I'm Raising My Kids on a Plant-Based Diet for Their Future

  • I'm Raising My Kids on a Plant-Based Diet for Their Future

Your family may have chosen plant-based eating for a variety of reasons, including health and wellness, the environment, animal welfare, or a combination of these. Whatever motivated you to go plant-based, know that you're making a great decision for yourself and especially for your Kids. It is also beneficial and necessary to discuss why your children decided to go plant-based—chances are, they will be proud of the reason!

I started my plant-based diet journey when I was in my early 20s. I was doing a research assignment on a plant-based diet and it intrigued me to adopt this habit. I also discovered that the food on my plate had an impact on the entire world — and not in a positive way. So, over several months, I gradually transitioned from a meat-heavy Western diet to a primarily whole-foods, plant-based eating pattern. I tried Ethiopian, Korean and Japanese cuisine for the first time. I started eating more varieties of cuisines than I did before. So, When I had children, I made the conscious decision to raise them on a plant-based diet from the start.

There are 7 ways to start a plant-based diet for your kids -

  1. Consume a lot of vegetables at lunch and dinner, fill half of your plate with vegetables. When selecting your vegetables, make sure to include a variety of colours such as hummus, salsa, or guacamole.
  2. Change your perspective on meat starting with smaller portions instead of a centrepiece. You can use it as a garnish as well.
  3. Choose healthy fats such as olive oil, olives, nuts, and nut butter, chia seeds, and avocados that contain healthy fats.
  4. Make a vegetarian meal at least once a week. Make these meals with beans, whole grain, and vegetables as the foundation.
  5. Breakfast should include whole grains. Begin with a grain such as oatmeal, quinoa, buckwheat, or barley then top with nuts or seeds and fresh fruit.
  6. Choose greens. Every day, eat a variety of green leafy vegetables like kale (Gobhee), spinach, and other greens. To retain flavour and nutrients, steam, grill, braise or stir-fry them.
  7. Make a salad the key part of your meal. Salad greens such as romaine, spinach, Bibb, or red leafy greens should be placed in a bowl. Mix in a variety of other vegetables, fresh herbs, beans, peas, or tofu.

Throughout the day try to find inspiration for plant-based eating and here are some good ideas to start with -

  1. Breakfast-
    • Rolled oats with walnuts, banana, and cinnamon sprinkled on top.
    • Breakfast sandwich: Scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa on a whole-wheat tortilla
  2. Lunch-
    • Soup with tomatoes and basil, whole-grain crackers with tabbouleh, and an apple
    • Pizza with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms for vegetarians.
    • Dessert will be fresh strawberries.
  3. Dinner- 
    • Grilled vegetable kabobs with grilled tofu, as well as a quinoa and spinach salad
    • Chilli with spinach-orzo salad for vegetarians.

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