Mom and Dad, I Want to Be Vegetarian

This entry was written on Jan 21, 2010 by our Vegetarian Guru Staci Marquez-Nichols

I recently had Kennedi ask me, "I'm 11 and I'd like to become a vegetarian. How would I explain that to my parents so they'd let me?"

A lot of children and teens are facing this concern. Mom and Dad, if your child comes to you and expresses a desire to give up meat--don't freak out! Here's what you do:

1. Remember that meat contains dangerous growth hormones, antibiotics, and diseases that are far more toxic for them than for you. Plus, in the US, we eat TOO MUCH meat. In other countries people are dying of "not enough." We are dying of "too much."

2. Read and research what a healthy vegetarian diet looks like. It's not about buying fake meat and eating protein bars; it's about learning to combine proteins and get other important nutrients like Omega-3s, vitamin B12, etc.

3. Don't forget that MILLIONS of children around the world (and here in the US) are meat-free. Hindus, Seventh Day Adventists, some Buddhists, and Jainists are all vegetarian. And their kids are growing up just fine!

4. Being vegetarian is a learning experience--socially and personally. Let a vegetarian diet be a tool of empowerment and self-knowledge for your child. Kids never want to be "outside" the peer group, so when they consciously decide to break-free, be supportive and proud.

5. I personally stopped eating meat in 7th grade. I went on to become a two-time NCAA All-American athlete and graduated high school with 7 YEARS perfect attendance. (I never got sick!)

6. There are a number of books for vegetarian children--pick one up. My own Life Tips book includes a section on raising vegetarian children and will give you all the nutrition information you need.

In the great words of GoVeg.com: "Meat: Not Suitable for Children." Be open-minded Mom and Dad!

Naturally Colored Frosting

If you prefer to not feed your kids artificial food coloring, but they love colored frosting on treats, try this healthier version. Strain frozen raspberries or blueberries, then whip the juice into white frosting. Not only is it bright and colorful, it also tastes great.

Sign the Petition for Vegetarian School Lunches

This entry was written on Jan 03, 2010 by our Vegetarian Guru Staci Marquez-Nichols

Many of you saw, read, and "re-tweeted" my recent post about fast food meat being safer than school lunch meat (12-13-09). Now there is something we can do about it! Go to schoollunchpetition.org and sign the petition calling for, among other things, vegetarian school lunches.

The petition asks for the Child Nutrition Act to be amended so more vegetarian meals will be available in schools. Of this petition, Change.org writes, "For 30 million children their only options are artery-clogging, high-cholesterol meats and dairy products. These bad foods are unfair and risk their health over the long run. Now is the time to ask Congress for the healthy school lunches that students deserve." Let's get some salads and steamed veggies in those schools...kids need brain food!

The petition also calls for amendments to the WIC program. WIC is like a "food stamps" program for parents with young children. Receipients are required to purchase specific products (such as fatty, processed cheddar cheese) for their children under age 5. So if a parent wanted to give the child rice, almond, or soy milk, they couldn't use their WIC to do so--it would not be considered an authorized food. Only cow's milk.

As of this moment, they have about 3,000 signatures with a goal of 20,000. It just takes a minute to make a difference. You can also stay posted on this and related issues by subscribing to Change.org's "sustainable food" hub: http://food.change.org/ or their animal rights hub: http://animalrights.change.org/.

Sign the petition for Vegetarian School Lunches (and watch the PSA for the petition)! If not you, then who?

http://www.schoollunchpetition.org

Increasing Fruits and Veggies

To help your child make healthier food choices, make a weekly vegetable and fruit chart, and have your child color a picture or place a sticker for each vegetable or fruit eaten. Sometimes we simply need a visual reminder to help us to reach for some strawberries instead of a cookie.

Acclaimed Children's Book: "That's Why We Don't Eat Animals"

This entry was written on Jan 01, 2010 by our Vegetarian Guru Staci Marquez-Nichols

Get this book! Ruby Roth's "That's Why We Don't Eat Animals" (North Atlantic Books, May 2009) is quickly gaining acclaim and recognition. On it's Amazon page you can find comments and reviews from the likes of Jane Goodall, Alicia Silverstone, and PETA (plus a 5-star rating).

The 48-page hardcover is geared to 9-12 year olds. It tells the story of animals in their natural habitat versus animals in factory farms. The illustrations are powerful and moving. Mary Martin of Animal Person Blog brings up this criticism though, "It would seem to me that, especially when it comes to children, a consistent message of respect and justice, emphasizing it's not okay to eat animals because it's not okay to eat animals, factory farmed or not, would have been a better angle." The book makes factory farming the antagonist--rather than simply killing animals.

Despite this take, the book is a welcome addition to the vegetarian and vegan landscape. On the book's website wedonteatanimals.com, you can check out some of the great illustrations. The site states, "The boldest step yet in children’s literature, this heartfelt, informative book offers a key resource to inspire parents and children to talk about a timely, increasingly important subject."

Thank you Ruby Roth and North Atlantic Publishing!

Calorie-Rich Foods

To ensure good health in children, focus on calories, not protein. Although getting children used to eating raw fruits and vegetables is important, also offer plenty of high-density foods such as tofu, nut and seed butters, avocadoes and olives.

Fast Food Meat Safer Than School Lunch Meat

This entry was written on Dec 13, 2009 by our Vegetarian Guru Staci Marquez-Nichols

Yes, folks, that's what the USA Today reported yesterday. The meat the government provides to schools for children would not be suitable to be eaten at McDonald's or Burger King. Every school that receives federal money for lunches (basically every public school) is given donations by the government--including meat. According to the USDA, meat standards at schools are supposedly tougher and more strict than those for fast food.

The San Francisco Gate reported:

• McDonald's, Burger King, and Costco inspect the meat they buy 5 to 10 times more often than the USDA tests school lunch meat.

• Even Jack in the Box, who created a widespread E. Coli outbreak that killed several children in the early '90s due to contaminated meat, has standards for meat bacteria that are 10 times more stringent than those set by the USDA for school lunch meat.

• The USDA supplied schools with thousands of tons of old chicken that would have been typically used in pet food. Kentucky Fried Chicken and Campbell's Soup refuse to use what they call "spent chickens" (hens than can no longer lay eggs). As a vegetarian, however, I guess I'm "glad" those chickens got to live a full life!?

Moms and Dads, if you've given up meat, how about your children? Kids are more susceptible to bacterial infections that are commonly found in meat. Kids are particularly damaged by consuming the growth hormones and antibiotics found in commercial meat. A lot of children here and around the globe eat meat-free diets. For some guidance and support, check out VegFamily.com or Vesanto Melina and Joanne Stepaniak's book "Raising Vegetarian Children: A Guide to Good Health and Family Harmony." There is also a chapter in my LifeTips book on raising vegetarian children.

Books on Raising Healthy Vegetarian Kids

To learn about vegetarianism and the nutritional needs of children under the age of two you might want to check out the "New Vegetarian Baby" (McBooks Press, 1999) by Sharon K. Yntema and Christine H. Beard. www.vegetarianbaby.com.

Another informative book on the subject is "Raising Vegetarian Children: A Guide to Good Health and Family Harmony" Jo Stepaniak (McGraw-Hill, 2002). Her book is for babies to teenagers. She says, "Vegetarianism is not only a safe option but health-supporting choice that can give …[kids] a strong advantage for living a long, happy and disease-free life.”

Limit the Juice

Limit fruit juice intake to three or four ounces per day for your child. Juice can be filling, high in sugar, and doesn’t provide fibre like the real fruit does. Offer juice after meals, and not before when it may curb a child’s appetite for more wholesome foods.

Being Accepted by Peers

Raising vegetarian children can be tough on you and them. Being "different" from classmates and friends can be a strain on youngsters who just want to fit in. One of the best ways to help your child’s peers accept a vegetarian lifestyle is through birthday or holiday parties, either at home or at school. This provides a chance for kids to sample vegetarian food in a fun, relaxed atmosphere, and can help take the mystery out of your child’s eating habits.

Potatoes

Don’t forget, potatoes and sweet potatoes are vegetables, and they are (especially the latter) quite nourishing and don’t need a lot of embellishment to appeal to kids. French fries can be made much healthier if done at home, and baked instead of fried.

Childhood Obesity

The percentage of North American children who are overweight has reached the point where childhood obesity is now considered a major health problem. This is attributed to diets that are too high in fat and too low in fiber, as well as less physical activity. Vegetarian children are more likely to be as their ideal body weights. Their diet contains substantially more fiber and less total fat, saturated fat and cholesterol.

Build on Familiar Tastes

Pre-schoolers often have a few select foods that they like to eat again and again. If your toddler is going through a nothing-but-green peas stage, try mixing them with basmati rice, whole wheat couscous, or alone in a bowl drenched with a nutritious sauce. A little peanut butter mashed with cooked beans may be more acceptable than the beans alone. Adding a bit of fruit juice is another good way to lend familiar flavor to unfamiliar foods.

Keeping Track of Growth

Ask your health care provider for a growth record form so that you can follow your child’s rate of growth at home. He or she can show you how simple it is to plot your child’s height and weight monthly or quarterly. Thay way, you can rest assured that your child is making satisfactory progress, and you’ll be the first to know if there is a problem.

Keep Food Simple

Perhaps nothing is more frustrating than spending an hour making a complicated meal that your child refuses to touch. Children are often less suspicious of simple dishes, and by spending less time cooking, you can spend more time with your child.

Adding in Protein

To help increase your child’s protein intake, you can blend small amounts of silken tofu into shakes, sauces, puddings and dips. There are many great tofu shake recipes, try a chocolate peanut butter one for a kid-friendly protein shake. If you don't use an entire block of tofu, immerse the unused portion in water and refrigerate for up to a week, changing the water daily.

Allow Some Snacking

Snacking is a very important way for young children to get all the calories they need in a day. Their small stomachs do not allow them to eat large meals and get sufficient calories in one sitting. Be sure to provide healthy snack choices, such as bread sticks, low-fat whole-grain crackers and other nutritious snacks.

Giving Kids Enough Calories

Vegetarian diets can be bulky. Many plant foods are high in fiber and low in calories. Since young children have small stomachs they may become full before they’ve had a chance to take in enough calories to meet their energy needs. For this reason, it’s important to be sure to include plenty of calorie-dense foods in the diets of young children.

Let Your Child Help

Let your child help to fix the food whenever possible. Even a two-year-old can mash tofu or add dried fruit. While you’re in the kitchen, talk to your child about the ingredients you’re using, and give the child a choice when you can. For example, "Should we put a banana or an apple in this cereal?"

Naturally Satisfy the Sweet Tooth

Satisfy your child’s sweet tooth naturally with ripe bananas, sweet potatoes, winter squash, and dried fruit. If your child is used to having sweet desserts, try offering a fruit ambrosia salad made with sliced bananas, cubed steamed sweet potatoes, and a sprinkling of chopped dates or dried apricots.

Old Favorites

Your child will probably have a few vegetables and fruits that are favorites—carrots, potatoes, corn, apples and bananas, for example. Serve these foods often, perhaps paired with more unfamiliar vegetables and fruits. Although variety is important, it's also important for children to think of veggies as a regular part of their daily diets.

Kid-Friendly Pasta

The next time you’re in the grocery store, look for pastas made of corn (kids love the bright yellow color), amaranth, spelt, artichoke, brown rice and buckwheat flours. Children seem to like small pasta shapes such as spirals, shells, wagon wheels, elbow macaroni, and, of course, alphabet pasta. To make spaghetti more manageable for young children, snap it into two or three pieces before cooking.

Getting Enough Calcium

To ensure that your child is getting enough calcium, give calcium-fortified soymilk to children who do not consume dairy products. While nutrient amounts of specific brands of soymilk will vary, three cups of fortified soymilk typically provide about 420 calories, 18 gm of protein and 600 mg of calcium, all with only 9 gm of fat.

Kids Need More Fat

One of the ways to ensure young children are getting enough calories is by not overly restricting dietary fat. Kids need extra calories since they are growing and developing rapidly. So, for instance, adding a slice of avocado (nearly all fat) to a sandwich is fine, or using nut and seed butters on sandwiches and vegetable sticks is also a good idea.

Kid-Friendly Veggie Dishes

Here are a few vegetarian ideas likely to please kids: noodles with peanut butter sauce, tempeh or TVP sloppy joes, whole-grain macaroni and soy cheese casserole, bean burritos and spaghetti with TVP (texturized vegetable protein) "meatballs."