Whole Plant-Based Food For Healthy Children GWilkerson01/06/2015 Plant Based Nutrition
Are you raising healthy children? Raising children plant-based has been criticized as misguided and even dangerous, while advocates argue it’s both a compassionate and a healthy lifestyle choice. But mention ‘vegan’ and ‘child’ in the same sentence, brace yourself.
From Mother Nature Network: Is it safe for kids to be vegan? Reed Mangels, Ph.D., R.D., and a nutrition lecturer at the University of Massachusetts, unequivocally states, “Yes, of course.” “If a child on a vegan diet is eating varied and mixed sources of foods, they will be as healthy as non-vegan kids.” If they eat sufficient calories of whole food, plant-based, very little refined, processed foods; or added salt, oil or refined sugars, they will be healthy children. Though one should still be vigilant on certain nutrients, such as B-12, D Hormone and Omega-3 fatty acids. Protein, iron and calcium shouldn’t be much concern with a WFPB dietstyle, though I feel that for vegetarian or vegan children, these should be planned into their daily intake. Adults, too, should be sure to get sufficient D, Omega-3 and B-12. Make sure your children are getting a wide variety of protein sources like nuts, seeds, nut/seed butters and legumes. All plants have protein too, in varying amounts.
Answers from The China Study Cookbook An article in NakedFoodMagazine, Raising Children On A Plant-based Diet – answers by LeAnne Campbell, daughter of Dr. T. Colin Campbell; also included in her book: The China Study Cookbook.
Do children who are raised on a plant- based diet lack nutrients? It has been quite the opposite. Steven and Nelson are both in excellent physical condition and have always been incredibly active and exceptional athletes, both playing on sports teams since the ages of four and five. Steven is 6’4”, Nelson is a little over 5’11”; age 18 and 19 both boys are muscular and well-toned healthy children. They have consistently earned close to all As and have been very alert and quick-witted. Both have won countless academic and athletic awards. They have rarely been sick. So I would say a plant-based diet has not harmed them in the least. Instead, it has nourished their mental and physical potentials. Where do they get their calcium if they don’t drink milk? When we consume enough calories from whole plant-based foods, plant foods provide all the calcium we need. The boys use rice milk on their cereal; in place of other dairy products in recipes, we substitute soy milk or rice milk. We also use these same products in plant-based desserts and ice cream. With most meals, we drink water. How do your children get enough protein if they don’t eat meat? When you consume a variety of plants, you will get all the protein you need. You will receive a healthier protein since plant protein is far less likely to promote cancer growth or heart disease. What about when they go to school? The boys take their own lunches from home. Often they bring leftovers. . If they don’t take leftovers, they make sandwiches, several of which are included in my cookbook The China Study Cookbook, such as Delicious Egg-less Sandwiches, Hummus Wraps, Granola Fruit Wraps, or peanut butter and jelly sandwiches. What do they do at their friends’ homes when offered meat and/or dairy foods? Friends and their families respect my sons’ dietary choices and have never forced or bullied them into eating meat or dairy products. In fact, their friends’ parents’ reactions have usually been the opposite: preparing a meat and dairy-free meal that everyone at the table would enjoy, often a pasta dish.
How do you get them to eat vegetables? I’m asked this question a lot. I think the answer has to do with the family environment. Children will eat the foods that their parents eat. For instance, I don’t like black olives and never use them in cooking. Neither of my sons eats olives. My sister-in-law, however, loves black olives; she cooks with them all the time. Her children ate them often. I love plant-based food, so I have always cooked different dishes with a lot of fresh vegetables, grains, and legumes. This is what they see on a daily basis. But it’s more than what you eat in front of them. It’s also important to invite children to help in the kitchen. Have them select a recipe, and if they can, have them prepare the dish, or at least assist. By being personally involved in preparing meals, they are more motivated to eat what they prepare. As my sons helped with my cookbook and prepared different dishes, they were much more willing to try new food, especially the dishes that they prepared. Dr. Antonia Demas, who has her PhD in education, nutrition, and anthropology from Cornell University, has done research showing that children who prepare their own food are willing to eat it, even if the dishes contain vegetables that they previously disliked. Kids who cook take pride in the food they prepare and will be more excited to try new things. Dr. Demas has created a curriculum called “Food Is Elementary” (available at www.foodstudies.org) based on her research and has worked extensively in schools across the country. Conclusion
Having been raised on meat and eggs and dairy on a small Texas Farm, going Whole Food Plant Based has been a huge step; a radically different lifestyle than I had had before, influenced by peers, school, church, 8 years in the US Navy, family dietary habits and the culture in Texas. Two kids were also raised eating this way, but not forced on them as was for me. Unfortunately, both are feeding their own sons the same way; refined, fast, processed, fried, meats, eggs and dairy. It is my hope that soon they will see the light and alter course to a healthier heading; to better health and far less chronic diseases, including heart disease, diabetes and cancer…for them and for their sons. http://www.plant-strong-health-blog-by-gary.com/wfpb-healthy-children/