Once children start consuming solid food, life-long eating habits begin to take root. What they learn from parents, friends, and others will shape the way they eat. This means that even when a child is young, nutritional education is extremely important for laying the groundwork for their habits and health. And, the evidence is clear, children who consume a nutritious diet at a young age are likely to stick with it and have a greater chance of avoiding health problems later on in life. There is no question that a vegan diet, void of animal products, refined sugars, and processed junk, can provide the full spectrum of nutrients that active, growing bodies need. To help remove the guesswork, here are 10 great vegan foods for your child!
1. Carrots
Carrot sticks are a great snack! Loaded with beta-carotene, carrots are a great choice for promoting eye health and skin integrity. [1] [2] Carrots are an excellent source of antioxidants and offer protection against the damaging effects of free radicals. Vitamin A is a fat-soluble vitamin, so consuming the vegetable with a nut butter or some type of healthy, unrefined oil (olive or coconut oil) is helpful for increasing absorption.
2. Almond Butter
Peanut allergies are common in children and more people are turning to peanut butter alternatives. Almond butter, a more nutritious, tastier nut butter, is quickly becoming a favorite to many. Parents like it because it offers a dense source of calories for their growing, active children. Also, almond butter contains a good source of vitamin E, calcium, and protein. Vitamin E is a fat-soluble vitamin and acts as a potent antioxidant that supports neural health and brain development. [3] Calcium and moderate levels of protein are helpful for increasing bone density, a great benefit for developing children. [4]
3. Oranges
Oranges are packed with vitamin C, a nutrient responsible for collagen synthesis. Collagen is essential for muscle development, making vitamin C something every kid needs. [5] It’s also an incredibly important vitamin for maintaining the quality and strength of the immune system. [6] Children are often more susceptible to sickness, especially when they begin to socialize more during school and extracurricular activities.
4. Bananas
This kid-friendly fruit provides a good source of magnesium and potassium — nutrients essential for growth and nerve function. Bananas are also an excellent source of vitamin C and B6, both of which are necessary for physical and mental development. [7] While bananas may not be the most nutrient-dense food on the planet, kids love its easy, natural wrapper and sweet taste.
5. Green Vegetables
When it comes to giving your child a nutritious meal, you can’t go wrong with vegetables. The old image of a whiney kid not wanting to eat his Brussels sprouts doesn’t have to be true. Fresh green vegetables that are roasted, grilled, sautéed in olive oil, or even served raw can be more appealing to children of all ages compared with mushy, canned varieties. Plus, fresh vegetables retain more of their nutritional value, offering an advantage over canned alternatives. Read more
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