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Spinach lasagna

Vegetable stew

Veggie pizzas with vegan cheese and shredded zucchini

Waffles with fresh or frozen berries

Excitotoxins in your meals and snacks

Important foods to avoid are those that contain excitotoxins, chemical flavorings and preservatives that are added to processed foods. Common excitotoxins include MSG, food coloring, aspartame, and flavoring systems used by fast-food restaurants and packaged-food producers to addict consumers to their brands. Avoid any foods that contain these chemicals, because they can result in brain damage with excessive exposure. Baby food and children’s snacks should be screened closely, because young brains are much more sensitive to damage from these additives. As you’re studying ingredient labels, look for these key words, which indicate hidden excitotoxins:

Autolyzed yeast

Calcium caseinate

Corn oil

Hydrolyzed oat flour

Hydrolyzed plant protein

Hydrolyzed protein

Hydrolyzed vegetable protein

Malt extract

Malt flavoring

Monosodium glutamate

Plant protein extract

Sodium caseinate

Textured protein (including TVP)

Yeast extract

If your child has been raised on chemically flavored foods, it may take him a little while to appreciate the more subtle tastes of real, whole foods. Have a discussion with your kid and explain the serious ramifications that his diet is having on his health, mood, and future. Ask for his opinions and concerns. Whatever you do, don’t make sweeping changes to the family menu without first discussing your reasoning behind it. If you’re straight with your child, perhaps he’ll see the value in what you’re attempting and can help make the transition easier by participating more fully.

Dealing with kids’ snack attacks

Most kids love to snack, and they can develop really scary food habits by relying on sugary, salty, and fatty offerings. Kids will still have access to unhealthy snacks when they’re outside the home, but if you provide them with some of the following healthy options, they’ll start making better choices most of the time:

Applesauce sprinkled with ground cinnamon

Brown rice pudding made from leftover brown rice mixed with blackstrap molasses, hemp or soymilk, cinnamon, berries, or raisins

Calcium-fortified apple or orange juice

Calcium-fortified soy, hemp, rice, or nut milk

Coconut date rolls (fresh Medjool dates blended with unsweetened shredded coconut and formed into balls)

Corn chips served with salsa, guacamole, and heated black beans

Falafel patties served in a whole-grain pita with hummus and olives

Fresh berries and all-fruit sorbet (without sugar)

Fruit smoothies

Fruit that’s precut into bite-sized pieces

Homemade popsicles made from blended hemp milk, berries, cashews, and a banana

Hummus and crackers or veggies

Organic apple slices dipped in unsweetened, unsalted almond butter

Pickled cucumbers and other vegetables

Pitted olives

Popcorn drizzled with olive oil and nutritional yeast flakes

Raisins mixed with nuts or seeds

Spelt pretzels dipped in mustard or tofu dip

Veggie sticks with tofu cream cheese or nut cheese

Whole-grain cereal with soy, hemp, rice, or nut milk

Making Sure Your Growing Vegans Are Getting the Nutrition They Need

Every day seems to bring new growth to a child’s mind and body. One day she’s asking to hold your hand and play with you in the sandbox, and the next day she’s boldly running off with her friends. Because each developmental stage brings new challenges, both physical and emotional, it’s wise to plan ahead for the nutritional needs of your child.

Consulting traditional food charts isn’t especially helpful for a vegan family. The amount of space taken up by meat and dairy on these guides is really large. Instead, rely on this section, which provides sound food options to ensure that your growing vegan family has access to all the food groups it needs.

Including the four vegan food groups in your kid’s diet

Relying on the USDA food pyramid hasn’t created a healthy