Healthy and tasty vegan meals are important, for children’s growth so parents should make sure to provide nutrition.
It is therefore fulfilling to feed children with vegan diet as it is a growing process. Veganism is a diet that excludes all food stuffs of animal origin; non-vegans take no meat, no diary and no egg. Some issues for concern include whether vegan diets adequately nourish a child since they may lack essential nutrients.
However, through proper planning, it is possible to make certain that kids eat meals that enable them grow strong and healthy throughout their childhoods. This guide will also assist you in realizing the requirements of planning healthy vegan meals for children. Now let’s describe “Vegan Food for Kids”
Why Choose Vegan?
Parents often choose to put their children on a vegan diet for reasons. Some do it for health purposes while others opt for it to help the environment or out of concern, for animals. Research has shown that a planned vegan diet can meet all the requirements of a child and may even help prevent certain illnesses like obesity, heart disease and diabetes.
Essential Nutrients for Kids
As they grow, children require several nutrients for their proper growth and other physical functions. Here are some key nutrients to focus on in a vegan diet:
Protein
Needs for growth and repairing of body tissues make protein an essential nutrient for the human body. Good vegan sources of protein include:
- Beans and lentils
- Chickpeas
- Tofu and tempeh
- Nuts and seeds
- Quinoa
- Soy milk and soy yogurt
Calcium
Calcium is needed by the body for healthy bones and teeth. Vegan sources of calcium include:
- Fortified plant milks (like almond, soy, and oat milk)
- Fortified orange juice
- Tofu (if made with calcium sulfate)
- Green leafy vegetables (like kale, bok choy, and broccoli)
- Almonds and sesame seeds
Iron
Iron is a mineral that plays an important role in the production of red blood cells as well as in distributing oxygen throughout the body. Good vegan sources of iron include:
- Lentils and beans
- Tofu and tempeh
- Quinoa and fortified cereals
- Pumpkin seeds and sunflower seeds
- Spinach and kale
- Dried fruits (like apricots and raisins)
Vitamin B12
Vitamin B12 is important for nerve function and making red blood cells. It is not naturally found in plant foods, so it’s important to get it from:
- Fortified plant milks and cereals
- Nutritional yeast
- Vitamin B12 supplements
Omega-3 Fatty Acids
DHA, one of the omega-3 fatty acids, plays an essential role in brain development and function. Vegan sources include:
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Algal oil (a supplement made from algae)
Vitamin D
Vitamin D helps the body absorb calcium. It can be obtained from:
- Sunlight
- Fortified plant milks and cereals
- Vitamin D supplements
Zinc
Zinc is important for immune function and growth. Vegan sources of zinc include:
- Beans and lentils
- Chickpeas
- Nuts and seeds
- Whole grains (like oats and quinoa)
Meal Planning Tips
In a section dedicated to planning vegan meals for your children, make sure you include a range of foods that ensure your children absorb all necessary nutrients. Here are a suggestions to assist you:
Breakfast Ideas
- Oatmeal: Made from plant milk and being served with fruits and nuts plus seeds.
- Smoothies: A smoothie can be prepared with plant milk or yogurt and include bananas, apples, strawberries, spinach, and slices of nuts or chia seeds.
- Vegan Pancakes: It is made from whole grain flour and served with fresh berries such as raspberry and served with maple syrup.
- Tofu Scramble: Marinated with turmeric and then stir-fried along with other vegetables like spinach, colored bell peppers, tomatoes and so on.
Lunch Ideas
- Bean Burritos: Black bean and avocado stuffed wheat tortilla topped with bed of steamed rice and salsa.
- Veggie Wraps: Corn tortilla wraps prepared with hummus as the first ingredient accompanied by a mixture of grated carrots, cucumber and spinach.
- Lentil Soup: One of the most popular stew made of lentil, carrot, celery and potatoes.
- Veggie Pasta: For this meal, pasta made of whole grain is prepared and combined with tomato sauce, mushrooms, bell peppers, and spinach.
Snack Ideas
- Fruit and Nut Butter: For this kind of snacks, it will entail using apple slices or bananas and almond or peanut butter.
- Veggie Sticks: Carrot and cucumber base with bell pepper strips and cream of hummus dip.
- Trail Mix: In a nutshell, it can be a blend of nuts, seeds and some dried fruits.
- Energy Balls: Organic supplies consisting of oats, dates, seed and nuts.
Dinner Ideas
- Stir-Fry: Broccoli with bell peppers, snap peas and tofu seasoned, stir fried with light soy sauce and served with brown rice or quinoa.
- Chickpea Curry: It is a flavorful curried dish that has coconut milk, tomatoes, onions, and spices with chickpeas served alongside rice.
- Vegan Pizza: Whole-grain crusts are covered with tomato sauce or paint, vegetables, nutritional yeast, or vegan cheese.
- Stuffed Bell Peppers: Stuffed bell peppers with quinoa, black beans and corn with tomato stuffing.
Sample Meal Plan for a Day
Breakfast
- Oats, almond milk, blueberries and chia seeds combined to make a bowl of oatmeal.
Morning Snack
- Apple slices with peanut butter.
Lunch
- Lentil soup with whole grain bread.
Afternoon Snack
- Carrot sticks with hummus.
Dinner
- How, about enjoying a dish of tofu stir fry, with broccoli, colorful bell.
Evening Snack
- A handful of trail mix.
Tips for Picky Eaters
Accompanying the diet, there is always the issue of trying to make kids eat all new foods that have been introduced to the market. Here are some tips to help:
- Start Slow: It is advisable to try introducing new food types in small quantity once in a while while serving foods your dog is comfortable with.
- Be Creative: Make fruits and vegetables interesting to have by cutting each form into neat shapes or have colorful smoothie bowls.
- Encourage Participation: Engage your children by teaching them and involving them in the process of meal planning and preparation. This may lead to them eating what they have helped to prepare as they were the ones who selected the ingredients to be used in the preparation of the meal.
- Stay Positive: Please ask your kids every time they attempt to taste something different and even if they do not like the drinks or foods, commend them on their try.
Supplements
Beside nutrients, they also categorize nutrients; thus, a well-planned vegan diet offers most nutrients except Vitamin B12, Vitamin D, and Omega-3s. Ask your doctor concerning the right supplement for your child.
Conclusion
Age to age, feeding the kids with vegan diet is not a bad idea at all, actually it will be beneficial to your kids. If well planned for it is very possible to make sure they feed on healthy foods in the right proportions to suit their growing stage. Pay special attention to the whole food content: eat plenty of fruits and vegetables, grains, and protein-rich plant foods. It is easy to prepare tasty yet healthy vegan dishes for kids and this guide helps you achieve this goal.
As with all children, every child is unique and has his/her own strengths and weaknesses. Your child has needs, and therefore must be given attention and have his/her diet changed when due. It doesn’t really matter whether you eat meat or not, whether you are vegan or not – it’s all up to you and regardless they all can have healthy and happy kids.
