Living Vegan For Dummies - Alexandra Jamieson [141]
Dairy-free kids have less of a chance of developing type 2 diabetes, several childhood cancers, and heart disease.
Vegan children have fewer problems with acne and eczema and encounter fewer cases of asthma.
A Harvard study from 2000 showed that diets relying heavily on animal protein were shown to produce earlier onset of menstruation in girls by 3 to 8 years of age.
Choosing nutrient-dense foods over fiber
The nutritional needs of toddlers are similar to your own, but they’re scaled to their smaller body sizes. They need a good variety of healthy fats, protein, calcium, iron, B12, vitamin D, and all the other minerals and nutrients that adults require.
Vegans tend to eat more fiber than the average person, which is great for adults. The problem with vegan toddler food is that kids can fill up on fiber thereby crowding out other valuable nutrient-rich foods. Because kids have smaller stomachs, it’s easy for them to fill up with fruit and whole grains. So ensure that your child is getting enough nutrition by focusing on nutrient-dense foods like avocado, nut and seed butters, enriched whole-grain products, and enriched soy or hemp milk. To safeguard against strong reactions to a nut or seed allergy, avoid these foods until after the age of 2 if there are similar allergies in your family. If you would like to introduce nut and seed butters before the age of 2, talk with your pediatrician about testing a single seed butter first for any reaction. Keep track of your child’s growth and weight gain to make sure she’s getting enough calories and nutrition.
Choosing healthy fats also is important to guarantee proper growth and development. Aim for 1.1 grams of omega-3 fatty acids a day by adding flaxseed, hemp, and vegan omega-3 oils into your child’s food.
Outsmarting finicky eaters
The most frustrating thing about kid’s tastes is that they change — often. What they like for lunch one day is “yucky” the next. Here are some tips for presenting healthy foods in a way that entices your little one to eat enough without driving you too crazy:
Let your little vegan help in the kitchen by dumping premeasured items into a bowl, stirring a pot, or putting napkins on the table. By “helping” to prepare a meal, children get excited to eat the finished dish.
Offer several small bowls of different food items. Studies have shown that when given lots of healthy choices, kids will most likely make a healthy meal for themselves.
Make food fun by creating faces out of veggies on his plate, using fruit as decoration, or setting steamed broccoli in mashed potatoes as trees. Get creative!
Stick with it and continue offering your little guy healthy foods. Experts have shown that a new food can be introduced 12 to 15 times before a kid will accept it.
Don’t force the issue. If your child won’t eat one meal, don’t make a fuss out of it. As long as he has access to healthy snacks throughout the day and takes in a variety of foods over the course of several days, he’s likely going to get what he needs.
Monkey see, monkey do! Setting a good example and loving your own veggies and healthy food makes good habits natural for the whole family.
Sneak those healthy greens in by pureeing cooked kale, broccoli, or spinach and mixing it into pasta sauce, soup, or even smoothies.
Don’t become a short order cook! Make a variety of foods that kids can choose from and let them decide how much of which foods they will eat.
Satisfying your little snacker
Snacks tend to make up a hefty portion of the toddler diet. A small stomach and constant play makes little ones hungry for small, frequent meals. Choosing healthy, safe snacks is important and can be your key to proper nutrition, even if mealtimes are frustrating.
Ensure your child’s love for healthy foods by offering fresh fruits and vegetables every day. Even if she doesn’t eat them every time, she’ll become accustomed to seeing them and will choose them more often in the future. Here are some excellent nutrient-dense foods that toddlers