Every parent’s dream is that their children should eat healthy and that there should be no more meal times. We know that it does not work to tell our children to clean their plates or withhold dessert as a threat, nor does it teach our children to eat intuitively. The big questions start with how. How do we get kids to eat their vegetables? How do we reduce their sugar intake without making them (and us) miserable?
Over the past few years, more and more people have been pushing for a plant-based diet for a myriad of reasons. However, if you hear ‘plant-based’, you can also mock. Is it really realistic that our whole family is plant-based, and is it worth it? I have good news for you.
Scary Mommy booked in dieticians from two botanists to get the chance. Reshma Shah, MD MPH, certified pediatrician and assistant instructor at Stanford, along with her co-author, Brenda Davis, wrote a registered dietitian: “Nourish: The Definitive Plant-Based Nutrition Guide for Families.” They are here to teach us everything we need to know about implementing a plant-based diet for our family, whether we do it 100% or partially.
A plant-based diet, defined
Brenda Davis, RD, defines a plant-based diet as a “mostly or exclusively plant-based food”. In addition: “Diet of plants can be semi-vegetarian (meaning small amounts of animal products are consumed), pescovegetarian (vegetarian plus fish), lacto-ovo vegetarian (plants plus dairy and eggs) or vegan (no animal products). ” Dr Shah believes that a plant-based diet contains ‘vegetables, fruits, whole grains, lentils, beans, seeds and nuts’.
Is a plant-based diet safe and healthy?
A big question that many parents ask is whether a plant-based diet is safe and in fact healthy. After all, many diets claim to be the plan for ultimate health, and we all know that many of them are gimmicks. They are also very protein loaded (and sometimes fat). Dr Shah believes that the Academy of Nutrition and Dietetics has unequivocally stated that appropriate plant-based diets (including vegetarian and vegan diets) are healthy and nutritionally adequate during ALL stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence for athletes. I am also assured that those who eat gluten-free and those who have diabetes can safely eat a plant-based diet.
Supplement is required
According to dr. Shah, it is imperative that any plant-based family should ensure that they “get adequate quantity and variety of foods, including fortified foods and supplements if indicated.” Registered dietitian Brenda Davis explains that those of us who choose a plant-based diet may consider specific supplements such as vitamins B12, D, iodine and long-chain omega-3 fatty acids. ‘She notes that B12 is usually not available in plant foods.
What about proteins?
A common argument I hear against eating plant-based products instead of many dairy products and meat is that plant-based diets do not have the proteins our body needs. I was raised in the eighties when parents said that children should drink three glasses of milk a day to build strong bones and replenish protein. Dr. Shah reminds us that fortified soy milk contains the same amount of protein and calcium as ‘ordinary’ (cow’s milk), and plant-based proteins such as tofu and vegetables contain just as much protein as animal meat. There are many benefits to getting your protein from plant foods. Dr. Shah said that “several studies have shown a long lifespan and reduced risk of disease” when eating plant-based foods.
Benefits of a plant-based diet
When I researched, I discovered that there are many potential benefits to following a plant-based diet. Dr Shah shares: “Working on a more plant-based diet offers many health benefits, including a lower risk of developing various chronic diseases, such as heart disease, type 2 diabetes and certain types of cancer.” Brenda Davis adds that there is also the added benefit of being leaner and reducing our risk for “diverticular disease, fatty liver disease, cataracts and kidney disease”.
Vegetable foods can be delicious
I admit I was overwhelmed when I switched to a mostly plant-based diet. Was I destined to snack on seeds and pears for the rest of my life? A kale smoothie was not exactly appealing, yet I knew that this diet had great benefits. Fortunately, the authors offer several delicious plant-based recipes in their book, including cranberry-orange almond muffins, crispy tofu fingers, peanut butter brownies and lemon-chickpea paste. The authors tell me that their recipes are family friendly. Dr. Shah also notes that even one ingredient, such as black beans, can be used in many different ways, such as lentil soup, black beans and rice and bean burritos. (On a personal note, there are great recipes for black bean brownie online.) Vegetable foods offer not only flavor but also variety.
Plant-based On-The-Go
I asked the authors: can families who are always on the go eat a plant-based diet between work, school and extracurricular studies? Brenda Davis assured me: ‘The most convenient omnivorous food has equally comfortable counterparts on the plant. In addition, plant meals do not have to take too much time to prepare. A sandwich and a bowl of soup are perfectly acceptable. ‘ In my family’s case, there are six of us, and we regularly grab a plant-based protein bar and a piece of whole fruit when we rush out the door. It is just as easy to eat vegetables as it is not.
Plant-based foods are affordable
I have read in many parents that ‘healthy eating is too expensive’. Brenda Davis replies, “The poorest people on the planet eat vegetables.” This is because animal products cost more. She gives the example that grains and beans are cheaper than meat or fish. She acknowledges that processed vegetable foods tend to cost more than food-processed plant foods, such as a cheese with a nut and a dairy cheese; these are extras in a vegetable diet and not necessities. She notes that beans, grains, vegetables, fruits, nuts and seeds are ‘fairly cheap’. Buying in bulk and growing some of your food (if this is your cup of tea) can also help save costs. Dr. Shah also notes that we do not have to eat so overwhelmingly and intricately. An apple and peanut butter is an easy snack.
Is plant-based eating all or nothing?
I wanted to know, do we cheat if we only eat vegetables occasionally? Is something better than nothing? Brenda Davis reassured me that ‘a big step’ to go partially on plant. After all, it is worth celebrating every step a person takes towards a more healthy, ethically healthy and ecologically sustainable diet. She also believes that “there are no vegan police”. It’s definitely a big deal to make dietary adjustments, especially if your whole family does, so offer patience, room for error, and trial and error with recipes.
Despite the fact that I had been eating a mostly plant-based diet for several years, I learned a lot from the authors. Eating plant-based is feasible, it can save us on our grocery bill, and with a little creativity, we can whip up meals and snacks that please us all.
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