Vegan Kids Nutrition – Details, episodes & analysis

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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

Have you ever been judged, received a negative comment, or simply felt unsupported of your choice for raising vegan kids? I’m going to take a guess here and say: yes. 

It’s so common for so many vegan families to be looked down upon simply because of the dietary pattern we have chosen for our family. This leaves us feeling unsupported and for some of us doubtful of how we are feeding our vegan children. 

In today’s episode, I’m sharing with you a behind the scenes look of how raising kids on a vegan lifestyle feels like an everyday uphill battle. While this is primarily based on my personal experience, I felt called to share because I know that many of you will resonate with it. That’s why I’ll share with you the one true thing you should always carry with you to feel confident throughout your vegan family journey. 

Here’s what we cover: 

>> How receiving negative comments makes us question our choice
>> What you should carry throughout your journey to best handle negative situations
>> My personal journey on what I’m still learning in raising a vegan family
>> A personal story of encounter with a colleague who is not on board with a vegan diet for kids
>> The professional uphill battle of advocating a vegan lifestyle for children
>> How we all deserve to feel supported of our lifestyle of choice
>> The impact you are making in our world despite the judgement from others

Links mentioned in the episode

>> Episode 4 - How to turn negative comments into a lifestyle you are proud of
>> FREE Essential Starter Kit for Feeding Vegan Kids

___________________________________________

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

Raising a vegan family is much more than offering healthful plant foods. It’s about ensuring that adequate nutrition is provided to support our vegan kids growth and development. 

In today’s episode, I’m sharing with you the 5 healthful habits for vegan families to implement so that children healthfully thrive on a vegan lifestyle. Ultimately, whether you'll be starting to implement these habits or already following a few, you'll feel confident that you're doing everything you need to do to support your kids growth and development. 

Here’s what we’ll cover: 

>> The plant foods to prioritize
>> Why focusing on calcium is important for a vegan child’s growth
>> How supplementation is key on a vegan diet
>> How a past client changed family meal dynamics to support her child’s growth
>> Why having routine or rhythm in meals and snacks helps vegan kids thrive
>> The benefits that come for your vegan child by having family meals

Links mentioned in the episode

>> Best Plant Milk for Vegan Children
>> Tahini Dressing
>> Vegan Kids Nutrition Blueprint program

References

1. Harrison, Megan E, et al. “Systematic Review of the Effects of Family Meal Frequency on Psychosocial Outcomes in Youth.” Canadian Family Physician Medecin De Famille Canadien, College of Family Physicians of Canada, Feb. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325878/ 
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. (PDF)

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

Have you ever served a meal to your vegan toddler or child only to feel frustrated that they didn’t touch certain vegetables? Meal planning for your vegan kids can often feel overwhelming when they choose not to touch, try, or eat certain plant foods—like vegetables. 

You try different strategies like getting them fun utensils or cutting foods in fun shapes but they still don’t seem interested. And this causes more anxiety on not knowing how to actually “get” your vegan child to try them. Naturally when this happens, we begin to label them as picky eater. 

In today’s episode, I’m sharing with you what you can do at home to help your vegan kids try new, plant foods. This strategy is not for kids who have extreme picky eating (less than 5 foods) or other eating disorders (like anxiety of ARFID) but more for vegan kids who feel hesitant to try certain vegetables or plant foods. 

Here’s what we’ll cover: 

>> My personal story of toilet training my daughter (and how this mirrors how we approach our selective eaters)
>> How our own attitude affects our vegan children’s eating habits
>> Why children desire to do things on their own
>> The message we send when we intervene with their food choices
>> How allowing our vegan kids to lead at the dining table helps them try vegetables
>> One simple phrase you can say to help your vegan kids feel trusted with their food choices

Links mentioned in the episode

• 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

For many first time vegan parents, starting solids is both an exciting and overwhelming time. Many feel excited to start Baby Led Weaning on their vegan journey and others feel concerned about chocking, what first foods to offer, what equipment is needed like the best high chair, and what nutrients does a vegan baby need in this stage of growth. These are all concerns I had too when my daughter was about to start her vegan Baby Led Weaning journey! 

In this episode, I am sharing with you the 5 things you need to successfully start solids—whether starting with puree or Baby Led Weaning—so that you feel confident throughout your journey. 

Here’s what we cover:

>> My personal challenge in starting Baby Led Weaning with my vegan daughter

>> Answering the question of: “Can you wean your baby on a vegan diet?”

>> Why having patience is important at the start of solids

>> What it means when your vegan baby spits out food and what to do about it

>> What to look for when considering a high chair 

>> My number one recommendation for the best high chair for your baby 

>> Why an open cup is better than a sippy cup or 360 cup

>> How dietary fat is important when starting solids and what plant foods you can provide


Links mentioned on the episode: 

>> Free Vegan Baby Led Weaning Guide

>> First Foods for Vegan Baby Blog Post

>> The Vegan Baby Led Weaning Program (step-by-step online course to starting solids)

___________________________________________

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

Meal planning for your vegan kids can sometimes feel overwhelming. Some vegan parents feel concerned that they may be missing certain nutrients, others feel stuck on what to prepare for dinner or even school-lunch boxes, and others may feel like they’re just not good enough, leaving them feeling concerned about their vegan child’s overall diet.

The truth is that you can have more clarity and confidence in meal planning for your vegan family. And in today’s episode, I’m sharing with you the stories of two past clients who had these same challenges around meal planning but worked their way to feeling confident.  

Here’s what we cover: 

• A quote around the fears and worries a vegan parent shared with me
• The story behind how Kim broke free from the anxiety around feeding her vegan baby
• The story of how Fernanda found clarity on how to meal plan for her picky eater
• The one thing you can focus on to move forward in feeling confident as a vegan parent
• A simple strategy to simplify your meal planning 

Links mentioned in the podcast

• Cherry Green Pea Smoothie
• Vegan Kids Nutrition Blueprint course
• FREE Essential Starter Kit for Feeding Vegan Kids

___________________________________________

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

Your vegan kids need iron to support their growth and development. And if you’re already saying “C’mon Karla, I knew that already”. Well, hear me about because not all vegan parents focus their attention on this crucial nutrient during childhood. 

In today’s episode, I’m sharing three simple yet proven strategies that can instantly help your vegan child meet their iron needs so that you have peace of mind that you’re doing the right things in feeding your kids a vegan diet. 

Here’s what we cover: 

>> How iron helps support a vegan child’s growth
>> The prevalence of iron deficiency anemia during childhood 
>> Why meal planning around legumes is important 
>> How vitamin C helps with iron absorption 
>> Can using a cast iron pot help?

Mentioned Links

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

References

1. Alexy, U., Fischer, M., Weder, S., Längler, A., Michalsen, A., Sputtek, A., & Keller, M. (2021). Nutrient Intake and Status of German Children and Adolescents Consuming Vegetarian, Vegan or Omnivore Diets: Results of the VeChi Youth Study. Nutrients, 13(5), 1707. doi:10.3390/nu13051707
2. Alves, C., Saleh, A., & Alaofè, H. (2019). Iron-containing cookware for the reduction of iron deficiency anemia among children and females of reproductive age in low- and middle-income countries: A systematic review. Plos One, 14(9). doi:10.1371/journal.pone.0221094
3. Anemia in Children and Teens: Parent FAQs. (n.d.). Retrieved from https://www.healthychildren.org/English/health-issues/conditions/chronic/Pages/Anemia-and-Your-Child.aspx
4. Baroni, L., Goggi, S., & Battino, M. (2019). Planning Well-Balanced Vegetarian Diets in Infants, Children, and Adolescents: The VegPlate Junior. Journal of the Academy of Nutrition and Dietetics, 119(7), 1067-1074. doi:10.1016/j.jand.2018.06.008
5. Janus, J., & Moerschel, S. (2010). Evaluation of Anemia in Children. American Academy of Family Physicians, 81(12), 1462-1471.
6. Messina, V., & Mangels, A. R. (2001). Considerations in Planning Vegan Diets. Journal of the American Dietetic Association, 101(6), 661-669. doi:10.1016/s0002-8223(01)00167-5
7. Sharieff, W., Dofonsou, J., & Zlotkin, S. (2008). Is cooking food in iron pots an appropriate solution for the control of anaemia in developing countries? A randomised clinical trial in Benin. Public Health Nutrition,11(9), 971-977. doi:10.1017/s1368980007001139

___________________________________________

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

Many families who choose to feed their vegan baby with infant formulas are often unsure whether soy-based infant formulas are safe. For majority of vegan parents, they fear that soy may have adverse effects on the growth and development of their baby. And for others, they wonder if a formula made from soy protein isolate is suitable for their vegan lifestyle. 

In today’s episode, I’m sharing some insights about how soy-based infant formula can support your baby’s growth and development. So that you ultimately feel confident feeding your vegan baby with formula. 

Here’s what we cover:

>> My personal journey in nursing and the one reason I used infant formula to feed my daughter
>> The nutritional profile of what makes a soy-based infant formula adequate for infants
>> Why infant formulas contain sweeteners like corn syrup solids and their purpose in nutrition
>> How soy does not have negative reproductive outcomes
>> Is there currently a vegan infant formula on the market?
>> How a homemade recipe for a vegan infant formula is not appropriate
>> Why formulas marketed for toddlers are not adequate for infants

Links mentioned in this episode

• Vegan Kids Cookbook
• Episode 3 - Breaking down top 3 misconceptions on soy foods

References

1. Bhatia, J., & Greer, F. (2008). Use of Soy Protein-Based Formulas in Infant Feeding. Pediatrics, 121(5), 1062-1068. doi:10.1542/peds.2008-0564
2. Center for Food Safety and Applied Nutrition. (n.d.). Questions & Answers for Consumers Concerning Infant Formula. Retrieved from https://www.fda.gov/food/people-risk-foodborne-illness/questions-answers-consumers-concerning-infant-formula#:~:text=March 1, 2006.-,Does FDA have nutrient specifications for infant formulas?,for 9 of those nutrients.
3. Choosing an Infant Formula. (n.d.). Retrieved from https://www.healthychildren.org/English/ages-stages/baby/formula-feeding/Pages/Choosing-an-Infant-Formula.aspx
4. Commentary On Breast-Feeding And Infant Formulas, Including Proposed Standards For Formulas. (2009). Nutrition Reviews, 34(8), 248-256. doi:10.1111/j.1753-4887.1976.tb05782.x
5. Messina, V., & Mangels, A. R. (2001). Considerations in Planning Vegan Diets. Journal of the American Dietetic Association, 101(6), 661-669. doi:10.1016/s0002-8223(01)00167-5
6. Tuohy, P. (2003). Review Article. Journal of Paediatrics and Child Health,39(6), 401-405. doi:10.1046/j.1440-1754.2003.00178.x

___________________________________________

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

If you’ve ever been shamed, ridiculed or judged for choosing to raise your children on a vegan lifestyle, let me start off by saying I’m sorry. No parent—regardless of their chosen eating pattern—should ever have to experience this. 

It is too often that I hear from vegan parents just like you about negative experiences with family, friends, or healthcare providers simply because of the way you have chosen to raise your family. Yet, what others don’t see (or choose not to see) is that this is a lifestyle that brings more good to this world and for all of us in the vegan community, this is a lifestyle that feels right to us. 

So, in today’s episode, I’m giving you my exact framework for how I personally navigate negative comments and experiences when it comes to raising my own daughter on a vegan diet. This is a 4-step framework with suggestion phrases that you can say so that you ultimately feel confident in voicing your beliefs and values. And more importantly, in feeling proud as a vegan parent. 

Here’s what we cover: 

>> A visual exercise that continues to excite you about following a vegan lifestyle
>> My 4 tips on what to do or say when someone shares a negative comment 
>> Why ignorance isn’t the only reason others say negative comments to vegan parents
>> How acknowledging rather than justifying our values goes along way
>> The number one reason for remembering your ‘why’ for raising vegan children

Links mentioned in this episode:

• Vegan Kids Cookbook (recipes + meal plan)

___________________________________________

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