Vegan Diet for Families Part 2

Plant based diets are diets based on whole foods such as whole grains, fruits and vegetables and beans and nuts.

Some whole grains are  whole wheat, spelt, barley, quinoa, millet, teff, buckwheat, amaranth, oats and corn. It is important to get a good variety of these grains. Most people get bombarded with wheat. We are not meant to only get only one strain of  one grain. We were historically gatherers. Our gut is meant to get a variety of  each food that would be growing in different places and seasons.  This lack of diversity currently in many people's diet is suspected in part to have led to so many gut and immune issues. 

Mix up your grains. Find easy recipes that combine grains with veggies and greens and legumes for a hearty nutritious meal.  Whole grains can be ground into flours and made into breads, pastas, crust and crackers. Avoid refined flours that are not as nutritious or as high in fiber. Eating whole grains in their unground state is even more nutritious and higher in fiber. Fiber is the prebiotic allowing the probiotics to thrive giving us good gut health and thus overall good health.

Eat a variety of red, orange, yellow and purple vegetables and many greens. Think of the rainbow. Consciously choose a variety of colors. Aim for 5-10 a day. Put spinach or kale or collards in a morning smoothie, or add at the end of making a soup or casserole. Carrots and broccoli raw for snacks and cooked in almost anything from pastas to stews. Sweet potatoes baked and enjoyed or cooked in your favorite recipe. Fresh is best but frozen is a close second. 

Eat plenty of fruits. Again, think color and variety. Fruits are usually higher in sugar than vegetables. Sugar in whole fruit is a nice treat but also nutritious. Fiber in fruit slows the release of sugars into the bloodstream. Berries are packed full of antioxidants. Many of us live close to where wild berries grow in the summer. Make an adventure of walking through the woods and trails and harvesting berries a few times a season and enjoy! Freeze some to have all year. It is a fun adventure for children and is great if they eat more than they collect. Make a habit of eating what is in season near you. Going apple or cherry picking is such a great outing and then you have the freshest of treats. Aim for 3-5 servings a day. (Serving of fruits and veggies is about 1/2 cup cooked or 1 cup raw)

Legumes, Nuts, seeds and non dairy milks provide necessary protein, fats, fiber and vitamins and minerals. Legumes include any bean such as pinto, kidney, lentil, split peas, black eyed peas, navy beans, and chickpeas, as well as soy products such as tofu, soy hotdogs, some sandwich slices or tempeh. One serving of legumes equals a half a cup of beans, tofu unless an amount is specified on packaging. 

Non-dairy milks include rice, soy, almond, hemp, oat, cashew, coconut and other plant-based milks for children at least one year of age.  Choose fortified plant-based milk. The fortified milk will often have plus or extra in the product name. There is a vast variety of plant-based milks. Familiarize yourself with that aisle at your favorite grocer and sample different varieties. In addition to the plant-based milk as a beverage there are now an ever expanding array of tasty cheeses, yogurts and frozen desserts made from plant-based milk. One serving of non-dairy milk generally equals one cup.

Nuts and seeds may be put into meals or as snacks. Nuts include whole or chopped nuts, nut butters, whole seeds and seed butters. 1 to 2 servings of nuts may be included in a healthy diet. One serving of nuts or nut butter equals 1 tablespoon.

Be sure to include a source of B12 such as any typical children’s multivitamin or vitamin fortified cereals or fortified non-dairy milk’s. B12 is not made by plants or animals but by microbes. Although b12 is made by healthy bacteria that would be on our food, much of our food and water has been sanitized of both good and bad bacteria. 

Eating well translates to better physical and mental development and overall health. Parents are the role model for their children eating a healthy diet. Make family mealtime fun by discussing recipes, buying or growing food together, preparing and then enjoying colorful meals.