Maybe you are a vegetarian, and your children want to eat the same way. Or maybe your child has learned seven years where did the hamburgers and did not wish to eat. Whatever the reason, children can follow a vegetarian diet safe. Here’s what you need to know to enable a vegetarian child grow up healthy.
What is a vegetarian?
There are several types of vegetarian:
- The lacto-ovo-vegetarians eat dairy products and eggs but no meat or poultry or fish.
- The Pasco-vegetarians eat dairy products, eggs and fish but no meat or poultry.
- Vegans do not eat dairy, eggs, meat or poultry or fish.
All these vegetarian diets are healthy for children. The principal foods of all these schemes are vegetables, fruits, grains, legumes (beans, lentils, and dry peas), soy products, the nuts and seeds.
Safe for all ages
From young children to teenagers, children of all ages can be vegetarians. The important thing is to make sure they get the nutrients and energy they need to grow and thrive. This requires some planning. Before your children start to follow a vegetarian diet, see their doctor, health care provider or a registered dietitian.
Vegetarian meals for kids: A well-planned scheme
Like all children, vegetarian’s children need a variety of foods from the four groups of Canada’s Food Guide to growing and develop healthily. You can use the Food Guide to determine portion sizes to suit every age. Your child should consume each day:
- Fruits and vegetables of various fruits and vegetables, fresh, frozen or dry
- Grain products: whole grains such as oats, barley, brown rice and quinoa
- Dairy products: milk, cheese, yogurt and fortified soy beverages
- Meat and alternatives: eggs, tofu, legumes, seeds, nuts and nut butter
- Here are some vegetarian recipes that appeal to children:
- Whole grain cereal with milk or fortified soy beverage
- Muesli with fruit or hot cereal like oatmeal
- Omelets to scrambled eggs or vegetables.
- Sandwiches with butter. Try the peanut butter with banana or almond butter with apple slices.
- Yogurt parfaits and smoothies
- Macaroni and Cheese
- Vegetarian Pizza
- Tofu Fajitas
- Bean burritos
- Pasta with soy meatballs with vegetables and tomato sauce
- Burgers and Veggie hot dogs
- Falafel (chickpea patties) in a pita
- Hummus (chickpea spread) with vegetables
Nutrients that need particular attention
For your children’s vegetarian diet is well planned, you have to pay special attention to some vital nutrients. Consult your child’s doctor, your health care provider or dietitian about food sources of these nutrients
Whether vegetarian or not, breast milk is the best food for babies. With a vitamin D supplement, breast milk provides all the nutrients your baby needs in the first six months of life.
The vegetarian mothers who breastfeed need to get enough of the nutrients listed above. Omega-3 fats are essential for the developing baby, and you may need an omega-3 supplement. The vegan mothers may need to take a daily supplement of vitamin B12. Consult your doctor, your health care provider or dietitian about prenatal and postnatal supplements. In some cases, taking supplements may be recommended. Since the balance is so critical to the growth and optimal development of your children, I strongly suggest you meet with a nutritionist.
Vegetarian or not, it pays to discover legumes, tofu and soybeans to our children. They have no prejudices them. This is the correct time to get them used.
If your baby is fed on infant formula, use an iron-fortified formula until he is one year and then switch to whole milk. Vegan children should consume preparing fortified soy iron until the age of two years.
Well-managed veganism diets can be healthy for people of all ages and provide all the necessary nutrients for your health. But planning is essential!
We know that meat consumption has become a major issue for our environment and our health. The documentaries are dealing with the issue bloom in recent years, as Farewell steak broadcast on Arte.
Meat consumption as we live in Western countries: meat every day or even every meal, results in a harmful impact on our environment and our health. To go further and understand this issue in detail, see the article on “The flexitarianism: sustainable food for all”.
But once we became aware of the problem, and we want to act, how? Whether it’s because you think of your health, your impact on the planet or the treatment of animals, this article will address how best to proceed to replace meat. Because your balance is critical, and it would be a shame to spoil this excellent initiative by being afraid of having nutritional deficiencies!
Why do we eat meat? Some speak of taste used to have a dish centered on a piece of meat, traditions. These valuable subjective responses but hide the real issue behind the flesh: protein.
Industrialists, you boast a healthy product even indispensable, it “makes strong”, and enables the development of muscles. And, of course, the meat is “natural source of high-quality protein,” so it would have to focus on and never go without. But what does that mean exactly? And above all, there are plant sources that provide as much protein as meat?
So here are some healthy dinner ideas for vegan
- We find this combination of years all cultures and at all times:
- Couscous North Africa: semolina (cereal) + chickpeas (legume)
- In Mexico tortillas (cereal) + red beans (legume)
- Or, paella in Spain: Rice (cereal) + green beans (bean)
But research and discourse on combinations of vegetable proteins have evolved researchers now back on the need to supplement plant proteins to be “the height” of animal protein. This theory has even been qualified by one who popularized by saying that it was much easier than she thought. In fact, by fighting the myth of meat, a new myth was created: the idea that it was important to pay close attention to the choice of plant foods and combinations to avoid missing protein. And this idea is false. Indeed, it is currently very difficult to be deficient in protein when we do not eat meat.
This is why I advise you to discover this combination food (ideally always accompanied by vegetables) and the thousands of culinary possibilities it offers you. To stay serene and informed about the nutritional qualities of your plate: you do not need eating cereals + legumes each day. To avoid missing protein, you do not need to eat meat every day not to be deficient. Open to all vegetables, fruits, legumes, nuts, tubers, and cereals, salads that you see and that you can cook. And from there, you are inevitably hard the right way
Remember, the real problem is not enough protein but risking consuming excessively. Currently twice that our needs for Westerners! So do not worry proteins there everywhere: bread, rice, pasta, nuts, and vegetables. Even fruits give you protein!
The last obstacle is used. The variety of dishes and flavors is waiting for you, and you will feel very satisfied but surprisingly lightweight (less acidity in your body, concretely) that will make you change your mind! Besides, if you want to have concrete explanations about the impact of meat on health: its here!
And do not forget to prioritize the taste! Spices, herbs, oils, creams are there to help you, just like dozens of sites dedicated to the kitchen and the section “Revenue” Palace Savant. For example, discover this incredibly simple and delicious recipe for veganism which is unforgettable.
“Can we live without any food of animal origin? The answer is yes. No problem. There’s nothing in the food of animal origin that does not exist in plant foods”
– (Dr. Christian Tal Schaller)
All the nutrients our body needs are found in plant foods, and that is not surprising. All that is in the meat and dairy products are also derived from plants consumed by animals!
Vegan high protein diet plan
If you’re vegetarian or vegan, it is likely that you have addressed the theme of proteins, usually by a question asked by your friends or your family.
We do not know why, but symbolizes meat proteins in most developed countries. If you do not eat meat, you will be told that you have a lack of protein in your diet problem.
Hence, do the vegetarians and veganism, they get protein?
Protein is not a problem in the diet of vegetarians and vegans.
All vegetables contain amino acids that are used by the body to create proteins. If you consume enough calories and a wide variety of plant foods, protein intake will be appropriate.
What is protein?
Proteins are organic compound composed of 20 different amino acids. The protein functions are the creation and maintenance of cells and help in the metabolism of food. The protein comes from the Greek word “protein” which means primary.
The proportion of protein required for us:
A balanced diet is a balanced distribution of nutrients without excess energy. The tips are usually found, as a percentage of total energy intakes:
- For protein, 11 to 15%;
- For lipids, from 30 to 35%;
- For carbohydrates, 50 to 55%.
In practice, this means that for 1000 kcal provided to the organization, 110 to 150 kcal should be made by proteins. 1 g of protein 4 kcal containing this implies a contribution from 27.5cm to 37.5 g of protein.
According to official recommendations, each 1,000 kcal should bring 27.5 to 37.5 g of protein.
The essential amino acids for the creation of protein
Humans and animals can create some types of amino acids that make up proteins in our bodies, but the others we must identify otherwise.
There are many important amino acids necessary for human health. Amino acids that our body can make processing by other nutrients are called non-essential amino acids.
The myth of the combination of proteins
All foods, or nearly all, contain proteins and all proteins usually contain some of the 20 amino acids. Foods with healthy amounts of essential amino acids are called foods with complete protein.
Examples of complete protein with vegetable: quinoa, amaranth, buckwheat, hemp seeds, soybeans, and spirulina. You might think to eat amino acids in the same meal so they can work together. This is not the case!
We are not obliged to combine the protein to be in good condition; we must only consume a wide variety of foods that contain it.
Dried vegetables, fruits, and soybeans are high protein foods of plant origin. How much protein do we need? What is the recommended daily amount of protein? In general, if you eat enough calories and has enough energy for the whole day, it means that receives a sufficient quantity of protein.
All plant foods contain protein. It’s hard to have a protein deficiency in a varied vegetarian diet. Apparently, if we eat only butter, sugar or alcohol, it will not favor us.
Deficiency of protein for vegetarians or vegans
Protein deficiency is not common in countries like the US or the UK, where most people have access to adequate food. In countries where, against, poverty spread this lack of protein is a real problem.
Excess protein, especially animal, is common in industrialized countries. It was also associated with diseases now standard, such as cancer and heart diseases.
If you have doubts about the consumption of protein to your diet, consult your doctor or nutritionist for additional information. Most people do not realize that our body needs only a certain amount of protein. The milk protein casein, for example, steals calcium to bones.
It almost sounds like an oxymoron – Vegan Cheese. Vegan by definition is avoidance of milk products and nothing spells milk products like cheese. So one may think that how to make vegan cheese must be a tough riddle to crack. However it is much easier than you make think.
Cheese is an important ingredient for many staple items. If you are fond of pizza and you are turning vegan, you will find it very hard to locate a vegan pizza joint. If you are fond of burgers and you are turning vegan, you will suddenly find them without a relish. Similarly macaroni would not be that much delight, without layering of shredded cheese. In fact you might as well bid the entire Italian cuisine goodbye.
One of the reason why cheese has percolated everywhere in the human world is because it has so many varieties. Hundred of variety of cheese are produced everywhere. Vegan cheese cannot be considered another variety but rather it is a derivative of cheese.
So what exactly is vegan cheese? Milk and animal based enzymes are totally absent from vegan cheese. Instead of relying on dairy based or animal based ingredients vegan cheese is entirely derived from plant foods. It means it is completely free of hormones and antibodies, two reason people want to avoid food derived from animals.
The basic ingredients of making vegan cheese are solidified vegetable oil (such as palm or coconut), soya protein, thickening agar flakes, nutritional yeast and nuts such as cashews and macademia/almonds, natural enzymes, tapioca flour, arrowroot, pea protein, vegetable glycerin and assorted bacterial cultures. With these ingredients you can make different variety of vegan cheese.
One is raw vegan creamy cheese made with simply three ingredients – macadamia nuts, cashew nuts and water. To make this simplest of vegan cheese you need a blended with which you will together blend all the three ingredients. Remember if your blender is not high speed, then you may need to wipe off the “cheese” from time to time from the blades. This blending will give a creamy texture to your vegan cheese. Next put a colander on a plate and place a cloth inside the colander. Now pour the “cheese” mixture onto the cloth. Place the bag you have made into a cloth and keep a weight on top ensuring no mixture escapes from the cloth.
Now leave the mixture for 24 hours and open the bag once the time is elapsed. Your cheese should be ready and it should be tasty. However it wont taste like cheese, or atleast the cheese you are used to but remember comparisons are odious. Just see how it tastes on its own, without keeping any comparisons in mind and youa will realize what you have made.
Other different varieties of vegan cheese are fresh vegan Moraxella cheese, extra sharp vegan cheddar cheese, vegan peppery jack cashew cheese, smoked vegan coconut gouda, raw vegan cheese, herb and nut encrusted cheese, aged raw nut cheese, smoky pasty cashew cheese, gourmet dairy fried cheese, raw almond parmesan cheese and lemony almond vegan cheese.
An alternative to making vegan cheese is buying one from the market. Vegan cheese is tasty enough to warrant enough commercial interest of manufactures. You can use it with other vegan dishes like vegan potato soup and vegan carrot cake.
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