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On this holiday, there’s a good chance you’ll be sharing a table with a smaller group than ever before, but since 1 in 4 Americans eats more plants, a group member will likely tell you, “I eat plants. based or vegan these days. “It could even be you, telling your family about your determination to be healthier, for yourself and the planet, and for the good of animals. Luckily, two doctors have written a new book on how to get healthy. plants and involve your family, and doing it in a healthy and healthy way. These doctors, one pediatrician and another a herbal health specialist, both know the ins and outs of the how to get enough vitamins and minerals, protein and micronutrients; and how to make sure that everyone who chooses to eat is doing so in a healthy and safe way, without compromising any aspect of their diet.
Dr Reshma Shah is a pediatrician in the Bay Area, clinical member of the Faculty of Medicine at Stanford University, and a practitioner of integrated medicine at Stanford. Dr Brenda Davis is a herbal physician who has written a total of 12 books on the subject, having raised her now adult children at an herbal table.
Together, they’ve written a new book, a Complete Guide to Getting Started on Plant-Based Nutrition for Families, called Nourish: .
“If there is a parent who is vegan or who wants to be more, we wanted to give them the tools they need to feed their family this way, and not have to worry about nutrient deficiency. , then we provide advice and strategies, ”said Dr Shah. The book contains over 50 recipes to get them started. “
Dr. Brenda Davis is one of the pioneering dietitians in plant-based nutrition for all ages. She has written books on how to eat healthy with a vegan or vegetarian diet, a raw vegan diet and how to eat to prevent or reverse type 2 diabetes. Dr. Davis has pioneered this topic for 30 years, spoke in 30 countries and conducted research on this topic, even in the Canary Islands. She helps families to eat plant-based foods of all ages and all stages of life, accompanying them through pregnancy and breastfeeding and of course parenthood.
“People know I’m vegan and plant-based and parents will come to me and tell me my daughter wants to be vegetarian and can you convince her not to be?” Instead, I want to help parents learn that it can be and that it’s healthy. And that they can do it too. We wanted to give them the tools to do it safely and efficiently. And of course there are now a lot of parents who think it’s better for the planet and the health of their family, but they wouldn’t know where to start. “
Parents can raise healthy, vibrant children on a plant-based diet. It is absolutely possible
“The only thing we want people to know is that it is entirely possible to raise healthy, vibrant children on a plant-based diet. It’s not that difficult, ”says Dr Shah. “People think that if you’re vegan or vegetarian, you need to focus on nutrients, but I want to stress that this is also true for omnivorous children. All diets should be planned appropriately. You can do it safely and properly. on a plant-based diet. “
“And people assume that if I need a supplement with a plant-based diet, it’s not as good to eat it,” adds Dr. Davis. “But the grains we all buy in the store are now fortified with vitamins, as are our milk and formulas. We already have dietary supplements in our diet.”
How to start a plant-based diet for the whole family
“People think they have to do it all at the same time, but you don’t. Go at a pace that’s right for your family. So you don’t have to do everything at the same time, ”emphasizes Dr Shah. “The first thing to do is take what your family likes and watch that. Do they like pasta with marinara sauce? Excellent. Or if they are used to meat sauce, you can add plant-based meat if you like. Try a tofu scramble instead of eggs one morning. Find out how to turn anything they already enjoy into a plant-based version, and try do more. “
Make easy swaps like plant-based milk and don’t worry about birthday parties
Substitute the easy stuff: almost or oat milk for the real thing. Non-dairy butter, cheese spreads, and nut cheese work well. You can easily substitute for a flax egg or a chia egg, doctors recommend. Trade where your family won’t even notice.
“We focus on cooking at home with whole grain ingredients and whole foods, but swap plant-based dishes as often as you like at first, then do more over time. Explains Dr Shah. Don’t worry if you go back. No vegan police are going to come and say you can’t use a veggie burger. Some of these foods are really helpful when kids are trying to make the transition.
Some parents worry about birthday parties and football, she points out. “Try to be herbal at home and don’t worry too much about what’s going on outside the house,” she suggests. “Or bring your own snack. People who have allergies like celiac or nut allergies so less judgment on this.”
Dr Shah adds: It’s so easy to transition from breakfast. so much vegetable milk and scrambles. It gets a little more complicated at dinner as it is built around animal products in our culture. But look at the spaghetti and the meatballs or the tacos and see how m = you could make the transition to a plant-based version. Try the veggie dumplings and all the different things and see how your family loves them. Keep experimenting, adding one recipe at a time or one meal at a time can be very helpful.
And of course, if it’s the teenager who decided to go vegan and it’s the parents who resist. it is the teenager who should be responsible for going to the store and bringing home vegan options.
The transition looks different if it’s the idea of the kids
Sometimes the children are leading the charge. “How your family handles it will depend on whether it’s the parents’ idea or the child’s idea,” says Dr Shah. “The kids are going to be a lot more enthusiastic if it’s their idea. The children will be sensitive to this transition, ”she adds, especially since if they come back from a rescue farm or a petting zoo and announce that they are not eating meat, they want be respected in this decision.
If it’s the kids who are making the transition, parents may be reluctant, Dr. Davis found. Some people will watch Forks on knives or What is the health, or whatever the movie and they’re vegans the next day. How the transition works will depend a lot on how you drive and how fast you want to transition.
Do you need to supplement after you or a family member has given up on meat and dairy?
“There are so many benefits with a plant-based diet in terms of disease, but there is also a potential for deficiencies,” says Dr Shah. The two that worry you the most are vitamins B12 and D. But the truth is that most of the population lacks vitamin D. Other things that could be calcium deficiency, especially for young children who grow quickly, like 4 to 8 years old. Even an adult can struggle to get 1000 milligrams of iodine per day, but if you cook with iodized salt it can help. For vegans, you need to be a little aware of the sources of iodine.
“Supplements can help put parents at ease,” she adds. “We are not opposed to parents using a multivitamin that contains some of the nutrients like D and B and iodine, especially for children, but we recommend a liquid supplement like a chewable vegan … to avoid suffocation. “
The bottom line is that you can be herbal and healthy at every age and at every stage.
Eating herbal is a way to live a long, healthy life and keep your energy up
Dr Davis points out that for its longevity, vegetable consumption has been a boon to his health. “I’m almost 62 years old and I don’t feel much different from my 35 years old.” I can still do handstands, headstands and rollerblades, run and ski and run errands with my grandchildren.
“Eating herbal has preserved the integrity of my body. I look at my loved ones and in comparison, I still weigh the same, a few pounds lighter than when I got married. I am truly grateful for that. C is one of the benefits of living a healthy lifestyle. There are a lot of benefits. “
And, she adds, if you need one more reason, “I think it’s easier to feel good about yourself.”
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