Defeating the Threat of Childhood Obesity
The solution starts at home. You can make a difference in your children’s lives simply by introducing a vegetarian diet. It has been proven that children who eat less meat and more fiber-rich fruits and vegetables are more likely to maintain a normal body weight. Eating less sugar, less sodium, and less saturated fat as a child will enable them to develop healthy bodies as they grow older. You can also encourage your children to be active. Limit their television time and computer use. Get them outside on the weekends for hikes, walks, and bike rides. You’ll be amazed at the difference, not only in their weight but also in their attitude!
School-age Vegetarians
While most vegetarian children have traditionally been raised as such since birth, more and more kids as young as eight or nine are choosing the lifestyle for themselves. This is great! And despite concerns, they usually don’t find themselves suffering socially because of it. A lot of children have to avoid various foods, like dairy, nuts, and chocolate, due to allergies, and vegetarian/vegan kids are no different.
You’ll probably have to provide them with snacks and lunches from home, as school menus usually offer few vegetarian choices—although they may offer juice, vegetables, and fruits, dairy-free breads, baked potatoes, and even bean burritos. If your child’s school offers a weekly menu, you can plan ahead of time, discussing with your child what they will or won’t eat, and what you can supplement from home. This is also a great opportunity to get your child involved in making responsible food choices!
During the teen years, a lot of kids choose vegetarian diets themselves for moral and ethical reasons. This is terrific, but teenagers are still teenagers whether they eat meat or not. You’ll soon find your teen gravitating toward cookies, chips, French fries, and candy, and away from salads and raw vegetables. Work with your child, and patiently try to get them to eat less empty calories and more nutrient-dense foods.
It’s normal for teenagers to be conscious of their weight, even though it may not be healthy. Because of the images and messages portrayed in the media, most girls strive to be thinner while most boys want to achieve muscle mass and become larger. You can help give girls a better outlook on the reasons to be leaner by incorporating fresh fruits, vegetables, whole grains, and plant-based foods into their diet. Help them realize that a person’s weight shouldn’t be viewed from an image perspective, but rather a healthy, physical perspective. As for boys who want to gain weight, teach them to do it properly. Provide them with protein shakes and healthy snacks between meals. Give them larger portions of good foods instead of letting them pile on empty calories. Body image and daily diets go hand in hand. You can easily influence your child’s outlook on weight in a positive way through the principles of vegetarianism.
Teens with eating disorders often latch onto a vegan diet as a socially acceptable way to control their food and not eat, so if your child is losing a great deal of weight and shows other signs of anorexia or bulimia, deal immediately with the problem. Vegan diets do not lead to eating disorders; it’s a serious mental health problem that may need professional intervention. If your teen appears to be seriously underweight, first talk to them about their diet and work with them to make changes so that they’re getting the nutrition they need. But if the problem persists and you suspect your child has an eating disorder, seek professional help.
Teen athletes who eat a vegetarian diet need a decent amount of protein and other nutrients to stay active and competitive. It’s important to remember that teens need certain nutrients more than adults do because their body is in a stage of growth and development. An active teen could increase the need for these nutrients even further. Make sure that their caloric intake is based on good and wholesome foods instead of high-sugar foods. They’ll be able to take in all the nutrients they need as well as a sufficient amount of calories to burn for energy.
Nutrition for all ages
Because children are growing—and growing rapidly—they need a lot of nutrients to fuel their growth. Calcium is especially important, as bones are growing during this period. So make sure they eat plenty of leafy green vegetables and legumes and drink calcium-fortified orange juice. Calcium- rich foods are usually full of iron, too, which is great because children need a lot of iron; make sure they also get plenty of vitamin C to help absorb the iron.
The vitamin family should be represented too. If they’re eating a variety of foods, they should be getting enough B12 and D, but if you’re concerned about their nutrient consumption, there are vegan multivitamins for children available at your natural foods store.
Kids are notoriously fussy, but when presented with a variety of tasty, appealing, and convenient foods, they’ll have no trouble enjoying a vegetarian diet. By keeping your cupboards free of empty-calorie foods and providing an array of healthful snacks—like, baby carrots, fresh fruit, hummus, whole-wheat crackers, and whole-grain breads—you’ll encourage your kids to eat healthy foods and set the stage for their healthy adult diets.
And, of course, you can do your part to make them feel good about their vegetarian lifestyle by setting a good example with your own eating habits. That means making delicious meals for the entire family and turning mealtime into a pleasant, bonding experience. Try not to nag them about their food choices; they’re kids, and they’re still learning about what they like to eat. If your shelves are full of healthy, tasty foods, that’s the first thing they’ll grab when they get hungry. And if you raise them to enjoy fresh fruit, vegetables, and whole grains as toddlers, they’re less likely to go overboard on junk foods when they hit their teens.