Written for Little Leo's September 2021
See below for some information on plant-based diets for children. A great read if your little one is plant-based, or you are deciding whether a plant-based diet is for you and your family.
🌱 PLANT BASED DIETS FOR CHILDREN
Whether for climate, ethics or health, there has been a big focus on the shift to eating a plant based diet in the past years. As a parent however, it may feel daunting - will the kids be getting everything they need? Will it be time-consuming? Throw in a picky eater or two and that may be enough to put you off for life! If this sounds familiar, don’t be put off - start by making small changes. A plant based diet doesn’t necessarily mean vegan, just that the focus is mainly on plants. Having a degree of flexibility may help you navigate tricky situations and have a more relaxed attitude to food - which will in turn help little ones enjoy it. No panicking if they get offered a slice of birthday cake!
⚖️ In order to be nutritionally balanced, the plate should be made up of:
⅓ grains and starches (rice, quinoa, potato, sweet potato, whole grain pasta etc.)
⅓ fruits & veggies - aim for a rainbow across the week 🌈
⅓ legumes, nuts and seeds (beans, nut butters - please no peanut under 1, chickpeas, soy beans, lentils, peas)
In addition: a source of healthy fat - this can be found within certain foods (avocado, nuts, olives) or added (olive oil).
If your child is on a vegan or predominantly plant based diet you will need to supplement vitamins B-12 and D as well as omega 3 (algae is a good source of vegan omega 3).
I will expand more on plant based alternatives, supplementation and ways to increase veggie intake later in the series.
You can also take the pressure off by having a few Little Leos meals in the freezer ready to go. These predominantly plant based meals are homemade, organic and full of nutrients having been frozen soon after they were prepared. As part of a balanced diet, they are a brilliant way to get your kids eating more veggies, without a lot of effort on your part!
For personal nutrition advice contact @lindsolovesfood