Tips for raising a healthy vegan child
It can be really tough for parents to bring up a vegan child in a non-vegan world. Here's how this unknown territory can be navigated if you're just starting out.
On a plant-based diet, parents often wonder if their kids get enough protein. Given how important protein is for a growing child, this is understandable. For a healthy adult, the recommended intake is 46 grams of protein a day for females and 56 grams for males. But in developed countries, the average adult eats far more protein than they actually need. They eat roughly twice the recommended amount, actually! Therefore, simply eating a wide range of plant-based foods, including beans, legumes, nuts, broccoli, and whole grains, makes it easy to get enough protein.
Proteins of vegan origin
- Soy protein provides the same quality protein as meat and contains all the amino acids that are essential.
- In a range of plant-based foods, including leafy greens, beans, grains, nuts, and seeds, non-heme iron can be found.
- Omega-3 can easily be replicated with flaxseeds, hemp seeds, and chia seeds, to name just a few.
The advantages of eating based on plants
There is now a larger range of children-friendly plant-based meals on the market with increased awareness of plant-based eating benefits. These days, replicating foods that children will eat and enjoy in plant-based versions is so much easier.
The challenges associated with vegan parenting
It has its challenges to be a parent. But it is really tough to raise vegan kids in a non-vegan world. To help you out, here are a few ideas:
- Bear in mind that your child is not you. It’s up to you to teach them, as a family unit, the values you hold. You are there to guide and motivate them. If, as they get older, they make different choices for you, do not take it personally or as a sign that you have failed.
- Keep mealtimes interesting. With your kids, get creative in the kitchen. Try to make art with vegetables for food. Think of Rainbow Wraps, Noughts, and Crosses and become a master of disguise (hide the veggies they usually don’t like to eat) (winner eats all).
- Tell tales. For instance, call the “fairy trees” broccoli, “Jack and the Beanstalk” beans. Make vegetables part of a fun world of fantasy.
- Talk about the food that you have produced. Let your children know about the advantages of health. Educating yourself and your kids will benefit you all greatly.
- Talk about how the food was prepared and where it came from. For example, if it’s homegrown or from a nearby farm.
- It may also help the rest of the family understand your perspective by talking about where animal products come from. Be frank, honest, and logical. Keep emotions out of these discussions.
- Understand that everybody is on their own journey. You can’t enforce on others your own feelings. Listen to their point of view, be kind, and give your own thoughts in a non-confrontational way.
- Be prepared for activities. Typically, school activities, fundraisers, get-togethers, and kids’ parties all include animal products. Pack your children with some options.
- Connect with animals. Together, you go to a farm sanctuary and spend time with the rescued animals. Make sure that your children have a genuine connection to animals.
