Growing up Vegetarian-Five Ways to Raise Healthy Vegetarian Kids

vegetarian food

According to recent PETA statistics, food-related illnesses affect more than 48 million people every year, and more than 3,000 persons die as a result of these health issues.


In another study done by Consumer Reports, there was a discovery that 97% of most chicken breasts, according to tests, “harbor harmful bacteria that could make you sick.” The E. coli bacterium is very deadly, especially to kids, and it also sickens more than thousands of people annually, with the most common culprit being ground beef consumption.

Even with all these illnesses destroying us, there is hope for humanity. According to the acclaimed pediatrician, the late Dr. Benjamin Spock, author of Dr. Spock’s Baby and Child Care has found that kids raised on a vegetarian diet, in most cases, are less likely to develop weight issues, diabetes, high blood pressure, or food-based forms of cancer.

Say Goodbye to Food-Related Illnesses by Going All Vegetarian with These Five USDA Recommendations

An excellently planned veggie meal regimen can be delectable, nutritious and healthy but when you are trying to get your kids to live the vegetarian life, you need to be cautious to guarantee it is balanced. The USDA recommends the following vegetarian food tips to help you raise your kids in a healthy and uniquely fun way.

#01.Keep Your Kids Strong and Active by Focusing on the Nutrients

You need to build up their immune system with the right plant-based nutrients. Remember to include:

Proteins- They help boost muscle mass, stabilize blood sugar levels, balance hormones and maintain healthy bones. You can get proteins from plant-based foods like legumes, chia seeds, black beans, leafy greens, and broccoli.

Calcium- It helps in building healthy bones and teeth. You can get calcium from collard greens, Bok Choy, and other dark-green leafy vegetables. These contain calcium. However, the amount your body absorbs from these sources can vary, and thus getting enough calcium from these foods can be difficult. Instead, you can try dairy products or calcium-fortified milk alternatives which serve as the best way to make sure your child is meeting her daily needs.

Iron- It ensures that your red blood cells transport oxygen and nutrients to every cell in your body. So try plant-based foods like lentils, tofu, wheat grain, oats, and green vegetables.

Vitamin B12- It boosts your nerve function, and assists in building DNA and red blood cells. You can find it in animal products like eggs and dairy, fortified cereals and yeast.

Zinc- It enhances your child’s skin, nails and sense of smell. It also helps in boosting your eyesight and immune system. You can get zinc from kidney beans, soybeans, tempeh, lentils, sunflower seeds, almonds, and oats.

#02.Spice up Their Life with a Mix of Recipes

If you crave some meaty or cheesy burger every day or you are addicted to animal products, you can try mixing up some vegetable recipes that will undoubtedly please even the pickiest of eaters. You can try some savory vegetarian soup recipes or some meat-free vegetarian grill recipes.

#03.Substitute Some of the Meaty Meals with Healthier Options

You can switch up most of your meat-based meals vegetarian through implementing some substitutions. Try out some vegetable pizza toppings, cook up vegetable lasagna rather than using chicken, and replace your steak with some legumes in your burritos.

#04.Keep a Close Eye on Their Junk Food Intake

Cut up some vegetables, blend up some fruits, and mix up some breakfast whole wheat crackers, nuts, and nut butter which are all nutritious snack options for vegetarians.

You should also try swapping out the high-fat cheeses and dairy for low-fat options. You can also try the vegetarian versions of your family’s favorite meat-based foods like green gram burgers, soy-based sausage, and chickpea patties. They have low saturated fat and cholesterol than the meat-based versions.

Even when your loved ones are not vegetarianism enthusiasts, trying out the meat-free alternatives make for an excellent option for a healthier diet.

So when you’re out for a picnic, taking a bike ride around the neighborhood with your kids or out and about in the car (with them in their car seats) visiting other families, pack some healthy snacks so that you are better prepared to protect your children from too much junk food.

#05.Stir up Some Fruity Vitamin C

Most vegetarian diets consist plenty of iron, plant-based iron, non-heme iron, which is not as quickly absorbed by your body like most iron animal sources (heme iron).

Instead, try some vitamin c in most fruits and vegetables. It assists in the enhancement of iron absorption. You can find it in citrus fruits like oranges and grapefruits, cantaloupe, kiwi, pineapple, strawberries, bell peppers, and cauliflower.

Kids are malleable, and it is up to your parents to introduce them to the vegetarian lifestyle in a way that is fun and simple to adapt to.  The acknowledgment of the vegetarianism way of life begins with you and your family!

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