You have chosen to adopt a vegan eating lifestyle to be on a healthy spree and bring something useful to the environment. Also, saving animal species could be in your mind while starting new eating habits and change the whole approach of having the right and plant-based food sources.
But, what if you want your children to follow vegan eating habits? Have you ever thought of the effects of plant-based food sources on them? Well, we are here to provide you with information on the positive impact of a vegan diet on kids and what necessary precautions you need to take and fulfil their nutritional requirements.
So, without any further adieu, let’s get started on the same.
As per several studies, a vegan diet has been considered absolutely safe for kids to consume during their different life cycles like infancy, childhood, and adolescence. A well-planned nutrition plan full of fruits, veggies, seeds, and nuts and their byproducts like green plantain tostones, soy tofu, vegan milk etc., provide much-needed macronutrients and energy to kids due to their active and playful routine.
It has been considered that plant-based food options help keep children healthy and fit. There is the least chance of attaining much fat on their body or finding the growth of obesity (unless, if it is natural or due to some medical condition).
It has been studied that children of age between 6 to 11 years suffer from high cholesterol levels due to consuming more junk and sugar-filled meals. And, this can cause serious heart disease during the early days of adult age. Therefore, a vegan diet is an ideal alternative to keep the younger generations be healthy and disease-free. A majority of plant-based food sources are cholesterol-free and prevent the heart disease factor in children of all age groups.
It is a common issue faced by almost all parents that their little ones stay away from healthy fruits and veggies. Introducing a vegan diet to kids gradually help them to satiate their hunger from chosen veggies but still consume the same to stay healthy.
Protein is an essential macronutrient for children overall growth and development. You should have the list and then stock ready for high protein vegan foods sources at home. Do include a variety of pulses as the best source of vegan protein. Grain like quinoa and nuts must be there in meals for your kids. Also, create a strategic meal plan with a range of recipes for children to savour with ease
Calcium has an important role to play in strengthening the bones of kids. It is a fact that 45% of the bone mass is accrued in the first 8 years. Therefore, you need to have plant-based milk (coconut milk, soy milk, and almond milk) must be included in your kid’s diet. Also, there must be soy tofu, soy cheese, yoghurt, and cream available as the best vegan calcium food for little ones.
Iron is important not only for adults but for kids as well. It helps in the formation of red blood cells in the body and let the young ones stay energetic. Thus, you need to have the fortified and iron-source vegan food sources ready at home. It includes things like lentils, peas, dark leafy vegetables, wholemeal bread, flour, nuts, okra, whole grains, broccoli, spring greens, and more.
Sunlight is said to be the best available source of Vitamin D that one can consume. But for young ones spending much time outside, especially during the scorching summer light can be hazardous. Still, Vitamin D is essential for kids to absorb all the calcium intake for making the bones and teeth go strong. Well, in that case, Vitamin D rich food sources like spinach, soybeans, kale, okra, white beans, etc., should be included in the daily meal pattern.
In order to lay hands on high-fibre foods for children, you can lay hands on avocados, nuts, and dried fruits. All such food sources provide the required fibre content along with other macronutrients and minerals to stay healthy.
Another source of red cells formation along with strengthening the brain and nervous system is Vitamin B12. While something that Vitamin B12 is only found in animal-based food products. However, fortified vegan essentials also contain enough quantity of Vitamin B12. For this, you can lay hands on breakfast cereals, low-salt nutritional yeast, and more.
A vegan diet is absolutely safe and healthy for children to stay high on spirits, activity, and energy. A majority of plant-based food sources exert positive effects on kids to stay strong and disease-free for the upcoming years. Therefore, create a strategic vegan nutritional plan for kids to let them remain healthy and savour the delectable delights.
Concerning the savour vegan munching for kids, you can get crunchy quinoa pops and tostones from a pioneer brand like Ojas Vegan. It is a vegan snacking brand that offers protein-rich and low-fat snacks for people of all age groups.