I thought it would be fun to take you guys through a day of eating for Vin- my 5 year old babe. I get a lot of questions about vegan diets for kids, what I feed them, supplements, and package free kids snacks so I hope this post helps out. A lot of parents in my real life seem concerned when I mention that my kids eat vegan, a flicker of confusion and worry fleeting across their face- and I don’t blame them! I used to be that person. There’s A LOT of misinformation out there and malnutrition horror stories. The way we do it is focusing on WHOLE, PLANT foods that are dense in nutrients and making sure to get plenty of healthy fats and omegas in diet, plus a few well chosen supplements.
Not meaning to come off bragg-y, but honestly my kids hardly ever get sick, even when others at school are often chronically so. When my daughter was small and she ate dairy, she would get chronically sick for weeks and end up with ear infections, etc. I’ve noticed that as we transitioned to zero waste and cut out packaged snacks, drinks, juices, faux “meat” and “cheese”, and otherwise non-whole foods, they got sick even less. Both my kids are super healthy and happy, in both my opinion and their pediatricians’.
That being said, here’s what Vin’s day of eating looked like:
7:30 am: wake up, cuddle, get up + get dressed, head out to the kitchen and I make him a warm glass of lemon water just like I have every morning. He drinks it and then I give him the only 2 supplements any of us take: vitamin B-12 + vitamin D sublingual sprays. Currently we use the Garden of Life brand because they came in a paper box and I thought they were glass bottles, but they’re plastic actually 😦 and Garden of Life was just bought by Nestle. ugh….if anyone has recommendations for these two let me know.
B12 is essential and it’s not just a vegan issue…many omnivores are also deficient in this vitamin that gets made in your gut by bacteria. So I supplement just in case. Vitamin D I only give in the winter…your body makes it on your skin from the sun, so in summer we have plenty. Even though we live in a sunny climate, we don’t expose enough skin to the sun to get adequate production in winter and it’s super important for hormonal and bone health.
7:45 am: breakfast porridge (here’s the recipe) which is chock full of essential vitamins, minerals, and nutrients including omega 3s ESSENTIAL for brain health, especially for kids. Today I made it with half quinoa and half oats, plus shredded apples, walnuts, ginger, cinnamon, and blackstrap molasses.
10 am: he asked for a snack, so while we were playing UNO he had this Granny Smith apple with cashew butter- mixed with cinnamon, a dash of maple syrup + cacao nibs for a little crunch.
12:15 pm: lunchtime! He had a veggie sandwich with hummus, avocado, vegan mayo, pumpkin seeds, cucumber, roasted bell pepper, red leaf lettuce, red wine vinegar, s+p on fresh ciabatta. A side of stevia sweetened dark chocolate and a tangerine from our tree for dessert.
2:30 pm: he woke up from his nap and told me he wanted something crunchy while he was coloring to take to the park so we did carrots, walnuts, almonds, apple + a glass of homemade chocolate hemp seed milk.
4 pm: he had 3 or 4 small tangerines from our tree while he was in the backyard.
5 pm: dinner! This simple red lentil coconut soup with brown basmati rice + a side of sautéed spinach with lemon, garlic, and toasted sesame seeds.
I’m writing this up right before dinner, but I’m sure after dinner he will have has favorite dessert at the moment: one or two medal dates stuffed with tahini and coconut flakes. So good, a healthy sweet treat, and dates/tahini are full of minerals and fiber.
That’s it! My kids essentially eat the same thing as us and it’s so much easier on everyone this way. Everyone eats healthy and everyone loves it. Hope you guys enjoyed this little peek!