The dream of all parents is that their children have a healthy diet and that there are no more battles during meals. We know that telling our children to clean dishes or refusing dessert as a threat is not working, nor is it teaching our children to eat intuitively. The big questions start with how. How do we get our kids to eat their vegetables? How can we reduce sugar intake without making them (and us) miserable?
In recent years, more and more people are adopting a plant-based diet, for a multitude of reasons. However, if you hear “plant-based”, you can also scoff. Is it really realistic that our whole family is based on plants and is it worth it? I have good news for you.
Scary Mommy consulted two experts on plant-based diets to get their opinion. Reshma Shah, MD MPH, an accredited pediatrician and adjunct instructor at Stanford, along with her co-author, Brenda Davis, a registered nutritionist, wrote “Nourish: The Definitive Plant-Based Nutrition Guide for Families.” They are here to teach us everything we need to know about implementing a plant-based diet for our family, whether 100% or partially.
A plant-based diet, defined
Brenda Davis, RD, defines a plant-based diet as one that is “mainly or exclusively plant foods”. Adding, “Plant-based diets can be semi-vegetarian (meaning that small amounts of animal products are consumed), vegetarian fish (vegetarian plus fish), lacto-ovo vegetarian (plants plus dairy and eggs) or vegan ( without animal products). Dr. Shah shares that a plant-based diet includes “vegetables, fruits, whole grains, lentils, beans, seeds and nuts”.
Is a vegetable-based diet safe and healthy?
A big question many parents ask is whether a plant-based diet is safe and, in fact, healthy. After all, many diets claim to be the ultimate health plan, and we all know that many of them are gimmicks. They are also very high in protein (and sometimes fat). Dr. Shah shared that “the Academy of Nutrition and Dietetics has unequivocally stated that properly planned plant-based diets (including vegetarian and vegan diets) are healthy and nutritionally adequate during ALL stages of the life cycle, including pregnancy, lactation, childhood, childhood, adolescence and for athletes. ”They also assured me that those who eat gluten-free and those who are diabetic can safely eat a plant-based diet.
Supplementation is necessary
According to Dr. Shah, it is imperative that any family that undertakes to eat plant-based foods is sure to obtain “adequate quantity and variety of foods, including fortified foods and supplements, when indicated”. Registered dietitian Brenda Davis explains that those of us who choose a plant-based diet “may consider specific supplements, such as vitamins B12, D, iodine and long-chain omega-3 fatty acids.” She notes that B12 is generally not available in plant foods.
What about protein?
A common argument I hear against eating vegetables instead of too many dairy products and meat, is that plant-based diets don’t have the protein our bodies need. I was raised in the 1980s, when parents were told that children should drink three glasses of milk a day to build strong bones and fill with protein. Dr. Shah reminds us that fortified soy milk contains the same amount of protein and calcium as “normal” (cow’s) milk, and vegetable proteins, such as tofu and vegetable meats, contain as much protein as animal meat. There is a great advantage in obtaining your protein from plant foods. Dr. Shah shared that “several studies have shown increased longevity and reduced risk of disease” when you eat herbal.
Benefits of a vegetable-based diet
In researching, I discovered that there are many potential benefits to adhering to a plant-based diet. Dr. Shah shares, “Working toward a more plant-based diet offers many health benefits, including a lower risk of developing several chronic illnesses, such as heart disease, type 2 diabetes and certain cancers.” Brenda Davis adds that there is also the added benefit of being thinner and reducing our risk of “diverticular disease, fatty liver disease, cataracts and kidney disease”.
Herbal foods can be delicious
I admit that when I switched to a diet based mostly on vegetables, I was impressed. Was I meant to nibble seeds and snack on pears for the rest of my life? A kale smoothie was not exactly attractive, but I knew that there were great benefits to this diet. Fortunately, the authors offer several delicious herbal recipes in their book, including almond and cranberry muffins, crispy tofu, peanut butter brownies and lemon chickpea noodles. The authors tell me that their recipes are suitable for the family. Dr. Shah also notes that even an ingredient, like black beans, can be used in many different ways, such as lentil soup, black beans and rice and bean burritos. (On a personal note, there are some incredible black bean brownie recipes online.) Herbal foods not only offer flavor, but variety.
On-The-Go plant based
I asked the authors: can families that are always on the go, between work, school and extracurricular activities, be able to eat a plant-based diet? Brenda Davis assured me: “The most convenient omnivorous foods have equally convenient plant counterparts. In addition, vegetable-based meals do not need to be very time-consuming to prepare. A sandwich and a bowl of soup is a perfectly acceptable meal. ”In the case of my family, there are six of us and we often take a vegetable protein bar and a piece of whole fruit when we run out the door. It is as easy to eat herbal as it is not.
Herbal eating is affordable
I read from many parents that “healthy eating is very expensive”. Brenda Davis replies: “The poorest people on the planet eat plant-based”. This is because animal products cost more. She gives the example of beans and beans being cheaper than meat or fish. She recognizes that processed vegetable foods tend to cost more than processed vegetable foods of animal origin, such as nut-based cheese than dairy cheese; these are extras on a plant-based diet and not necessities. She notes that beans, grains, vegetables, fruits, nuts and seeds are “very reasonably priced”. Buying in bulk and growing part of your food (if that’s your preference) can also help cut costs. Dr. Shah also notes that we don’t need to make eating so overwhelming and complicated. An apple with peanut butter is an easy and perfectly sufficient snack.
Is it vegetable-based to eat all or nothing?
I was wondering if we are cheating if we sometimes eat only vegetables? Is something better than nothing? Brenda Davis assured me that going partially plant-based is “a big step”. After all, “it is worth celebrating every step that a person takes towards a healthier, ethically correct and ecologically sustainable diet”. In addition, she shares that “there is no vegan police”. Certainly, making dietary changes is very important, especially if your whole family does this, so offer patience, room for mistakes and trial and error with recipes.
Despite eating a diet based mainly on vegetables for several years, I learned a lot from the authors. Plant-based eating is feasible, it can save us on the supermarket bill and, with some creativity, we can prepare meals and snacks that please everyone.
See the original article at ScaryMommy.com