Top 10 Reasons to Transition Your Kids to a Plant-Based Diet (by a Pediatric Nurse)
Plant-Based, Plant-Strong, Plant-Powered…Have you been hearing the buzz all around the plant-based movement and wondering if it’s right for your family?
Should you transition your kids to a plant-based diet?
I’ve got good news for you.
A plant-based diet is safe and healthy for every age. There are about a million reasons why you should transition your kids to a more plant-based diet.
This article will feature my top 10 health-related reasons.
If you’d like to know more about the ethical reasons, read here.
Although, I’m focusing on why you should transition your kids to a plant-based diet, I’ll talk about how to actually make this transition in an upcoming article.
If your kids are already fully or mostly plant-based, CONGRATULATIONS!
You’re giving them a foundation of healthy habits that will benefit them for life. Read on to feel even more encouraged about your choice.
My observations as a nurse
When I worked in the hospital, I witnessed patients experience pain, disability and death from preventable chronic diseases.
My heart ached for these people that I cared for. Their suffering might have been prevented if they had adopted a plant-strong lifestyle and other healthy habits early in life.
If only they’d known there’s a better way…
But we DO know now. We are so fortunate to have this information!
That’s why I’ve made it my mission to help make it easy for mamas to raise their children plant-based, so they can grow up healthy and avoid the standard American path to chronic disease.
If you feed your child the Standard American Diet, don't be surprised if he or she is diagnosed with a Standard American Chronic Disease by middle age (or earlier) and becomes dependent on Standard American Prescription Drugs.
Don't despair, mama.
You have so much more control than you think.
If your child adopts a plant-based diet now (even imperfectly) she'll continue to enjoy health benefits throughout her life.
As a parent, you have the privilege of being able to influence your child's health outcomes now and 5, 10 or even 30 years from now with the habits you teach her while she’s little.
Because the habits we learn in childhood will last throughout our lifetime.
Wouldn't you love to give your child the gift of healthy eating habits?
Plant-based quinoa bowl with tomatoes, roasted tofu, black beans, lentil-walnut balls, roasted sweet potato, broccoli
Below are my Top 10 Reasons to Transition Kids to a More Plant-Based Diet:
1. Disease Prevention
A healthy diet in childhood can prevent suffering later in life.
Kids of today are developing chronic diseases at younger ages than ever before.
Decrease your child’s risk for heart disease, stroke, type 2 diabetes, obesity, autoimmune diseases, colon cancer, prostate, breast and other types of cancer.
Science has shown animal fat and animal protein including dairy fish, chicken and eggs, promote all of the above diseases.
The Blue Zones population studies show how a simple plant-based diet can have an amazing effect on health and lifespan. If you’re not familiar with the Blue Zones, you really should be!! Go check out the book from your local library and have your mind blown (in a good way).
The Blue Zones Studies show us 5 real life populations (today) scattered around the world who live the longest and healthiest lives on the planet. One striking thing these populations have in common is they eat a completely plant-based or mostly plant-based diet. These populations all have a tiny fraction of the chronic diseases that plague western culture.
Kind of makes you go hmmm…
2. Better Digestion
Cure constipation forever!
Constipation in toddlers and children is nearly an epidemic in the US.
I know this because I talk to parents about constipation every day in the pediatric clinic where I work.
Yes, everyday.
Constipation hurts.
Terrible tummy aches. Anal fissures. Rectal bleeding. Painful BMs.
Yet in most cases, it's simple to fix naturally.
Peer-reviewed clinical studies show, in toddlers and children with severe, recurrent constipation, even anal fissures, when dairy was removed from their diet, the constipation and fissures disappeared in about one week.
In these studies, when the dairy was reintroduced, the constipation and fissures returned.
3. A Healthy Weight
Look better. Feel better. Increased confidence and self esteem.
American children are the heaviest children worldwide and getting heavier.
A plant based diet makes it easier maintain a healthy weight even without adding any extra exercise.
Not that physical activity isn't absolutely recommended, it is! But it’s not required to maintain a healthy weight.
4. Later Puberty
American girls now have their first period earlier than ever.
The average age to start is twelve.
Dr Joel Fuhrman, in his book Disease Proof Your Child, states that diets rich in animal protein, including dairy, are strongly associated with early puberty.
Naturally occurring hormones in dairy (from pregnant and lactating cows) may also contribute to an early puberty.
Diets rich in whole plant foods are associated with later puberty, and later puberty is associated with decreased risk for prostate and breast cancer in adulthood.
Related: 6 Reasons Your Child Should be Dairy Free
5. Less Cravings for Salt and Sugar
Infants are born with a preference for sweet. Hence, breast milk is sweet. Other than our love of sweet, our taste preferences are learned.
Children are not born with a love for mac-n-cheese, chicken nuggets and hotdogs any more than a child in Korea is born with a taste for Kimchee (yum!) or a child in India is born with a taste for curry (also yum!)
Taste preferences are learned from an early age.
This is great news!
This means you can influence in your child's taste preferences. You might not prevent her from ever liking Cheetos, But you can help her develop a love for fruits and veggies.
Related: 50 Healthy Plant-Based Toddler Snacks You Can Make in Less Than 5 Minutes
6. No Need for Portion Control
Kids can eat as much as they want when they’re eating the right foods.
Minimally-processed whole plant foods have fewer calories per serving, so we can eat more of them to get full.
But know this, even if your teen needs to lose weight, she doesn't need to count calories or strictly manage portions.
It's not complicated.
On the other hand, if you have a child that needs to gain weight, a plant-based diet can help her gain weight, with healthy calorie-rich foods.
Grab the free Nutrition & Supplement Checklist for a list of calorie-rich plant-based foods.
7. Plants are Nutrient-Powerhouses
plant-based diet
Plants have fiber.
Animal products don't.
Plants have phytochemicals which work in synergy with each other to promote health.
Animal products don't.
Plants increase good gut bacteria called probiotics and boost gut health.
Animal products don't.
Fats and oils from plants promote health.
Animal fats promote disease.
Plant protein decreases inflammation.
Animal protein increases inflammation.
It's easy to get enough protein on a plant-based diet. No need to combine certain types of food.
That's old school thinking, and it has been disproven.
A variety of grains, legumes, and vegetables can provide all of the essential amino acids our bodies require. It was once thought that various plant foods had to be eaten together to get their full protein value, otherwise known as protein combining or protein complementing. We now know that intentional combining is not necessary to obtain all of the essential amino acids.
Protein from plant sources is not only enough, but superior to animal sources.
Americans eat excessive amounts of animal protein which is harmful to kidneys, blood vessels, and increases risk for certain cancers.
Related: Beginner’s Guide to Plant-Based Nutrition for Toddlers
Get our FREE Nutrition & Supplement Checklist to help you feed you plant-based toddler.
8. Kaiser Permanente Recommends a Plant-Based Diet
Please check out Kaiser Permanente’s free booklet on the whys and hows of transitioning to a plant-based diet.
9. Inexpensive
Good news!
Contrary to popular belief, a plant based diet is actually less expensive than the Standard American Diet.
Meat and dairy is expensive.
Beans, whole grains and in-season veggies are cheap!
Highly processed foods with long lists of ingredients are more expensive and less healthy. Avoid these as much as possible.
You can check out Plant Based on a Budget website for loads of inexpensive, plant-based meal ideas.
Here’s a shopping list to get you started!
10. It Feels Good to Know You're Giving Your Kids the Best
We already have way too much mom-guilt about how we raise our children.
Feeding your child a healthy plant-powered diet is something you can feel awesome about as a mama.
If your child grows up with healthy eating habits (we're not talking perfection here) she or he will enjoy better health and a better quality of life than many of her peers.
And how do you think they’re going feed their family when they’re a mom or dad?
That's right. Just the same way they were taught.
Your sweet grandchildren will live healthier, longer lives thanks to you. Good job mama!
Before you go…
Grab a free Plant-Based Nutrition & Supplement Checklist to help you feel confident in providing your little one the best nutrition.
In closing,
I encourage you to be gentle when you make changes with your family. Be positive and encouraging, and listen to your kids. This will take time.
Start by adding more fruits and veggies into their regular routine.
Try an after school snack of sliced apples and peanut butter or make a delicious smoothie.
Related: The Leafy Vibe Guide to Plant-Based Smoothies for Toddlers
And don't forget to make some for yourself too, mama. Have fun!
Heidi
Please share this article and help spread the word!
References:
Craig WJ, Mangels AR. Position of the American Dietetic Association: vegetarian diets. JAM Diet Assoc. 2009;109:1266-12822. PCRM resource Booklet for feeding kids plant based https://pcrm.widencollective.com/portals/gr0kpkol/factsheets Davis, B., & Melina, V. (2014). Becoming vegan: The complete reference to plant-based nutrition. Summertown, TN: Book Publishing. Fuhrman, J. (2006). Disease-proof your child: Feeding kids right. New York: St. Martins Griffin.Hever, J., Jillette, P., & Cronise, R. J. (2018). Plant-based nutrition(2nd ed.). New York: Alpha, a member of Penguin Random House LLC.