It’s time to bust the myths and get chewing on some facts!
What comes to your mind when you think of plant-based eating? A boring plate of lettuce? You need to think again! A plant-based diet is colourful, delicious, and super powerful, especially for growing children. You may ask, will it help me grow stronger? Will I reach my height potential?
The answer is: YES! Plant-based diets can provide all the nutrients that kids and teens need to grow and thrive. The Academy of Nutrition and Dietetics says that well-planned vegetarian and vegan diets are appropriate for all stages of life.
But what is a plant based diet? It includes eating fruits, vegetables, grains, legumes (like beans and lentils), nuts, and seeds. You can also go a step further and not have any meat or dairy as well. The key is focusing on whole, natural foods, instead of processed foods. Let’s look at some of the benefits of a plant-based diet.
- Plants are packed with fiber, which helps digestion and keeps kids full and focused as opposed to the empty calories that junk food contains.
- Kids on plant based diets are at a lower risk of becoming obese.
- Plants are excellent for reducing cholesterol and blood pressure, even in young adults!
- Fruits and veggies are full of vitamins that help fight off colds and keep energy levels high.
Myth 1: No sources of protein and other nutrients.
Protein: Beans, lentils, tofu, nuts, seeds, peas, and whole grains like oats and quinoa.
Calcium: Leafy greens, fortified plant milks, almonds, sesame seeds, and tofu.
Iron: Spinach, lentils, chickpeas, and whole cereals. Pair these with sources of Vitamin C (like oranges) for better absorption.
Omega-3: Flaxseeds, chia seeds, walnuts, and algae oil.
Myth 2: It’s boring!
There is no dearth of delicious recipes that you can have while following a plant-based diet.
Banana pancakes with peanut butter
Chickpea burgers with homemade sauce
Rainbow salads with crunchy seeds and fruity dressings
Tofu stir-fry with colourful veggies
Smoothie bowls with berries, oats, and nuts
The final verdict is that not only is plant-based eating is safe for kids and teens, it can provide them with learning an early appreciation for different types of foods. When kids know that they are eating what is good for their mind and bodies, they automatically learn how to look after themselves better. The added bonus? It’s a kinder, more planet-friendly way to live. With a little bit of planning and balance, alongside a dash of creativity, kids will grow to love following a plant-based diet and might even start coming up with their own innovative meal plans!
