Vegan Mommy Tips for Feeding Happy, Healthy Little Ones

Photo: Insana Collins (used with permission)

by Traci German, Contributor

As a plant-based mother to an almost three-year-old, I’m constantly trying to keep up with ever-changing food preferences. While I am plant-based, my husband and son are not. They eat fruits, veggies, legumes, etc. with me, but they also eat meat outside of the home at school and work.

During this time of social distancing, we’re obviously spending more time at home together, and there are plenty of things that leave my little one and I at odds. Between potty training, learning to share, and following directions, I do my best to make sure that food is not added to that list of battles. The last thing I need is a hungry toddler refusing to do everything.

Here are some tips that I’ve found helpful in navigating meals that please us all.

Don’t take pickiness personally.

I try to remember that It’s the food he’s rejecting, not me or my efforts. Keeping that top of mind helps prevent standoffs over food choices.

Try modeling by example.

My little one mimics me in everything that I say and do. What I eat influences him. If I’m not eating vegetables, it’ll be hard to get him to do so as well.

Make foods that your little one likes.

My son, like most kids, loves pizza. We have it weekly. It’s the one meal that I know will be devoured without protest. Reversely, I make note of what he doesn't like, for example, tomatoes. Not sun-dried, diced or stewed. He will not eat them here or there, he will not eat them anywhere. But, he will eat marinara, ketchup and tomato sauce. Knowing is half the battle. Stick with the proven wins.

Find a workaround.

Depending on the day, vegetables may get a thumbs up or they will be met with a resounding “yuck!”. Switching up the presentation is my favorite workaround. Smoothies, sometimes referred to as “ice cream” by my little one, are great ways to sneak more leafy greens, carrots and cucumbers into his diet. A little coconut milk, banana or berries also help balance the taste and hemp hearts, chia seeds or flaxseeds can add healthy fats, fiber and protein. Likewise, baked goods like chocolate zucchini bread, carrot cake pancakes and apple carrot muffins, are welcomed with a thumbs up and an occasional “so good!”.

Use incentives (aka the “2-Bite Rule”).

I love trying new recipes but I also try to incentivize the process of my little one trying something new. I encourage just trying two bites before moving on to an alternative food of his choice. Sometimes those two bites turn into 6 bites. Other times, we move on to applesauce after two bites.

Bonus Helping Mommy in the Kitchen.

For the past year, my little one has been very interested in cooking. He goes into his little toy kitchen and pretends to cook yummy meals for Mommy and Daddy. He’s recently started to take his step stool to help me in the (real) kitchen. Because everything he makes is yummy, we’re already a step closer to him eating whatever we’re cooking.

Hang in there Mamas, pizza night is just around the corner.

Follow Traci’s family wellness journey on Instagram.