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© 2024 Nutrition for Vegan Families - Vegan diet and plant based nutrition for vegan kids
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As a vegan parent, you're committed to providing your family with a healthy, ethical, and sustainable diet. You've put in the time and effort to research and learn about plant-based nutrition, but you may still face challenges in ensuring your family gets all the nutrients they need while navigating the complexities of a vegan lifestyle.
You're not alone in this journey, and any struggles you face are not a reflection of your dedication or abilities as a parent. The truth is, the strategies and approaches you've been following may not fully consider your unique family dynamics, lifestyle, or dietary needs.
Hi there, I'm Gen, a certified vegan nutritionist and proud mother of two amazing boys.
With years of experience in plant-based nutrition and firsthand knowledge of the challenges vegan families face, I'm here to tell you that providing a balanced, nutrient-rich vegan diet for your loved ones doesn't have to be overwhelming or complicated.
Welcome to the Nutrition for Vegan Families podcast, where I share practical tips, strategies, and insights tailored to your family's needs, helping you make informed decisions and create a sustainable, healthy vegan lifestyle that works for you.
I've been where you are, navigating the world of vegan parenting and questioning whether I was doing everything right for my boys. It was through my own journey of discovery and learning that I found the tools and knowledge to create a thriving, healthy vegan household.
Join me each week as we explore the latest in vegan nutrition research, dive into helpful strategies for meal planning and preparation, and discuss real-life experiences of vegan families just like yours. Together, we'll create a supportive community and empower you to confidently nourish your family with a plant-based diet.
Ready to take the next step in your vegan family journey? Let's start building a healthier, happier future together.
For more resources, recipes, and personalized support, visit my website at https://withextraveg.net/
Follow me on IG: @withextraveg
20 Episodes
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Are you struggling to get your kids to eat more vegetables, especially with a vegan or plant-based diet? It can feel like an uphill battle when your little ones push away the healthiest parts of their meals. But what if I told you that you might be worrying too much about how many veggies they eat?In this week’s podcast episode, I'm excited to share some enlightening insights and practical tips that will transform your approach to your kids' diet. Discover why vegan children might n...
Do you struggle to get your vegan kids to eat enough beans and legumes, even though you know how nutritious they are? It can be so frustrating when they turn up their noses at these powerhouse foods, leaving you worried about their protein, iron, and fiber intake. But don't worry, I've got you covered!In this episode, I'm sharing my top tips and strategies for getting your vegan children to happily munch on lentils, chickpeas, and other legumes. I'll reveal the two key things to remember...
Are you worried about whether your vegan kids are getting all the essential nutrients they need from their plant-based diet? Do you find yourself reaching for children's multivitamins as a safety net, just in case? In this episode, I’ll explain why relying on multivitamins for kids can actually hinder your child's development of healthy eating habits and why these should not be used as a nutritional crutch.Instead, I’ll share practical tips on ensuring your children receive all the vital...
Keeping up with your vegan kids' nutrition can feel overwhelming, especially during life's more hectic periods. As parents, we all face those times when despite our best intentions, meal planning and healthy eating take a backseat to simply getting through the day.This has been my reality lately, and with all that on my plate, finding the time and energy to ensure my vegan children are eating well has been more challenging than ever. It's easy to fall into the habit of ordering takeout m...
Are you worried that your vegan diet might not meet your family's iron needs?Let's debunk a common myth together! In this episode, I dive into the topic of vegan iron-rich foods, proving that you don't need red meat to meet your iron requirements. Join me as I share surprising research findings and introduce a list of vegan foods that pack more iron than a steak. From black beans to the mighty cocoa powder, discover how these plant-based alternatives can keep you and your kids well-...
If your doctor has told you that your vegan child has low iron, you might be feeling worried and unsure about what to do next.In this week's episode, I take you through the complexities of low iron levels in vegan children, debunking common myths and offering practical solutions.I dive into the crucial discussion on low iron—why it's a concern, the common yet misguided advice given, and the real issues at play.You’ll gain knowledge on how to accurately diagnose low iron, distinguishing betwee...
Have you ever wondered if your vegan child is getting enough zinc?While zinc doesn't get as much attention as other nutrients, it's incredibly important for growing kids who eat plant-based diets.Today, we dive into why zinc is important, how much your kids need, and easy ways to include it in their meals. With the right knowledge and some simple tips, you can make sure your child's diet is rich in vegan zinc, supporting their growth, learning, and immune system.Vegan foods high in zinc are f...
Are you worried your vegan kids aren't getting enough calcium without dairy in their diet?It's a common concern among vegan parents to ensure their children get all the essential nutrients for optimal health. The good news is that there's a variety of ways to include calcium in your child's vegan diet without relying on dairy products.In this episode, I'm going to discuss plant-based calcium for kids. We'll explore why calcium is so important for your little ones, not just for strong bon...
Dealing with a picky eater can make meal times a challenge, especially when you're aiming for a nutritious, vegan diet.And if you're a parent trying to ensure your child gets enough plant-based iron without resorting to supplements, this episode is tailored just for you. Today, we're diving deep into vegan nutrition for kids, focusing on vegan iron-rich foods that even the fussiest eaters can't resist! We'll explore why iron is so important for your vegan child's development and dis...
Are you worried your vegan child isn't getting enough iron? The common myth that meat is the only source of iron leaves many parents concerned.In today's episode, I’ll debunk myths about iron intake for vegan kids. Discover why red meat isn't the sole ticket to iron sufficiency and learn about the bounty of plant-based iron sources that can more than meet your child's needs.We'll delve into vegan nutrition essentials, focusing on how to infuse your child's diet with iron-rich foods like ...
Struggling to ensure your vegan kids are getting enough protein, especially when they're picky eaters? It's a common concern for parents of plant based kids. But what if the secret to nutrition isn't about overhauling their diet, but simply working with their current likes and dislikes?In this episode, I discuss the challenge of packing more plant based protein into the diets of vegan children with limited palates. It's a challenge I've tackled head-on in my own home, and I'm here t...
Are you worried your family isn't getting enough protein on a vegan diet? Many parents struggle with the fear that their children might miss out on essential nutrients when they choose a plant-based lifestyle. But what if I told you that there's a simple and delicious way to ensure your family thrives on vegan nutrition?In today's episode, I'm thrilled to share with you the secrets to a protein-packed vegan diet!I'll tackle the common concerns about protein sufficiency head-on, show...
Do you worry about how healthy your vegan kids' lunchobx really is? I mean, you pack the healthiest muesli bars you can find, but you do wonder how good they really are...What if there was a way to guarantee your vegan kids' are getting a healthy vegan lunch box every week, packed full of all the good stuff they need? There is! In this week's episode I talk about why making homemade vegan food for your kids' lunch box makes for a healthier and cheaper lunchbox - and one that your child is mor...
Do you feel like school lunchboxes are taking over your life?They seem to take hours to make every night, and you dream of the day when you can finally get your kids to pack their own?Not to mention the number of late night trips you make to the local supermarket because you ran out of lunchbox food?What if instead your child’s Vegan Lunch Box was the easiest part of your week?What if you always had something healthy on hand (that your vegan children actually love!) and they only took m...
One of the main reasons why kids decide they don’t want to be vegan anymore is because they see themselves as different to their peers, and don’t feel like they fit in and that they're missing out. And one of the places they notice this most is at school. Obviously the easiest way around this would be to make sure your kids’ friends are all vegan, but unfortunately that’s not possible for most of us right now. So it’s really important that we make sure that even though our kids are eating dif...
How do you make sure you pack a healthy lunchbox for your vegan kids? In this two part series, I teach you the essential nutrients you need to focus on to make sure your kids are getting everything they need to power them through the day at school.In part 2 I talk about how to make sure your kids' lunchboxes are full of the 3 most important nutrients for vegan kids - iron, zinc and calcium. I give you my favourite foods and ingredients to add into their lunchboxes to make sure they're getting...
How do you make sure you pack a healthy lunchbox for your vegan kids? In this two part series, I teach you the essential nutrients you need to focus on to make sure your kids are getting everything they need to power them through the day at school. In part 1 I talk about exactly why it's so important to make sure our vegan kids are getting enough energy or calories from their food, to ensure that they are growing and developing in a healthy way. I also give you my 2 easy strategies to make su...
In today's episode, I answer the biggest question of all - Is a Vegan Diet Actually Healthy for Kids? In addition to this main question, I also talk about some of the myths we're often faced with as vegan parents - you can't get enough protein from a vegan diet, you need red meat for iron, and you can only get calcium from dairy. Grab your free copy of my Top 5 Nutrients for Kids down below! Top 5 Nutrients Free GuideIf you're wanting to learn more about your kids' nutrition, how to structure...
How many times have you signed up a vegan meal plan, and felt like a failure because you just can't make them work? You sign up for a 7 Day Vegan Meal Plan, and last about 2 days, before resorting to take away and letting all that healthy food go bad in your fridge. Well, let me start by saying, it's not you, it's them. The reason why those vegan meal plans didn't work for you is because they weren't written for you and your family. Well in today's podcast, I'm here to talk to ...
In my first ever podcast episode, I talk about how dropping the perfectionism around our vegan diets actually makes us (and our kids!) healthier eaters in the long run. Where Does the Perfectionism Belief Come From?There is a strong underlying belief in the vegan world that we have to eat perfectly to be healthy. This comes from 2 areas. Firstly, the Meat and Dairy Industry works incredibly hard to spread the belief that we can't get the nutrients we need without meat and dairy.&nbs...
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