OK In Health - Vegans for Beginners

Vegan Food For Children - February 2017

Conscious Clean Eating is Essential

By Nicola Aichele

vegan meal for children

There is no room for junk food, excessive sweets, or random food selection.  A child’s growth requires adequate calories and protein for energy to build strong internal organs and to keep the body healthy and developing properly.  Children are in a very dynamic process of growth, and it should be a priority to feed them the cleanest foods possible to build the biological foundation for the rest of their lives. 

 

Here are a few notes to consider:

Earliest habits and taste preferences are instilled prior to and during pregnancy, breastfeeding and first foods

Next is your habits – give yourself exceptional nutrition

Listen to your children’s needs – let them change their patterns as long as the choices are appropriate

Allow them to select, reflect and participate in preparation

*A nourishing, harmonious home environment is most important (no stress or grievances at the shared meals or around food and dealt with positively at any time)

Chew well together, eat relaxed & unrushed, sitting together, creating food consciously and eat when hungry

Make it fun, creative, playful & empowering – no bribes

Small servings, vary texture, flavors and presentation (art)

Quality, organic, whole, fresh foods – simple vs. complex

Variety is important, create a balanced diet focused on local relationships and within the season

 

INCLUDE: (for younger children)

Sprouts of grains, legumes, and other seeds (simpler carbohydrates)

Milks made from sprouts, seeds and nuts

Vegetable juices (esp. carrots), low-starch vegetables, and small amounts of sea vegetables – later higher starch & more complex carbohydrates

Soy – tempeh, tofu, miso, soy milk (small amts/cooked well, high quality organic sources)

Fruits, avocados, and small amounts of fruit juice

Some greens product (spirulina – 2-3 tsp, chlorella – 1 tsp)

Consider B12 if strict vegetarian/vegan

Add amaranth & quinoa as cereal or grain milk(+oat,rice,barley)

 

AVOID:

Flours – mostly for the first 2 years (especially wheat) due to mucus and allergies which weaken the immune system (can try kamut or spelt)

Raw onions & garlic are too stimulating for regular use

Salt (excess is hard on kidney and inhibits growth) – enough natural salt in grains, vegetables & small amounts of sea vegetables

Refined and rancid cooking oils and margarine, hydrogenated oils – these block fat metabolism (impairs nervous system development, emotional stability, and degenerative diseases later on in life)

Too much raw food - parasites(unless the child show signs of being heated & agitated)

Refined sweeteners (fructose, white sugar, corn syrup, refined cane sugar, brown sugar) & chocolate

Honey until 18 months (toxic) – avoid use in baking as heating creates toxicity (use raw or at under 115 F)

Fruit in excess weakens overall body systems, warm in colder temperatures (whole fruit better than juices which are more weakening due to concentration)

Foods very hot or very cold (use room temperature)

Buckwheat if eaten regularly (drying & stimulating)

Sauteed, fried, or heavily pressure-cooked foods can be too concentrated–cooking without oil more supportive

Limit or avoid strong condiments or spices

Nutritional extremes – digestion is delicate and emotional stability is influenced and uprooted leading to challenges

 

FOCUS ON

Clean, whole fresh foods, moderation, balance, small amounts at a time in harmony with your child’s needs will most succeed.  Sunshine, fresh air, clean water, play, quietude, respect, touch & love, love, love…

 




Nicola AicheleNicola's Bio: Nicola Aichele, a Fitness and Health Coach for 24 years and mom of 3, Personal Trainer, Yoga Instructor, Reiki Trainer and Vegan Food Coach. She coaches both adults and teens wishing to make a healthier transition towards clarity, motivation and health. She includes breath work with her clients (essential for alkalizing and cleansing the body), pilates/yoga-based exercise programs (for strength, cleansing and rebalancing), stress management (to support more positive lifestyle choices), work/life balance and motivational training (for sustained integrity-driven success). She has a new book now available called: VEGAN FOR BEGINNERS: Your Guide To Plant-Based Eating. For copies contact Nicola by e-mail or drop by Whole Foods Market, Penticton - Email


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