Plant-Based Eating For Better Family Health

When my husband and I met, we instantly bonded over the fact that neither of us had eaten meat since our teens. So, naturally, when we decided to have children, we planned to raise them as vegetarians, too.

And with a recent study from the Harvard School of Public Health reporting that half of Americans are at risk for being obese by 2030, and America’s obesity epidemic striking children younger and younger, plant-based eating—whether it’s going fully vegetarian, vegan, or building the bulk of your diet around fruits, veggies, legumes, nuts, and seeds—can offer a lifelong approach to better health.

Plant-based diets can be low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals, and antioxidants—and research suggests that a diet rich in plant-based foods may lower the risk of heart disease, hypertension, and digestive disease, as well as colon and breast cancers. It has also been shown to reduce body weight and LDL (low-density lipoprotein) cholesterol—frequently called “bad” cholesterol—levels.

Many parents also consider vegetarianism and veganism for their children in an effort to promote better health and be more eco-conscious, as meat processing leaves a larger carbon footprint, explains Nina Eng, RDN, chief clinical dietitian with Northwell Health’s Plainview Hospital.

Whether your motivations are health-based or environmentally driven, making the switch to a plant-based diet may seem daunting. However, since the USDA Center for Nutrition Policy and Promotion’s MyPlate guide recommends that about half of our food comes from fruits and vegetables, only the meat—and possibly milk—sections require substitutions to make the transition.

“Even if you eat plant-based once a week, you’re heading in a good direction,” notes Eng. “It’s all about choices.”

For those unfamiliar with plant-based diets, vegetarians eliminate meat but may include dairy (lacto) and eggs (ovo), while vegans exclude all foods derived from animals. To get started with a more plant-based diet, Eng shares tips for every member of your family, from young to old.

Most experts recommend breast milk for all infants if possible as the main source of nourishment for the first six months, since it provides optimal nutrition, enhances the immune system, protects against infection, and reduces the risk of allergies. Vegetarian and vegan infants should breastfeed for at least one year or up to 24 months as they transition to solids, advises Eng.

When the baby is 6 months old, she adds, parents can start to introduce solid foods beginning with mashed veggies and fruits, doing so one at a time to identify potential allergies. At 7 to 10 months, gradually offer mashed tofu, well-cooked pureed beans and dairy or non-dairy cheese and yogurt. By 10 to 12 months, infants should consume about an ounce of protein each day.

By 1 to 3 years old, toddlers should consume two or more servings of protein daily with one serving being ¼ to ½ cup of cooked beans, tofu, tempeh, or textured vegetable protein, or 1 to 2 tablespoons of nuts, seeds, or nut and seed butters. Ultimately, it’s about creating a diet that works for you and your family’s lifestyle, so be sure to consult with your pediatrician to make sure everyone’s dietary needs are being met.

Every parent knows that getting kids to sit and eat can be a real struggle—even with the best of eaters. Eng suggests finding ways to make mealtime special and get the whole family excited for the food on their plates.

“Involve your kids. Encourage them to help grow their own vegetables and involve them in the preparation,” encourages Eng, adding that repetition with young children is key. “Then, they’ll not only be learning about the food, but they’ll get excited about tasting it as well.”

What if you have a picky eater? Eng recommends starting with a little taste, offering one new food at a time, being a good role model by eating the food yourself, and presenting the new item first when your child is hungry.

When my son was young, he enthusiastically ate salad for dinner with us after we turned his plate into a happy face with curly romaine lettuce hair, baby carrot eyebrows, cucumber eyes, and a big kidney bean smile.

Once little ones begin eating a variety of foods, you want to be sure they’re getting the right balance of nutrients. While growing kids may be hungrier some days than others, Eng advises distributing those calories daily among the following food groups.

Grains: Incorporate 3 to 5 ounces, preferably half from whole grains, such as one or two slices of bread, 1 ounce of ready-to-eat cereal, and 1 cup of cooked rice or pasta.

Vegetables: Offer 1 to 1½ cups of raw or cooked vegetables in a rainbow of colors from dark green to red and orange.

Fruits: Serve 1 to 1½ cups fresh, frozen, canned, or dried fruits, with a maximum of 4 to 6 ounces of fruit juice.

Dairy: Include 2 to 2½ cups, with whole milk recommended for children younger than 2. Older kids can consume fat-free or low-fat milk and soy milk, yogurt, and cheese.

Protein: Supply 2 to 4 ounces with a mix of eggs, soy products, cooked beans, unsalted nuts, and nut butters.

As your kids become more adventurous, keep them engaged by introducing new foods and flavors. Some of our favorite family field trips involve excursions to farmers markets and culturally diverse grocery stores. Vegan restaurants and ethnic eateries, which often feature plant-based diets, have become celebratory destinations. Mediterranean menus feature hummus, falafel, and salad; Chinese cuisine offers tofu options; and Indian cooking relies on chickpeas, lentils, and plenty of vegetables.

However, Eng cautions that eliminating meat does not necessarily guarantee a healthful diet. “Vegetarian children can also overindulge in unhealthful foods such as macaroni and cheese, veggie hot dogs, pizza, and fast food, all of which can lead to obesity and other health problems.”

When grocery shopping, be sure to read labels. “The less processed, the better,” advises Eng. “As long as you’re mindful, it can be a very healthy way of eating.”

Our smart and healthy now 17- and 19-year-old children are proud that they have been eating plant-based from the beginning. And to my and my husband’s delight, they even still occasionally agree to join us on day trips to new vegan restaurants, which seem to be sprouting up everywhere for the newest generation of plant-based eaters.

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