How to Make Sure Your Fussy Vegan Kids Get Enough Plant-Based Protein
Raising vegan children comes with its unique set of challenges, especially when you have fussy eaters or kids with a limited diet. The concern about whether these children are getting enough protein is a common one among vegan parents. I’ll share some actionable advice on ensuring your kids get the protein they need, alongside a sneak peek into my upcoming recipe book, Super Boosted Snacks for Vegan Kids.
Understanding Protein Needs in Vegan Kids
The foundational principle here is simple: if your child is consuming enough calories from a variety of foods, they’re likely getting sufficient protein. This is because most foods, barring a few exceptions like certain ultra-processed items, contain protein. The key is ensuring your kids eat enough of what they like, which can sometimes mean prioritizing less traditionally ‘healthy’ foods if that’s what it takes to maintain adequate energy intake.
Practical Tips for Increasing Plant-Based Protein Intake
1. Focus on Favorites: If your child loves certain foods, find ways to make those options healthier or more nutrient-dense rather than trying to introduce new, undesirable foods. For example, making high-protein pancakes or enhancing familiar recipes with vegan mince can boost their protein intake without a battle.
2. Opt for Nutrient-Dense Snacks: Kids love snacks, so rather than relying solely on dinner or lunch to give them the bulk of their protein, increase the protein content of their snacks. If you’re looking for high protein snack ideas, my upcoming book is filled with recipes designed to pack a punch in terms of protein, iron, and zinc, turning snack time into an opportunity to supplement your child’s diet with essential nutrients. You can sign up to the Waitlist for my Recipe Book here.
3. Rethink Fruits and Vegetables: While fruits and veggies are important, vegan kids might benefit more from focusing on higher-protein options like nuts, seeds, tofu, and legumes. This doesn’t mean eliminating fruits and veggies but rather ensuring a balanced intake that supports their protein needs.
4. Incorporate Nuts and Seeds Creatively: You can increase the protein content in your child’s diet by using nut and seed butter as replacements for vegan butter in recipes, blending cashews into creamy dishes, or opting for soy milk, which has a higher protein content than other plant milk.
Avoiding Protein Powders and Supplements
It’s usually not a good idea to give kids protein powders or bars. These can be hard for their little bodies to handle. It’s better to get protein from whole food. A simple peanut butter sandwich and a cup of soy milk can do the trick.
A vegan community for you!
Lastly, if you’re seeking more personalized advice or looking for a community of vegan parents, you can join my Facebook group Vegan Community just for vegan families. We provide support and share resources that would be a big help for you and your vegan family.
Making sure your vegan child gets enough protein might seem hard, especially if they’re picky. But by focusing on the foods they already like and making small changes, you can help them get the nutrients they need. Keep meals simple, focus on high-protein foods, and remember, whole foods, rather than protein powders, are best for your kids.
