Plant based eating for families

 
 
 

Plant based eating seems to be all the rage these days and for good reason. Choosing to include more plant based meals in your meal rotation is a great idea for health and also for developing taste buds.

Choosing to follow a plant based diet doesn’t mean you have to adopt a vegan lifestyle or cut out all animal products, it simply means including a greater variety of plant based sources of protein a little more often.                                                                                                                                                                                                                                                                                                                                    

What is a plant based diet?

A plant based diet focuses on eating whole foods such as fruit, vegetables, whole grains (including whole wheat, oats, rice, barley, bulgur, farro, millet and quinoa), legumes (such as beans and lentils), tofu and tempeh, nuts and seeds, and root vegetables (such as sweet potato, potatoes, beets and carrots).  All while reducing meat, chicken, fish, dairy and eggs. The emphasis on fruit, vegetables, whole grains and legumes allows this diet to be high in a variety of vitamins, minerals, fibre, antioxidants and phytochemicals, all which have a positive impact on health. Following a plant based diet has been shown to improve both physical and mental health.  Studies that have looked at diets that are based on the principles of plant based eating (such as the Mediterranean diet) have shown that diets that emphasize plants over animal products reduce the risk of chronic diseases such as diabetes, some types of cancer and heart disease.

Is it ok for kids to follow a plant based diet?

ABSOLUTELY! A plant based diet includes so much variety, including foods that are high in similar nutrients that are found in meat and other animal products. Kids can get all the nutrients they need, even when eating predominantly a plant based diet.  Nutrients of special consideration include iron, protein, zinc, vitamin B12 and Calcium.  The good news is that these nutrients can be found in many plant foods.

Iron – can be found in beans, lentils, tofu, nuts and seeds (such as pepitas / hulled pumpkin seeds and sesame seeds), fortified infant cereals and other fortified grains. To increase the absorption of plant based iron sources it is important to include a source of vitamin C along with the meal, for example, tomatoes or tomato sauce, red bell peppers, broccoli, oranges or pineapple

Protein - beans, lentils, tofu, nuts and seeds are excellent sources of protein and are the foundation of a plant based diet

Zinc – can be found in whole grains, tofu, nuts and seeds, beans and lentils and fortified cereals

B12 – can be found in fortified cereals, fortified plant based milk alternatives and nutritional yeast

Calcium – green leafy vegetables, almonds and fortified plant based milk alternatives

Where do you start?

For families who enjoy meat and other animal products, the thought of following a plant based diet may seem daunting or even impossible.  The good news is that there are no rigid rules with this way of eating. You don’t have to eliminate all animal products, the goal is to include more plant based foods more often.  

Here are a few simple ideas to get you started:

  • Implement Meatless Monday – aim to include meals with plant based sources of protein (think beans, lentils, tofu, nuts and seeds) to take the place of meat, at least one day per week;

  • Start replacing some dishes that normally contain meat, chicken, eggs, fish or dairy with plant based sources of protein, experiment with different beans and lentils, tofu, nuts and seeds.  For example, try a vegetarian shepherd’s pie with lentils instead of ground beef;

  • Fill half your plate with vegetables;

  • Offer fruit for snacks and at dessert more often;

  • Include smaller portions of meat and other animal proteins while adding more beans, lentils and tofu to a recipe or meal.  For example, make a chili with less of the meat and double up on the beans or tofu;

  • Experiment with a variety of whole grains (try millet, barley, farro, bulgur or quinoa)

The best part of plant based eating? It promotes good health, can be the push we need to try new foods and introduce new tastes and textures to little ones.

Check out these recipes to get you started eating more plant based meals!

Minestrone Soup

Chickpea “meatballs”

 
 
Nutritionmelinda lamarche