are essential.
- Omega-3 can easily be replicated with flaxseeds, hemp seeds, and chia seeds.
- Vegetarian or not, breast milk is best for babies. Breast milk plus a vitamin D supplement provides all of the nutrients your baby needs for the first six months of life. Not everyone is able to breast feed, but if you can it is a wonderful way to go.
- Look for foods with extra calcium, such as cereals, orange juice, and soymilk.
- Ask your doctor or a dietitian to help you find the best foods your child can eat to stay healthy.
- Regular healthy snacks are important for all children, including vegetarian children.
- Nuts and seeds provide trace minerals and healthy fats, and they can be finely chopped and blended into soups, sauce,s, and smoothies.
- When buying ready-made vegetarian products such as plant-based chicken fingers, veggie burgers, and meatless sausages, take care to read the ingredients to ensure they don’t contain added sugar and salt.
- Supplementation of vitamin B12 may be required for children following a vegetarian lifestyle. When in doubt, speak to your healthcare provider for more advice.
Make it a part of your lifestyle
- Remember, your children are not you. It is up to you to teach them the value that you hold as a family unit. You are there to guide them and inspire them. If they make different choices as they get older, don’t take it personally or as a sign that you have failed.
- Make mealtimes exciting. Be creative in the kitchen with your children – try making food art with the vegetables (think rainbow wraps, noughts and crosses) and become a master of disguise (hide the veggies they don’t usually like to eat). Remember to keep it simple though – you want them to see the job through – so something that takes a few minutes to prepare rather than something complicated and time-consuming, will make the task more enjoyable. Head over here for some fun kid-friendly recipes.
- Talk about the food you have made. Teach your children about the health benefits (educating yourself and your children will greatly benefit you all), the way you prepared it, and where it comes from (for example, if it’s homegrown, from a farm nearby). Talking about where animal products come from too, may help the rest of the family understand your point of view (keep emotions out of these discussions). Be frank, honest and logical.
- Realise that everyone is on their own journey. You can’t force your feelings on others. Listen to their point of view, be kind, and give your own thoughts in a non-confrontational way. Plant seeds. Do not judge. Be compassionate.
- Be prepared for events. School events, fundraisers, get-togethers, and kids’ parties all typically include animal products. Pack some options for your kids. I always take plant-based sausages or sausage rolls so that my children don’t feel ‘deprived’.
Get more tips and info from my new book ‘Made with Love and Plants’ from Takealot, Amazon, or select independent bookstores.