Page 95 - Prevention - USA (April 2020)

1 Be open-minded about protein.

Meat isn’t as important for kids as many assume—beans, eggs, quinoa, nuts,
tofu, tempeh, and edamame are great protein sources. And kids ages 4 to 8
need just 19 grams of protein daily, which is about 1 cup of dry steel-cut oats or
tofu. “Plus, natural soy products are high in polyunsaturated fat, fiber, vitamins,
and minerals and low in saturated fat, making them an ideal meat replacement,”
says Sharon Palmer, R.D., author of The Plant-Powered Diet.

2 “Presenting 3 “Parents worry that 4
Offer
Keep up
Put veggies
choices.
everywhere.
the calcium.
Kids love
whole plant foods con- children can’t get sufficient controlling what’s on
sistently without forcing calcium without milk, but their plates, so let them.
kids to taste or eat many plant foods contain Palmer suggests adding
them will increase the calcium,” says Dr. Cazorla- buildable meals like
chance that they will Lancaster. Plus, cow’s sandwiches, burritos,
start to accept and prefer milk can be included in a baked potatoes, or a
these foods over time,” plant-forward diet along pasta bar into the rota-
says Dr. Cazorla- with calcium-rich foods tion. “Let kids build and
Lancaster. Some ways like beans, leafy greens, top their meals the way
to do that: Have crudités and fortified soy milk. they like them, with
ready as an after-school If your 4- to 8-year-old lots of plant-based
snack, or keep a small gulps down the recom- options,” says Palmer.
bowl of nuts or dried mended 1,000 mg of Finally, declare one
fruit on the coffee table. calcium a day in about meal a week completely
At dinner, serve salad three cups of milk, plant-based and
before the main course replace one of those meat-free, but allow
and offer two plant- glasses with calcium- the kids to decide
based sides. fortified soy milk. what will be served.

5 Don’t ditch the crowd-pleasers.

The kids love Taco Tuesday and count on chili on Sunday? Don’t stop
making their favorites, just tweak them. “Simply add more vegetables
to what you’re already making or replace the meat with beans or tofu,” says
Dr. Cazorla-Lancaster. “Providing familiar and new foods at the same time helps
expose children to a variety of whole plant foods without intimidating them.”
To entice taste buds (and skeptical diners), try a fifty-fifty mix of ground turkey
and black beans or mushrooms in tacos or chili.

AP R I L 2020 • PREVENTION.COM 93