User post: How Do We Feed Vegetarian Kids?

For different reasons, significant numbers of kids are choosing a vegetarian diet. As I recently discussed on Good Morning America and GMA Health (watch them here), a vegetarian diet can be an extremely healthy nutrition plan for a child as well as an adult. I wanted to follow-up those pieces with more tips for parents of vegetarian kids.

How do we develop eating occasions for vegetarian kids? Paying attention to a) nutrient balance (carb, pro, fats) b) providing variety c) including vegetables …I will start with C first.

Vegeta - rian…say it with your child…veg-e-ta-rian…parents often struggle with getting their kids to eat vegetables. If your child chooses to be a vegetarian, its worth it to discuss the old "what's in a name" and have them commit to eating a rainbow of vegetables during their week.

Tip #1 Dip them in hummus, peanut or almond butter, or a yogurt (or tofu) -based dip and they will get protein as well

Tip #2 Try great-tasting products like Dr Praegers broccoli or spinach bitelets, or Amys vegetable pizza (keep on hand in the freezer) or add salsa to salads and beans. Also, check out my recipe for Greensadillas in Recipes for IBS which offers many digestively friendly vegetarian options (or adaptable ones).

When it comes to carbohydrates and vegetarians, its good to know what counts as a carb so we don't end up overdoing the carb intake compared to the protein and healthy fats (remember we want a balance at each eating occasion). A good goal for vegetarian kids is anywhere between 15-25 grams per eating occasion or 1-1 1/2 servings. For a complete list of what goes in the carb category look at the AKA menu worksheet

Tip #1 split up the carbs between eating occasions- if you serve beans, do so with guacamole and salsa and some melted cheese vs. Beans and a tortilla or rice. If you have a veggie burger, serve it without the bun and with some baked zucchini "fries". If you serve a tortilla , spread some nut butter on top and a few slices of fruit.

Protein: depending on the type of vegetarian, your child may consume some or no animal protein

Tip #1: vegetarian sources of proteins that are also carbs include beans (soybeans / edamame are a complete protein), quinoa (a grain you can prepare like rice or like oatmeal or make it with some cheese and broccoli heads; note: quinoa pasta will provide a little less protein)

Tip #2: vegetarian sources of protein that are also healthy fats include nuts and seeds. One seed in particular, hempseeds, provide a complete protein. So instead of a banana, add a nut butter (you can even freeze this and make it a great dessert), instead of just ice cream, have a 1/2 scoop less and add berries and hemp seeds.

Healthy fats: its really important to ensure sufficient healthy fats for optimal growth and development.

Tip #1: If your childs not eating fish regularly, you will want to ensure a source of omega 3 fatty acids such as chia seeds, flaxseed oil, walnuts, soybeans / tofu (not don't skip the fat in soymilk, its good for you, but do skip the extra sugar), and hempseeds. A new product I like for kids are the Barleans Swirls which provide omega-3s in kid-friendly tasting gel swirls that can go great into a smoothie. I also like adding chopped walnuts on top of a waffle with some berries or blending tofu with some honey (in kids over age 1) and cinnamon for a homemade pudding.

Continue Reading How Do We Feed Vegetarian Kids? on Intent.com

By Ashley Koff R.D. on Intent.com

Ashley Koff is a registered dietitian (R.D.) who strives to make better nutrition a way of life for all. Koff has the proven ability to demystify the science of nutrition and communicate the importance of a healthy lifestyle to clients in a way that instills loyalty and trust. Her passionate style is effective, resulting in Koff being named by Citysearch as LA's "Best Nutritionist" three years running. Koff launched AKA (ashleykoffapproved.com) in 2008 as a way to house all aspects of her private practice, nutritional endorsement opportunities, as well as her corporate consulting company (formerly the healthXchange).

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