Plant-Based Diets for Kids: A Dietitian's Perspective
Written by Melissa Schenkman, MPH, MSJ
What’s the one thing that's synonymous with being a millennial?
Your first thoughts may be a few core characteristics like being adaptable to constant change, inclusive to people of all backgrounds, or only wanting to do work that is meaningful and aligns with our personal values. All are true, but if you look on almost any restaurant menu around the country, you will be hard pressed not to find our ultimate synonymous hallmark these days: avocado toast.
That’s right. Millennials are synonymous with avocado toast because it is one of our favorite healthy and cost-effective foods that is part of the plant-based diet many of us seek both for ourselves and the future of our planet. In fact, a September 2019 survey from YouGov and Whole Foods Market, found 63% of millennials were actively trying to incorporate plant-based and unprocessed foods into their diets.
So, it should not be a surprise that what we want for our own health and the environment’s health is something that we would want to make a major part of our children’s lifestyles too.
We had the pleasure of talking with fellow millennial, Registered Dietitian and Co-Founder of Plant-Based Juniors, Alex Caspero, MA, RD, to learn about her journey from plant-based dietitian to plant-based mom. She shares with us how plant-based and even opting for just mostly plant-based diets can be beneficial for growing children, how to face challenges like picky eaters, and practical tips for parents who want to make plant-based eating a mainstay in their kitchens and children’s lives.
What motivated you to become a plant-based dietitian and a plant-based mom?
Alex Caspero: I first got my start as a sports dietitian working with athletes for a Division 1 university program and specialized in athletes with eating disorders. I transitioned to pediatrics almost a decade later, working with low-income women, infants and children through the federal WIC program and then moving into private practice.
I've been a vegetarian since 2006 and knew I wanted to raise my kids in a similar way. When I was pregnant with my son in 2017, I quickly realized that the resources catering to this audience were severely lacking. Even as a dietitian with an advanced degree, I found the information specific to vegetarian or vegan parents hard to sift through and thought, if I'm having these issues, I know other parents are too. And that’s how plant-based juniors was born!”
Alex Caspero, MA, RD, is the Co-Founder of Plant-Based Juniors, where she provides evidence-based guidance on plant-forward and plant-exclusive diets from pregnancy all the way through your child’s teenage years. She is the chef behind the New York Times bestselling books, Fueled Fiber and The Fiber Fueled Cookbook.
Caspero earned her bachelor’s degree in nutrition and dietetics from James Madison University and her Master’s in Exercise Science from The University of the Pacific.
The Benefits of Plant-Based Parenting
Health benefits for children
Plant-based eating offers kids some unique health benefits that they can not get from the average American diet often filled with ultra-processed foods that include animal products and carbohydrates. Children and adolescents who consume a plant-based or mainly plant-based diet have:
Plant-based eating has been shown to decrease the risk of heart disease, diabetes, and certain types of cancer. Signs of heart disease itself have been shown to begin developing in children by the time they reach high school.
2. Lower risk of acne, allergies and gastrointestinal problems
Children who are raised on healthy, plant-based diets are more likely to have fewer problems with acne, allergies, and their gastrointestinal tract when they are adolescents compared to their peers who consume animal products.
Environmental and ethical considerations
Reduced carbon footprint
When parents feed their children plant-based foods they know they are making a direct, positive impact on the planet, reducing their carbon footprint.
Alex Caspero: “This is especially important for us parents who are worried about the planet that we are leaving for our children. Agriculture’s effect on the climate is complex and multi-faceted, and the estimates for animal agriculture’s overall contribution to greenhouse gas emissions can vary dramatically from as low as 16.5% to as high as 51% of global emissions, depending on what is included in the calculation. Even at the low end of the estimates, animal agriculture’s contribution to GHG emissions is more than that of transportation.”
Teaching compassion and empathy
For vegan and vegetarian kids, and those who are mostly plant-based eaters, it's also an opportunity for parents to plant the seeds of empathy and compassion at a young age.
At its core, plant-based lifestyles promote the respect of all living beings. So, when children choose plant-based foods, parents can use it as an opportunity to discuss the ethical considerations behind the food choices they are making (in an age appropriate way, of course). Making this connection while eating foods they love can introduce the concepts of and teach children to have empathy for animals and about promoting a cruelty free lifestyle.
Caspero and her children in the kitchen.
Debunking common misconceptions about plant-based diets for kids
How do you ensure that your children are getting all the key nutrients they need on a plant-based diet?
Alex Caspero: To note, we consider ourselves to be predominantly plant-based; I eat a mostly plant-based diet but do make allowances for small amounts of animal foods like cheese and eggs. That's not to say that a vegan diet is lacking. The Academy of Nutrition and Dietetics position on plant-based diets is that it is safe and likely health-promoting for all stages of the life cycle, including pregnancy, infancy and childhood.
It's fairly easy to get most of the nutrients they need, especially as my kids consume a varied plant-based diet along with some eggs, dairy and cheese. From there, I supplement with DHA (an omega-3 fatty acid, vitamin D and B12).
How so you find enough plant-based proteins for a growing kid?
Alex Caspero: Knowing the stats of the average American, I know that my kids are fortunate that they are able to consume a variety of fresh produce each day. The CDC reports that 1 in 10 kids consumes enough fruits and vegetables each day, and my kids usually average 4-5 servings a day. From there, they love plant-based proteins like beans, lentils and tofu which not only contain protein but also fiber, a nutrient that most kids are lacking as well.
That's a big point that we try to make often at Plant-Based Juniors-- your kids don't have to be vegan or vegetarian. We know that most kids aren't consuming the foods that have shown to be health-promoting-- fruits, vegetables, plant-based proteins, whole grains, nuts and seeds. Of course, there are lots of reasons for that (and many barriers when it comes to healthy eating for many families). We want to help all kids consume more plants, more often.”
What challenges have you faced as a plant-based mom?
Dealing with picky eaters
Alex Caspero: With my own kids, I've had challenges regarding picky eating, sensory issues around foods and them wanting to fit in with their peers! All that to say is that I may be a dietitian, but I'm a mom first.
We can know the data forwards and backwards, but there's also a real-life approach that's important. My kids eat dessert, I let them eat whatever they want at birthday parties, etc. This is especially true as they've gotten older and are more aware of what their friends are eating-- and that's really important.
As we say often over at Plant-Based Juniors, nutrition is a long game. A single meal, day, week doesn't really matter in the grand scheme of what the everyday dietary pattern is.
How do you talk to your children about the importance of plant-based eating?
Alex Caspero: I don't! I know that may surprise many, but most kids don't need nutrition lessons, especially before they can really understand the nuance of it. Even innocent-sounding phrases like, "eat this because it's good for your heart!" are complicated things to understand for most preschoolers and young school-age kids. Instead, I model-- my kids see me eating a lot of plant-based foods, we garden together, we grocery shop together, we cook together. These are all exposures that show them I value these kinds of foods without making them feel undue pressure to eat them.
How do you navigate social situations where there may not be plant-based food options available both for your kids and in social situations with other adults?
Alex Caspero: Thank goodness for meat alternatives! I bring along plant-based sausages or burgers along with a dish that I know everyone will love-- like a pasta salad, or a quinoa salad or a fruit salad. That way, I know my kids will get at least one thing on the menu they like, rounded out by whatever we place on the grill. While these foods can be high in sodium, enjoying them occasionally can be part of a healthy diet.
Tips for feeding your child a plant-based diet
Getting started doesn’t have to be hard
Alex Caspero: It doesn't have to be all or nothing! I hear from so many parents who say things like, "I would do it, but I really like turkey at Thanksgiving." Great! Eat the turkey at Thanksgiving! Dropping the labels is really helpful and something we try to do over at Plant-Based Juniors-- I know, ironic considering our name.
You'll find that we never use the word vegan on purpose; we want to be an inclusive community that recognizes that for overall human and planetary health, we need all of us to eat more plants (and less animal products) and the way to do that is by building a big tent. Shifting the diet to include more plants is helpful for all of us, regardless of what else is on your plate.
Involving your children in preparing and eating plant-based meals
Alex Caspero: My kids love to cook with me most nights-- it's not always the most practical, but they love being in the kitchen and helping. They have a stool to help them reach the counter, along with their own set of kid-safe knives and bowls. When I meal plan each week, I usually ask them what they want for 1-2 nights so we all have a say in what we eat as a family.
Planning Balanced Meals for Plant-Based Kids
Ready to get started? Here are some recommendations for planning balanced, plant-based meals for your kids:
Create well-rounded, colorful plates
Incorporate a variety of vegetables and fruits
Include whole grains and legumes
2. Determine the portion sizes and calorie needs by age
You can use the MyPlate Plan tool to do this.
3. Give nutritional supplements when necessary
Vitamin B12 supplementation
Vitamin D and other potential supplements
Source: Plant-Based Juniors
Child-Friendly Plant-Based Recipes
Looking for some great plant-based meals that your children will enjoy eating? Look no further than Plant-Based Juniors recipes that Alex Co-founded. Here are some delicious and healthy meal options for each part of your child’s day.
Breakfast: Overnight Oats. Plus, seven variations, including Chocolate Nut Butter.
Lunch: Taco Cups or for something more lunch-box friendly, PBJ Balls
Dinner: Kid-Friendly Vegetable Bolognese
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