Plant-Based Eating for Kids

By Andrea Guastamacchio, RDN, CDCES

While there’s no one definition, traditionally, plant-based refers to a diet based on foods from plants, including vegetables, fruits, whole grains, nuts, and seeds, with limited or no animal products. There are many benefits to eating a more plant-based diet: sustainability, decreased inflammation, decreased risk of chronic diseases, weight management, and supporting your immune system just to name a few.

The question now is how can we get kids to eat more plant-based when they may already be picky eaters to begin with? Here are some tips to encourage and adopt a feasible approach to plant-based eating for the whole family:

Lead by example

If your kids see you eating, and more importantly, enjoying plant-based meals they will be more open to trying them too. There is no rule that you must eat plant-based every day so don’t feel pressure to do a complete overhaul of your family’s current diet.  The first place to start is to talk to your kids about why the family is trying to incorporate more plant-based meals and involve them in the process. Think about adding in new food items instead of taking away foods.

Take your favorite meals and make them vegetarian

Veganize their meals one time per week. There is a vegetarian alternative to basically everything - milk, meat, eggs, chicken nuggets, cheese, yogurt, tacos, etc. Start by adjusting 1-2 meals per week and then progressively add more vegetarian meals.

Have your kids help select and cook a meal

Get your kids involved in the cooking process from beginning to end. Use familiar recipes and let them help with age-appropriate kitchen tasks. This will let them see the big picture and be more likely to eat the end-product because they will take pride in something they helped to create.

Present plant-based snacks in a fun way

• Make a veggie rainbow of different colored bell peppers, cherry tomatoes, orange carrots, cucumbers, and green broccoli florets along with a dip.
• Try making fruit kabobs with their favorite fruits and use popsicle sticks or silly straw to hold them together!
• Arrange ants on a log by spreading any kind of natural nut butter on a celery stick and topping with your favorite dried fruit (ex. cherries, berries, raisins).
• Spread natural peanut butter or almond butter on whole grain toast and top with sliced bananas or apples.
• Sprinkle sliced apples with cinnamon.

Get creative and find recipes

Cookbooks, blogs, social media, and the internet provide a wealth of plant-based recipes to inspire you.  Many recipes come with a video demonstrating how to make them. Ordering plant-based entrees at restaurants can also be a source of inspiration. Try a plant-based entrée featured this month in one of Torrance Memorial’s cafes and keep reading weekly National Nutrition Month blogs for more ideas!

The only way to have longevity in changing up your family’s lifestyle is to enjoy it, so start finding healthy plant-based alternatives for some of your favorite family dishes, get your kids in the kitchen, and get cooking!

Get Started Today: Join Executive Chef Sam Sellona and Registered Dietitian Nutritionist Erica Drost, MS, RDN and watch the two videos below to learn more about cooking grains and beans and preparing your own vegetable stock!

How to Cook Grains and Legumes

In this video join Torrance Memorial’s Executive Chef Sam Sellona and Registered Dietitian Nutritionist Erica Drost to learn about cooking grains and beans that are less commonly known but equally nutritious and delicious.

How to Use Vegetables Scraps for Vegetable Stock

In this video join Torrance Memorial’s Executive Chef Sam Sellona and Registered Dietitian Nutritionist Erica Drost to learn about turning your vegetable scraps into delicious homemade stock!

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit Torrance Memorial's Nutrition Webpages for upcoming classes and programs!