Plant-based foods have become increasingly popular in recent years, and for good reason. Eating a diet rich in plant-based foods has been linked to a range of health benefits.
Plant-based food refers to foods that come from plants, including fruits, vegetables, legumes, nuts, seeds, and whole grains.
There are many different types of plant-based diets, including vegan, vegetarian, and flexitarian diets.
A vegan diet excludes all animal products, including meat, dairy, eggs, and honey. A vegetarian diet excludes meat but may include dairy, eggs, and honey whereas a flexitarian diet includes both plant-based and animal-based foods, but with a greater emphasis on plant-based foods.
Why should kids eat plant-based food for breakfast?
Breakfast is the most important meal of the day, and kids must start their day with a healthy and nutritious meal. Plant-based food is an excellent choice for breakfast because it provides a range of nutrients that kids need to fuel their bodies and minds throughout the day. Here are a few reasons why kids should eat plant-based food for breakfast:
- Rich in nutrients: Plant-based foods are rich in essential nutrients such as fiber, vitamins, minerals, and antioxidants, which are essential for healthy growth and development.
- Low in saturated fat and cholesterol: Plant-based foods are typically low in saturated fat and cholesterol, which can help reduce the risk of heart disease, obesity, and other chronic diseases.
- Better digestion: Plant-based foods are easier to digest than animal-based foods, which can help improve digestion and prevent digestive issues such as constipation.
- Helps maintain a healthy weight: Plant-based foods are typically lower in calories than animal-based foods, which can help kids maintain a healthy weight and reduce the risk of obesity.
- Helps Build Strong Bones: Plant-based foods are rich in calcium and other bone-building nutrients, which can help support strong and healthy bones.
- Improves brain function: Plant-based foods are rich in nutrients that are essential for brain function, such as omega-3 fatty acids and B vitamins, which can help improve cognitive function and memory.
- Boosts Immune System: Plant-based foods are rich in nutrients that are essential for a healthy immune system, such as vitamin C and zinc, which can help prevent illness and infection.
Plant-based breakfast ideas for kids:
Here are a few plant-based breakfast ideas that are easy to make and delicious:
- Overnight oats: Mix rolled oats, chia seeds, almond milk, and fruit in a jar and let it sit in the fridge overnight. In the morning, top it with nuts, seeds, and more fruit for a delicious and nutritious breakfast.
- Smoothie bowl: Blend frozen fruit, spinach or kale, and almond milk or yogurt for a nutrient-packed smoothie bowl. Top it with granola, nuts, and seeds for added crunch.
- Avocado toast: Toast whole grain bread and top it with mashed avocado, sliced tomatoes, and a sprinkle of salt and pepper. Add a side of fruit or a small smoothie for a complete breakfast.
- Peanut butter banana roll-ups: Spread peanut butter on a whole wheat tortilla, add sliced bananas, and roll it up for a quick and easy breakfast on the go.
- Tofu scramble: Crumble firm tofu and sauté with vegetables such as spinach, tomatoes, and bell peppers. Serve with whole grain toast or a side of fruit.
Incorporating plant-based foods into your child’s breakfast routine is a great way to help them maintain good health and set them up for success throughout the day.