If you’ve chosen to raise your family with children on a plant-based diet, you’re embarking on a unique journey. But raising vegan kids doesn’t have to be complicated. In this comprehensive guide, we’ll dive into everything you need to make sure you raise happy, healthy, and thriving children. From navigating nutritional needs to fostering a love for plant-based foods, we’ve got you covered.
Navigating Nutritional Needs
One of the most common concerns parents have when raising vegan kids is ensuring they get all the essential nutrients they need to grow and thrive. Will they get enough protein for their growing bodies? What about the calcium we’re used to getting from dairy milk? But don’t let that deter you. With a bit of knowledge and some careful planning, it’s entirely possible to meet your child’s nutritional needs on a plant-based diet. Key nutrients to focus on include:
– Protein: While many people mistakenly believe that animal products are the only source of protein, there are plenty of plant-based sources available. Soy milk tends to have just as much protein as cow’s milk. Peanut butter is a great source of protein. So if your child likes peanut butter and jelly sandwiches, you’re in luck! And while you’re at it, transition to whole grain breads for even more of a boost. Crisp up some tofu and add it to meals as a replacement for meats. Homemade hummus for dipping chips, crackers or veggies can also pack a powerful protein punch.
– Calcium: Choose calcium-rich foods like fortified plant milks and cereals. Fortunately, you don’t have to give up milk as a vegan. And for those with lactose intolerance, it’s a wonderful replacement without the tummy aches. If you don’t know where to start, rest assured that there are many types of plant milks to pick from. This includes almond, oat and soy milk. Depending on the brand, many of them have twice as much calcium as dairy milk! Other sources of calcium include calcium-set tofu (look for the ingredient “Calcium Sulphate” on the label), and fortified plant-based yogurts to replace the dairy versions.
– Iron: Plant-based sources of iron include lentils, chickpeas, spinach, quinoa, fortified cereals, and pumpkin seeds. Pairing iron-rich foods with vitamin C-rich foods (like citrus fruits, strawberries, and bell peppers) can help enhance iron absorption.
– Vitamin B12: Since vitamin B12 is primarily found in animal products, it’s essential to ensure your child gets an adequate intake. This can be done through fortified foods such as plant milks, breakfast cereals, and nutritional yeast (or nooch as it’s known in the vegan world). “Nooch” can be added to many things like popcorn, on top of pasta or wherever see fit to add it. It’s meant to bring sort of a cheesy flavor to your food, but of course nothing replaces the taste of real cheese.
Many plant-based families use B12 supplements to prevent any deficiencies. Iodine insufficiency can also be a factor in this diet and there are dietary supplements for that as well. However, every family needs to do their own research. Make sure to consult your family physician for medical advice or concerns on how to best approach a plant-based diet for your family.
Encouraging a Love for Plant-Based Foods
One of the best ways to ensure your child thrives on a vegan diet is to create a love for plant-based foods from an early age. Typically the older a child gets, the bigger the challenge to change their preferences or their willingness to embrace new foods. But it’s never too late to start. Get your kids involved in meal planning and preparation. Let them choose fruits, vegetables, and other plant-based foods at the grocery store or farmers market. Experiment with new recipes together and make mealtime a fun and interactive experience. When children are involved in the cooking process with you, it somehow makes meals taste so much better to them. There’s a certain pride when they’ve had a hand in making it.
However, try not to force too many new things on your kids at once. As tempting as it is, getting too fancy with meals or experimenting too much in the beginning might not be the best idea. Kids want simple. Their tastes and preferences tend to be very limited and they often like to play it safe. Try to “veganize” familiar meals. If your child loves spaghetti, keep it in the rotation but take out the meat and just have noodles and sauce with bread. Or add some vegetables to it. Replace meat burgers with bean burgers and fries. Tomato soup and garlic bread are a great combo. If you don’t mind a little processed food, get some vegan cheese and serve it with grilled cheese sandwiches. Tofu can be crumbled up or seasoned as a meat replacement for taco night. Try to keep it fun and stress free.
Handling Social Situations and Naysayers
Let’s face it. Being a plant-based family and raising vegan children in a non-vegan world can sometimes present challenges. Especially when it comes to social situations and interactions with friends, family members, and even strangers. It’s important to arm your child with the knowledge and confidence to navigate these situations with grace and resilience. Prepare them for people and other children who may not understand. Provide them with simple and age-appropriate explanations for why you choose not to eat animal products, and reassure them that it’s okay to be different. Different is fun! Everyone will have an opinion about your family choosing to eat a vegan diet. Thankfully as parents, we can ignore the noise and feed our children however we feel is best.
When it comes to social situations like birthday parties, send them with their own special plant based treats and ice cream for instance (assuming you’re ok with junk food occasionally). Sometimes if you tell people beforehand about your vegan kids’ dietary restrictions, they are thoughtful enough to have something suitable for your children to partake in as an alternative. When your kids go to someone’s house for a playdate, you can send your own snacks from home. There’s always options and alternatives to enable your children to maintain a happy social life.
Celebrating Veganism as a Family
Finally, don’t forget to celebrate the joys and benefits of veganism as a family! Whether it’s hosting a vegan-themed movie night, attending a plant-based festival or event, or simply enjoying a delicious homemade meal together, find ways to make veganism feel fun and exciting for your child. Encourage them to explore new flavors, cuisines, and culinary traditions from around the world. Getting your child to try a wide variety of plant-based foods and flavors will expand their palate and expose them to a wide range of healthy foods.