Feeling inspired to try more plant-based foods in your family’s diet? I’d like you to keep a few key points in mind.
Get Kids on Board and Excited
- Actively involve your children: farmers’ market outings, cooking as a family, becoming acquainted with vegetables in a playful setting (see Adventures in Veggieland for details and fun activities to try with your kids!
- Talk to kids about the reasons behind a plant based diet (take care of the earth, keep our bodies healthy). There are several wonderful children’s books that can facilitate this discussion with your children
- Look at recipes with your kids and involve them in deciding which foods to make
- Start where they are by giving more of the healthy foods they already like
- Role model healthy eating and trying new foods
How will I ensure that my kids are getting enough calcium, protein, and all other necessary vitamins and minerals?
- Eat a rainbow of fruits and vegetables every day.
- Eat protein and iron rich foods with every meal
- Ensure an adequate source of calcium (e.g., fortified soy or pea protein milk, tofu, leafy greens, tahini, blackstrap molasses) every day
- Eat whole grains (whole wheat bread, brown rice, whole grain or legume-based pasta)
- Limit refined grains such as white bread, pasta, rice, sugary foods, and highly processed foods
- If you are feeding your children exclusively plant-based foods, give a supplement of Vitamin B12 and iodine (unless you use iodized salt)
- Take a Vitamin D supplement and enjoy the SUNSHINE
HELPFUL RESOURCES
- Nourish is a recently published book (November 2020) written by a pediatrician and a dietician that very thoroughly describes the myriad benefits of eating more plant-based foods, explains the evidence behind their recommendations, provides clear dietary guidelines and includes a section with recipes.
- Pediatric Plant-Based Nutrition Quick Start Guide is a briefer informational guide written by pediatricians and dieticians discussing the health benefits of a plant-based diet with practical tips on how to feed your children, also including recipes.
- The Physicians Commitee for Responsible Medicine on good nutrition for kids
- Veggie Doctor Radio Podcast is an upbeat, educational podcast featuring Washington-based pediatrician Dr. Yami and a wide range of guests.
- Plant Based Pediatrician: Jackie Busse, MD has an extensive list of resources about plant-based nutrition
In addition to these online resouces, I am here to support and guide you along the way.
As Hippocrates famously said, “Let food be thy medicine and medicine be thy food.”