Vegan Kids Nutrition

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Have you ever wished your child's school offered more plant-based meal options? You're not alone! Many vegan and plant-based families struggle with the lack of meal choices that fit our dietary needs in schools. 

In this episode, Karla sits down with Jodi Gruhn to discuss the growing interest of plant-based meals in schools. Jodi shares her insights, her work through Wholesome Minnesota, and tips on how parents can advocate for healthier meal options in educational settings.

Here's what we covered:

• Jodi's journey to transitioning to a plant-based lifestyle
• The role of Wholesome Minnesota in promoting and helping implement plant-based meals in schools and other institutions
• Addressing the cost concerns associated with plant-based products in schools
• Insights of what school nutrition leaders are saying about plant-based meals in school settings 
• Why creating collaborations with school nutrition leaders is important 
• What are ways we can make plant-based meals appealing to all students?
• What schools are currently doing to bring culturally appropriate meals and bring inclusivity to students
• Tips for parents and caregivers on advocating for plant-based options in their children's schools

Links shared in the episode:

• Wholesome Minnesota website
• Jodi Ghrun contact information: jodi.gruhn (a) exploreveg (dot) org
• {Blog} Vegan School Lunch Ideas

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

Ever wondered how other vegan parents navigate certain social situations, like birthday parties or school events? 

I sure have. Navigating a vegan feeding journey can sometimes feel lonely and knowing what others do or how others handle certain challenges helps us not feel so isolated. 

In Episode 21, I invite Mistye Momon from Buttafly Kisses Vegan Treats to share some of the challenges she experienced throughout her 22 years in raising a vegan family—with five kids. 

Here’s what we cover: 

>> How baking for her child’s needs to participate in birthday celebrations led her to start a vegan business 
>> The anxiety that she experienced on how to navigate birthday invitations beyond desserts
>> Food examples that Mistye brought to birthday celebrations for her vegan children
>> How Mistye found confidence to advocate for herself and vegan children
>> The comments Mistye heard about her choice in raising a vegan family 22 years ago
>> The challenges she faced with healthcare providers
>> Top meal ideas for feeding a large family

Links mentioned on the episode

>> Buttafly Kisses Vegan Treats website
>> Mistye Momon Instagram account
>> Vegan Meal Ideas for Toddlers and Kids

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

Calcium is a nutrient many parents and caregivers feel worried they’re not meeting in their child’s meals. It’s common to feel that way as it’s a nutrient that helps build stronger bones and teeth—crucial for support a vegan child’s overall growth. 

In this episode of the Vegan Kids Nutrition Podcast, you’ll hear about a vegan parent’s concern in meeting their child’s calcium needs and what top plant foods you can incorporate at home to help meet calcium requirements. 

Here’s what we cover: 

>> Highlighting a previous newsletter article as part of PLANTiful
>> The story of a past client who felt extremely worried about their vegan toddler’s calcium needs
>> A feeding approach to move away from to relieve anxiety
>> My top calcium-rich plant foods that help vegan kids meet calcium requirements

Links mentioned in the episode

>> Join over 8,000 parents receiving exclusive nutrition tips in PLANTiful, a monthly newsletter
>> Schedule a coaching call with me for feeding support

Read the Transcript

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

A recent study looked at iodine content of plant-based products in the Swiss market. On a broader scale, it gives us a perspective of how iodine content in plant-based foods impact overall nutrition for our vegan kids. 

In today’s episode, we take a look at the iodine content in plant-based products in the Swiss market, why is iodine so important for growing vegan kids, and how our food system can make progress in the making of plant-based products.

Here’s what we cover: 

>> Data of iodine content of Swiss market on plant-based milk, plant-based cheese, plant-based yogurt, and fish alternative
>> How iodine content lacks in plant-based products in other countries
>> What is iodine and why is it important for growing vegan kids
>> Are fruits and vegetables enough for meeting iodine needs?
>> A look of iodine content from a global perspective 
>> My professional thoughts about iodine content in pre-packaged plant-based foods
>> How to meet iodine needs for a vegan baby, vegan toddler, and older vegan kids

Links mentioned in the episode

>> Supplement Guide for Vegan Kids
>> Swiss study on iodine content of plant-based foods
>> Iodine for vegan kids and teens: what every parent should know about meeting this essential nutrient

___________________________________________

Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

Some of the most common challenges I continue to hear from vegan parents like yourself is how to feed, what to cook, and what foods to focus on for your vegan picky eater.

In today’s episode, we discuss a common feeding practice to “get” picky eaters to eat a particular food they’re avoiding or refusing to eat—hiding foods in mixed or prepared dishes. I share my honest thoughts about this feeding practice and what you can do instead to help your picky eater broaden their food acceptance. I’ll also share why chia seeds are a great daily use for supporting the growth of your vegan picky eaters. 

Here’s what we cover: 

>> A recap of my own experience with picky eating with my oldest daughter
>> The most common food where foods are hidden for picky eaters
>> Why hiding foods for your picky eater is a disservice to their feeding journey
>> How hiding foods can make picky eating behaviors worse
>> The nutrients of chia seeds and why they are great for your vegan picky eater
>> Ways to use chia seeds in your meal planning

Links mentioned in the episode

>> Blog Article - 26 Vegan Meal Ideas for Toddlers and Kids
>> Episode 12 - How I do it: Boost Vegetable Intake with these 5 Strategies
>> Vegan Kids Cookbook
>> FREE Picky Eating Guide

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

A child’s eating habits are developed early in childhood and as parents, how we approach feeding our vegan kids directly impacts their eating habits. 

In today’s episode, I am sharing my own eating and meal challenges I experienced with my oldest daughter during her time at a new pre-school. I share how her anxiety around food stemmed from the feeding environment she experienced at school and how that impacted her overall eating. 

You’ll walk away with knowing what to do at home to foster healthy eating habits long-term and continue supporting your child’s growth. 

Here’s what we cover: 

>> A look into the four common parental feeding styles and how that impacts a child’s eating
>> How my oldest daughter’s picky eating significantly changed with a certain feeding style and environment at school
>> My top 4 recommendations to do at home to foster healthy eating habits long-term
>> How a child can regulate their own intake with more autonomy 
>> What I did to transform meal time battles into more food acceptance 
>> The power of food play to help your vegan child try and accept plant-based foods

Links mentioned in the episode

>> Episode 12 - How I do it: Boost vegetable intake with these 5 strategies
>> Vegan Kids Nutrition Blueprint course

___________________________________________

Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

Whether you choose to raise your kids on a vegan diet for ethical reasons or for health reasons or environmental reasons or all the above, you may know that feeding your kids a vegan diet can support their growth and development.

However, many outside the vegan community continue to question whether a vegan diet is actually nutritionally adequate for a child. And even strongly oppose a vegan diet for children, saying a vegan diet is cruel or dangerous for a growing child. 

In today’s episode, I am debunking three myths about a vegan diet for children to bring awareness and to finally show that kids who follow a vegan diet can grow into healthy humans. 

Here’s what we cover:

>> How a vegan diet can be nutritionally adequate at every stage of growth
>> Why is meat and dairy so central to society’s meal plan?
>> The nutrients that are believed to be missing on a plant-based diet
>> Why non-heme iron from plant-based foods is more advantageous 
>> How the animal agriculture industry is one of the biggest industries that intentionally inflict pain and suffering 
>> Is a vegan diet more expensive than an omnivore diet? 

Links mentioned in the episode
>> Ep 1. Is a vegan diet unsafe for children?
>> Vegan Kids Nutrition Blueprint course 

Read the transcript here

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

Protein is the primary food to focus our meals around…or is it? 

We often hear about the importance of protein and that without enough of it, our bodies can’t thrive—especially that of vegan kids. Many of us want to ensure that our vegan kids are meeting their protein needs but often feel worried they’re not getting enough from the amount they eat at meal times. 

In today’s podcast episode, I’m sharing the truth about how important protein is for vegan kids and how you can feel reassured that they’re getting enough. 

Here’s what we cover: 

>> Brief background on the Food Guide Pyramid and how society has placed so much emphasis on protein
>> The two major macronutrients that vegan kids need to support their growth
>> Percent of calories that vegan kids need from protein in their diet
>> Do vegan kids need protein powder? 
>> Top sources of plant protein
>> How to ensure you’re meeting your vegan kids protein needs without calculating anything

Links mentioned on this episode

>> Vegan Kids Nutrition Blueprint course
>> Vegan Kids Cookbook

___________________________________________

Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

“How do you respectfully put a baby in a high chair when they're fighting/kicking because they don't like to be strapped in?”

Feeding our vegan kids is hard work and when you add other elements to this, like navigating how to sit your child on their high chair, this task only feels more overwhelming. 

In today’s episode, I’m revealing three common reasons why your vegan baby may be resisting sitting in their high chair. You’ll also hear a helpful tool that I use with my two girls that ensures they know what to expect as meal time approaches. 

Here’s what we cover: 

>> A brief update to how I plan on sharing content on my platforms
>> How a baby communicates about their appetite 
>> What to consider when establishing meal time routines/schedules
>> The requirements of a high chair to ensure it’s comfortable for your vegan baby
>> My favorite high chair and the one I use for my two daughters
>> Why portion sizes matter when feeding your vegan baby
>> What I tell my daughters to help them through a transition 

Links mentioned in the episode

>> FREE Starting Solids with Baby Led Weaning Guide
>> Stokke Tripp Trapp High Chair (affiliate link)

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Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition

Send Karla a message

“Really struggling to see how we can get sufficient choline even with a good spread of plant-based sources”.

This was a message from a vegan parent I received on social media. They have heard that choline is important for the growth of vegan kids but question how to actually meet their child’s needs. And many other vegan parents question too, especially when their  vegan child is a picky eater or when they perceive their child isn’t eating enough. 

In today’s podcast, I am sharing two simple tips of how you can meet your child’s choline needs on a vegan diet and how choline supports the growth of your vegan kids. 

Here’s what we cover: 

>> A brief recap of my life events (i.e. I welcomed a new vegan family member!)
>> What is choline and it’s role in supporting a vegan child’s growth and development
>> How much choline do vegan kids need at each stage of growth
>> Plant-based food sources with the highest amount of choline
>> The one plant food that can help meet choline needs for vegan kids
>> How to think about meal planning so that you feel reassured your kids are meeting their choline needs

Links mentioned in the episode

>> Episode 9 - The Most Important Thing to Implement and Help Vegan Kids Try Foods
>> Vegan Kids Nutrition Blueprint course

Read the Transcript

References

1. “Choline.” VeganHealth.org, veganhealth.org/choline/#functions.
2. “Office of Dietary Supplements - Choline.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Choline-HealthProfessional/.

___________________________________________

Want to learn what supplements your vegan kids need at each stage of their growth? Grab the FREE Supplement Checklist so you can feel confident you're providing everything they need to support their growth and development.

Click here to grab the FREE Supplement Checklist

Connect with me:

Website: www.vegankidsnutrition.com

Instagram: @vegan.kids.nutrition