#125: Nutrition 101 for Plant Based Kids — And How to Get Them to Love Vegetables
Here’s how to raise healthy kids (and adults!) from the registered dietitians behind the popular platform Plant-Based Juniors. These experienced parents and health experts join us to give a foundational understanding of plant-based nutrition for kids, and share ways to raise the next generation to love plants and the planet!
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Transitioning to plant-based can, understandably, raise a lot of questions, but all the more so when it’s kids getting on board! Where do you even begin and how do we make sure our children are growing up healthy, nourished, and prepared to succeed?
We’re so honored to have on Alexandra Caspero and Whitney English, the registered dietitian nutritionists and moms behind Plant-Based Juniors, the inclusive community for all parents looking to get more plants on the family plate.
They wrote the best-selling book, The Plant-Based Baby and Toddler, and created the Learning Center, an evidence-based platform for nutrition courses for both parents and health professionals, including the accredited-course, Pediatric Nutrition for Health Professionals. They join us here to flood us all with tips about raising healthy kiddos today.
Alex & Whitney point to the evidence-based sources that confirm eating plant-based is not only safe, but beneficial for children, especially when it comes to disease prevention and overall health! They address some concerning statistics about how few plants most kids eat, (and wait until you hear the contrast of how plant-based children are rocking it in this area!)
And hold on to all those questions of “well, is my kid going to get enough ____?” Alex & Whitney break down the key nutrients that are crucial for plant-based kids, like protein, fiber, fat, and fortified foods, and share practical tips for making sure your child is getting everything they need for optimal growth and development. They even debunk some common myths around protein intake, which can be a major concern for plant-based parents.
Throughout this engaging conversation, Alex and Whitney emphasize the importance of a balanced approach to feeding kids—avoiding the temptation to obsess over every bite while fostering a lasting, positive relationship with healthy food.
They share their philosophy of nurturing a love for plant-based eating that will stick with your child for life, while also helping parents avoid common pitfalls and mistakes when transitioning their kids to a plant-based diet. This episode is packed with tips, science-backed advice, and encouragement for parents looking to raise happy, healthy, plant-powered kids!
EPISODE SHOW NOTES
- The evidence-based sources that confirm that eating plant-based is both safe and beneficial for kids
- How that led Alex & Whitney to start Plant-Based Juniors
- The concerning statistics of how few fruits and vegetables children eat today and the dramatically different statistics coming from predominantly plant-based children
- How starting kids young on eating more plants sets them up for success and better health outcomes as adults
- The impressive health statistics among children who are plant-based
- The role of fiber in disease prevention
- The role of the “food pyramid” and how Alex & Whitney adapted it to nourish plant-based people, especially kids
- Key nutrients parents should focus on for plant-based children
- The benefits and nutritional value of fortified foods
- The importance of adequate fat intake in childhood
- Confronting the myth on protein and what an adequate intake is, even for kids
- Common mistakes parents can avoid in feeding plant-based kids
- How to avoid hyper fixating on nutrition and enjoy the long game of childhood instead
- How to help develop a healthy love for healthy food in your child
RESOURCES
- Plant Based Juniors
- World of Vegan parenting resources
- Plant-Based on a Budget kid-friendly recipes
THANK YOU TO OUR SPONSORS!
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LET'S BE FRIENDS!
CONNECT WITH TONI OKAMOTO:
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CONNECT WITH MICHELLE CEHN:
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