Every parent’s dream is for their children to eat healthy and no more mealtime. We know that telling our kids to clean their plates or leaving out dessert as a threat doesn’t work, nor does it teach our kids to eat intuitively. The big questions start with how. How do we get our kids to eat their vegetables? How do we reduce their sugar intake without making them (and us) miserable?
In recent years, more and more people have opted for a plant-based diet for all kinds of reasons. However, if you hear ‘plant-based’, you can also spot. Is it really, really realistic for our whole family to go plant-based, and is it worth it? I have good news for you.
Scary Mom reached out to two plant-based nutrition experts to get their thoughts. Reshma Shah, MD MPH, board-certified pediatrician and assistant instructor at Stanford, co-authored with her co-author, Brenda Davis, a registered dietitian, “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 we do it 100% or in part.
A plant-based diet, defined
Brenda Davis, RD, defines a plant-based diet as one that is “ primarily or exclusively plant foods. ” Add: “Plant-based diets can be semi-vegetarian (meaning that small amounts of animal products are consumed), pescovegetarian (vegetarian plus fish), lacto-ovo-vegetarian (plants plus dairy and eggs), or vegan (no animal products).” Dr. Shah shares that a plant-based diet is one consisting of “vegetables, fruits, whole grains, lentils, beans, seeds, and nuts.”
Is a plant-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 many of them are gimmicks. They are also very high in protein (and sometimes fat) loaded. Dr. Shah shared that “Academy of Nutrition and Dietetics has unequivocally stated that well-planned plant-based diets (including vegetarian and vegan diets) are healthy and nutritionally adequate throughout ALL stages of the life cycle, including pregnancy, breastfeeding, infants, childhood, for athletes. “I was also assured that those who eat gluten-free and those who have diabetes can safely eat a plant-based diet.
Supplementation is necessary
According to Dr. Shah, it is imperative that any family that commits to eating plant-based foods ensure that they “receive adequate amounts and variety of foods, including fortified foods and supplements when directed.” Registered dietitian Brenda Davis explains that those of us choosing a plant-based diet “may want to consider specific supplements such as long-chain vitamins B12, D, iodine and omega-3 fatty acids.” She notes that B12 is generally not available from plant foods.
What about protein?
A common argument I hear against eating plant-based foods instead of lots of dairy and meat is that plant-based diets lack the protein our bodies need. I grew up in the 1980s when parents were told that kids should drink three glasses of milk a day to build strong bones and get some protein. Dr. Shah reminds us that fortified soy milk contains the same amount of protein and calcium as “regular” (cow’s milk) milk, and vegetable proteins such as tofu and veggie meat contain as much protein as animal meat. There is a great benefit to getting your protein from plant foods. Dr. Shah said that “several studies have shown a longer life and a reduced risk of disease” when you eat plant-based foods.
Benefits of a plant-based diet
During my research, I found that there are many potential benefits of following a plant-based diet. Dr. Shah shares, “Working on a more plant-based diet has many health benefits, including a lower risk of developing several chronic diseases such as heart disease, type 2 diabetes and certain types of cancer.” Brenda Davis adds that the added benefit is that it is slimmer and reduces our risk of “diverticular disease, fatty liver, cataracts and kidney disease.”
Vegetable foods can be delicious
I admit, when I switched to a mostly plant-based diet, I was overwhelmed. Was I destined to nibble on seeds and snack on pears for the rest of my life? A kale smoothie wasn’t exactly appealing, but I knew this diet had major benefits. Fortunately, the authors offer multiple delicious plant-based recipes in their book, including cranberry orange almond muffins, crunchy tofu fingers, peanut butter brownies, and lemony chickpea spread. The authors tell me their recipes are family-friendly. Dr. Shah also notes that even one ingredient, such as black beans, can be used in many different ways, such as lentil soup, black beans and rice and bean burritos. (Personally, there are some great black bean brownie recipes online.) Plant-based foods offer not only flavor, but variety.
Vegetable On-The-Go
I asked the authors, can families who are always on the go, between work, school and after-school classes, eat a plant-based diet? Brenda Davis assured me, “The most convenient omnivorous foods have equally useful plant-based counterparts. Plus, plant-based meals don’t have to be too time consuming to prepare. A sandwich and a bowl of soup is a great meal. “In my family’s case, we are six, and we often grab a vegetable protein bar and a piece of fruit when we run out the door. It’s as easy to eat a plant-based diet as it isn’t.
Plant-based food is affordable
I have read from many parents that ‘healthy food is too expensive’. Brenda Davis replies, “The world’s poorest people eat plant-based.” This is because animal products cost more. She gives as an example that grains and beans are cheaper than meat or fish. She recognizes that processed plant foods generally cost more than animal processed plant foods, such as nut-based cheese versus dairy cheese; these are extras in a plant-based diet and not necessary. She notes that beans, grains, vegetables, fruits, nuts, and seeds are “reasonably priced.” Buying in bulk and growing some of your food (if that’s your thing) can also cut costs. Dr. Shah also notes that we don’t need to make eating so overwhelming and complicated. An apple and peanut butter is a perfectly adequate, easy snack.
Eat all or nothing plant-based?
I wanted to know if we are cheating if we only eat plant-based once in a while? Is There Anything Better Than Nothing? Brenda Davis assured me that going partially plant-based is “a great step”. After all: “Every step a person takes towards a healthier, ethically and ecologically sustainable diet is worth celebrating.” She also shares that “there are no vegan police.” Making dietary changes is certainly a big deal, especially if your whole family is doing it, so allow some patience, room for mistakes, and trial and error with recipes.
Despite having eaten a mainly plant-based diet for several years, I learned a lot from the authors. Plant-based food is achievable, it can save us on our grocery bill, and with some creativity, we can prepare meals and snacks that please all of us.
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