Nutrition for Vegan Families - Vegan diet and plant based nutrition for vegan kids
As a vegan parent, you're committed to providing your family with a healthy, ethical, and sustainable diet. You've put in the time and effort to research and learn about plant-based nutrition, but you may still face challenges in ensuring your family gets all the nutrients they need while navigating the complexities of a vegan lifestyle.
You're not alone in this journey, and any struggles you face are not a reflection of your dedication or abilities as a parent. The truth is, the strategies and approaches you've been following may not fully consider your unique family dynamics, lifestyle, or dietary needs.
Hi there, I'm Gen, a certified vegan nutritionist and proud mother of two amazing boys.
With years of experience in plant-based nutrition and firsthand knowledge of the challenges vegan families face, I'm here to tell you that providing a balanced, nutrient-rich vegan diet for your loved ones doesn't have to be overwhelming or complicated.
Welcome to the Nutrition for Vegan Families podcast, where I share practical tips, strategies, and insights tailored to your family's needs, helping you make informed decisions and create a sustainable, healthy vegan lifestyle that works for you.
I've been where you are, navigating the world of vegan parenting and questioning whether I was doing everything right for my boys. It was through my own journey of discovery and learning that I found the tools and knowledge to create a thriving, healthy vegan household.
Join me each week as we explore the latest in vegan nutrition research, dive into helpful strategies for meal planning and preparation, and discuss real-life experiences of vegan families just like yours. Together, we'll create a supportive community and empower you to confidently nourish your family with a plant-based diet.
Ready to take the next step in your vegan family journey? Let's start building a healthier, happier future together.
For more resources, recipes, and personalized support, visit my website at https://withextraveg.net/
Follow me on IG: @withextraveg
Episodes
27 episodes
Complete Vegan Protein: Debunking the Myths and Exploring the Best Vegan Protein Sources
In this episode, we’re clearing up the confusion once and for all about vegan protein! You’ll never have to stress about protein deficiency again. We’ll tackle the big myth that plant-based diets can’t provide complete proteins and show you how...
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17:30
5 Tips for When Your Vegan Kids Are Fussy Eaters
In today’s episode, we explore practical strategies to help your vegan kids break free from food ruts and overcome picky eating habits. If you’re dealing with fussy eaters at home, this episode is full of actionable tips to help you reduce stre...
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20:57
The Phytic Acid Myth: Do Vegans Need to Worry About Phytates and Other Anti-Nutrients for Optimal Zinc and Iron Absorption?
The Phytic Acid Myth: Do Vegans Need to Worry About Phytates and Other Anti-Nutrients? In this week's episode I talk about whether vegans really do need to worry about phytates and other anti-nutrients reducing the absorption of iron an...
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19:03
Should vegans be worried about the low absorption rate of non heme iron?
Should you be worried that the iron from plant based foods isn't absorbed as well as the iron from red meat?As vegans, we're often told that we should be eating red meat because heme iron is absorbed better than non heme iron. I...
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12:38
Worried Your Child is Eating too much Vegan Junk Food? How to Get Your Vegan Kids to Eat Less Processed Vegan Food
One of the biggest worries for vegan parents is how to get their vegan kids to eat less vegan processed food, and make sure their kids aren't turning into "junk food vegans". Unfortunately, it is not as easy as simply not giving your kids proce...
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27:01
Is your vegan family getting enough vitamin B12? Find out how to boost intake
As vegans, we're often bombarded with concerns about nutrient deficiencies, especially when it comes to vitamin B12. This essential nutrient is vital for our nerves and DNA, yet it's one of the most misunderstood elements...
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Season 1
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Episode 22
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13:29
How much sugar should your vegan kids have? Making informed decisions for your vegan children
Are you confused about how much sugar your vegan kids should be having? With all the conflicting information out there, it can be challenging to know what's best for your family. The truth is, there...
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Season 1
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Episode 21
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21:35
My top 3 tips on how to get your vegan kids to eat more veggies
Are you struggling to get your kids to eat more vegetables, especially with a vegan or plant-based diet? It can feel like an uphill battle when your little ones push away the healthiest parts of their meals. <...
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Season 1
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Episode 20
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12:16
5 simple strategies to get your kids to enjoy legumes everyday (even if they’re picky!)
Do you struggle to get your vegan kids to eat enough beans and legumes, even though you know how nutritious they are? It can be so frustrating when they turn up their noses at these powerhouse foods, leaving you worried a...
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Season 1
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Episode 19
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18:40
Should I give my vegan kids a multivitamin? Explore whole food nutrient sources for better health
Are you worried about whether your vegan kids are getting all the essential nutrients they need from their plant-based diet? Do you find yourself reaching for children's multivitamins as a safety net, just in case? In thi...
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Season 1
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Episode 18
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17:55
How do you ensure vegan kids stay nourished in busy times?
Keeping up with your vegan kids' nutrition can feel overwhelming, especially during life's more hectic periods. As parents, we all face those times when despite our best intentions, meal planning and healthy eating take a...
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Season 1
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Episode 17
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17:06
Discover 9 vegan foods that provide more iron than steak
Are you worried that your vegan diet might not meet your family's iron needs?Let's debunk a common myth together! In this episode, I dive into the topic of vegan iron-rich foods, proving that you don't n...
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Season 1
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Episode 16
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11:13
What to do when your vegan child is diagnosed with low iron?
If your doctor has told you that your vegan child has low iron, you might be feeling worried and unsure about what to do next.In this week's episode, I take you through the complexities of low iron levels in vegan children, de...
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Season 1
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Episode 15
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17:35
Got zinc? Easy steps to boost your vegan child's zinc intake on a plant based diet
Have you ever wondered if your vegan child is getting enough zinc?While zinc doesn't get as much attention as other nutrients, it's incredibly important for growing kids who eat plant-based diets.Today, we di...
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Season 1
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Episode 14
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13:09
How much calcium do vegan kids need and how to incorporate it in a vegan diet?
Are you worried your vegan kids aren't getting enough calcium without dairy in their diet?It's a common concern among vegan parents to ensure their children get all the essential nutrients for optimal health. <...
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Season 1
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Episode 13
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20:14
Vegan iron for kids! How to help your vegan child get enough iron on a plant based diet
Dealing with a picky eater can make meal times a challenge, especially when you're aiming for a nutritious, vegan diet.And if you're a parent trying to ensure your child gets enough plant-based iron without resorting to supple...
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Season 1
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Episode 12
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17:43
Can vegan kids get enough iron on a vegan diet?
Are you worried your vegan child isn't getting enough iron? The common myth that meat is the only source of iron leaves many parents concerned.In today's episode, I’ll debunk myths about iron intake for ...
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Season 1
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Episode 11
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25:22
How to increase plant based protein intake in your vegan child’s diet (even if they are picky eaters!)
Struggling to ensure your vegan kids are getting enough protein, especially when they're picky eaters? It's a common concern for parents of plant based kids. But what if the secret to nutrition isn'...
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Season 1
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Episode 10
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21:01
How to ensure your vegan diet meets your kids protein needs
Are you worried your family isn't getting enough protein on a vegan diet? Many parents struggle with the fear that their children might miss out on essential nutrients when they choose a plant-based lifestyle.
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Episode 9
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11:46
Why Homemade is Better Than Supermarket Foods for a Healthy Vegan Lunch Box for your Vegan Kids
Do you worry about how healthy your vegan kids' lunchobx really is? I mean, you pack the healthiest muesli bars you can find, but you do wonder how good they really are...What if there was a way to guarantee your vegan kids' are...
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14:28
My Top 5 Tips to Make Packing a Vegan Lunch Box for Your Vegan Kids Easy
Do you feel like school lunchboxes are taking over your life?They seem to take hours to make every night, and you dream of the day when you can finally get your kids to pack their own?Not to mention the number of late night trips ...
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16:23
5 Ways to Help Your Vegan Kids Fit in At School So They'll Want to Stay Vegan
One of the main reasons why kids decide they don’t want to be vegan anymore is because they see themselves as different to their peers, and don’t feel like they fit in and that they're missing out. And one of the places they notice this mos...
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22:34
How to Pack a Healthy Vegan Lunch Box and Make Sure Your Vegan Kids are Getting All The Iron, Zinc and Calcium They Need - Part 2
How do you make sure you pack a healthy lunchbox for your vegan kids? In this two part series, I teach you the essential nutrients you need to focus on to make sure your kids are getting everything they need to power them through the day at sch...
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19:03
How to Pack a Healthy Vegan Lunch Box and Make Sure Your Vegan Kids are Getting All The Nutrition They Need - Part 1
How do you make sure you pack a healthy lunchbox for your vegan kids? In this two part series, I teach you the essential nutrients you need to focus on to make sure your kids are getting everything they need to power them through the day at sch...
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20:45
Is a Vegan Diet Actually Healthy For Kids? Let's Bust Some of the Common Vegan Nutrition Myths.
In today's episode, I answer the biggest question of all - Is a Vegan Diet Actually Healthy for Kids? In addition to this main question, I also talk about some of the myths we're often faced with as vegan parents - you can't get enough prot...
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29:06