Coaxing Kids
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But will my kids like it?
Getting your kids to go along with Veg Mondays is a lot like the challenge of getting them to eat healthy in general. That's because it is healthy for them. Here are some tips:
It's good for them.
We all know it is important to "Strive for Five" (or 9 or more) fruits and vegetables every day, and it is especially important for kids with their growing bodies. If you choose Veg Mondays, it will be that much easier for your kids to get their quota on that day.
Will they be missing anything?
According to the American Academy of Pediatrics and the American Dietetic Association, well-planned vegetarian diets promote normal growth at all stages of the life cycle, including pregnancy, nursing, infancy, childhood and adolescence. For a fuller discussion, go to the "Nutrition" page and its links. But you can be confident that having your kids join you on Veg Mondays will only benefit them. Benjamin Spock, M.D., the renowned child-care expert, wrote: "Children who grow up getting their nutrition from plant foods rather than meats have a tremendous health advantage. They are less likely to develop weight problems, diabetes, high blood pressure and some forms of cancer."
Lunch Ideas: Peanut Butter and Jelly Sandwich, Sandwich with Veggie Cold Cuts such as Yves or Tofurky brands, Soy Yogurt, Pasta Salad with Veggies, Veggie Wrap
Dinner Items that Kids Can't Resist: Pasta with Tomato Sauce, Mashed Potatoes (or any kind of potatoes), Easy Pizza made from Pita or English Muffins (try topping with sauce, veggies, and Follow Your Heart vegan cheese, available at Wegmans, Lori's and Abundance), Veggie Burgers or Hot Dogs, Tacos or Tortillas with Vegetarian Refried Beans and Salsa
Snacks: Bagels with Soy Cream Cheese (Tofutti brand), Pita or Veggies with Hummus, Oven-baked French Fries, Soy Yogurt, Shakes or Smoothies made with Soy Milk, Frozen Bananas and other Fruit, Applesauce with Cinnamon, Dried Fruit, Popcorn, Sorbet, Nuts and Raisins, Trail Mix, Rice Cakes, Baby Carrots, any and all Fruits and Vegetables!
Special Occasions:What if your child's birthday or another special day falls on Monday? If you want to stick to the "veg pledge," you can make crowd-pleasing veg food for any event that takes place in your home, and you can bring or send a veg dish or treat with you or your child to events outside your home. You can find vegan cake recipes online, and you can buy veg specialty items in the natural foods section of any supermarket. Just be prepared to have your specially provided vegetarian dish disappear almost immediately, as everyone seems to find veg food delicious.
But will my kids like it?
Getting your kids to go along with Veg Mondays is a lot like the challenge of getting them to eat healthy in general. That's because it is healthy for them. Here are some tips:
- Give them variety, and give them choices.
- Keep things simple and separate, especially when introducing new fruits, vegetables, and other foods.That way kids can decide for themselves if they like a food.
- Ask them to try, and keep on trying. Have a "2-bite rule," and if they don't like a food, drop it. But don't hesitate to offer the food at a later time, because tastes change.
- Get kids involved in choosing, preparing, and serving food.
- Keep it fun. For example, cut fruits and vegetables into interesting shapes or make sculptures with them. Choose new and interesting pasta shapes.
- Keep it colorful. This is appealing to the eye, and studies have shown that different colors in fruits and veggies correspond to different vital phytonutrients.
- Occasionally use subterfuge. For example, if your kids like pasta sauce, you can add grated vegetables like carrots, zucchini, or greens for added nutrition.
- Be sure to focus on the wonderful plant foods you are trying, not on what you are giving up for the day. It's about adding, not subtracting.
It's good for them.
We all know it is important to "Strive for Five" (or 9 or more) fruits and vegetables every day, and it is especially important for kids with their growing bodies. If you choose Veg Mondays, it will be that much easier for your kids to get their quota on that day.
Will they be missing anything?
According to the American Academy of Pediatrics and the American Dietetic Association, well-planned vegetarian diets promote normal growth at all stages of the life cycle, including pregnancy, nursing, infancy, childhood and adolescence. For a fuller discussion, go to the "Nutrition" page and its links. But you can be confident that having your kids join you on Veg Mondays will only benefit them. Benjamin Spock, M.D., the renowned child-care expert, wrote: "Children who grow up getting their nutrition from plant foods rather than meats have a tremendous health advantage. They are less likely to develop weight problems, diabetes, high blood pressure and some forms of cancer."
Lunch Ideas: Peanut Butter and Jelly Sandwich, Sandwich with Veggie Cold Cuts such as Yves or Tofurky brands, Soy Yogurt, Pasta Salad with Veggies, Veggie Wrap
Dinner Items that Kids Can't Resist: Pasta with Tomato Sauce, Mashed Potatoes (or any kind of potatoes), Easy Pizza made from Pita or English Muffins (try topping with sauce, veggies, and Follow Your Heart vegan cheese, available at Wegmans, Lori's and Abundance), Veggie Burgers or Hot Dogs, Tacos or Tortillas with Vegetarian Refried Beans and Salsa
Snacks: Bagels with Soy Cream Cheese (Tofutti brand), Pita or Veggies with Hummus, Oven-baked French Fries, Soy Yogurt, Shakes or Smoothies made with Soy Milk, Frozen Bananas and other Fruit, Applesauce with Cinnamon, Dried Fruit, Popcorn, Sorbet, Nuts and Raisins, Trail Mix, Rice Cakes, Baby Carrots, any and all Fruits and Vegetables!
Special Occasions:What if your child's birthday or another special day falls on Monday? If you want to stick to the "veg pledge," you can make crowd-pleasing veg food for any event that takes place in your home, and you can bring or send a veg dish or treat with you or your child to events outside your home. You can find vegan cake recipes online, and you can buy veg specialty items in the natural foods section of any supermarket. Just be prepared to have your specially provided vegetarian dish disappear almost immediately, as everyone seems to find veg food delicious.
MEATLESS SCHOOL LUNCHES AND SNACKS
On October 2, 2008, the Democrat and Chronicle, in the Living section, ran an article on vegetarian lunch ideas. Here are the suggestions, which the D&C took from one of PETA’s websites, VegCooking.com:
- Toasted English muffin pizza with tomato sauce, vegan cheese, and your child’s favorite vegetable
- Roll-ups: Soft tortilla spread with vegan cream cheese [e.g. Tofutti] and/or veggie pepperoni and vegetables, rolled up, and cut into pinwheels
- Variation on PB&J: Pack the peanut butter and jelly in separate cups to use as dip for bread sticks, celery, and apple slices
- Pasta salad: Mix tricolor pasta spirals with diced tomatoes, cucumbers, and vegan mayo or dressing
- Taco shells or tortillas (either wheat or corn) filled with black beans and brown rice [and salsa!]
- Pitas or mini pitas sliced in half and filled with hummus, falafel, or another sandwich filling, plus veggies
- Vegetarian baked beans with sliced veggie hotdogs.
Obesity is a Big Risk
According to a study in the New England Journal of Medicine, at least 60% of children and young have some atheroschlerosis (plaques) in their arteries. Also, the obesity rate in children now exceeds
A study at the University of Southern California found that children who eat more than 12 hot dogs a month are 9 times more likely to develop childhood leukemia than children who eat none.
