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Some of the most common challenges I continue to hear from vegan parents like yourself is how to feed, what to cook, and what foods to focus on for your vegan picky eater. In today’s episode, we discuss a common feeding practice to “get” picky eaters to eat a particular food they’re avoiding or refusing to eat—hiding foods in mixed or prepared dishes. I share my honest thoughts about this feeding practice and what you can do instead to help your picky eater broaden their food acceptance. I’ll also share why chia seeds are a great daily use for supporting the growth of your vegan picky eaters.  Here’s what we cover:  >> A recap of my own experience with picky eating with my oldest daughter >> The most common food where foods are hidden for picky eaters >> Why hiding foods for your picky eater is a disservice to their feeding journey >> How hiding foods can make picky eating behaviors worse >> The nutrients of chia seeds and why they are great for your vegan picky eater >> Ways to use chia seeds in your meal planning Links mentioned in the episode >> Blog Article - 26 Vegan Meal Ideas for Toddlers and Kids >> Episode 12 - How I do it: Boost Vegetable Intake with these 5 Strategies >> Vegan Kids Cookbook >> FREE Picky Eating Guide ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

A child’s eating habits are developed early in childhood and as parents, how we approach feeding our vegan kids directly impacts their eating habits.  In today’s episode, I am sharing my own eating and meal challenges I experienced with my oldest daughter during her time at a new pre-school. I share how her anxiety around food stemmed from the feeding environment she experienced at school and how that impacted her overall eating.  You’ll walk away with knowing what to do at home to foster healthy eating habits long-term and continue supporting your child’s growth.  Here’s what we cover:  >> A look into the four common parental feeding styles and how that impacts a child’s eating >> How my oldest daughter’s picky eating significantly changed with a certain feeding style and environment at school >> My top 4 recommendations to do at home to foster healthy eating habits long-term >> How a child can regulate their own intake with more autonomy  >> What I did to transform meal time battles into more food acceptance  >> The power of food play to help your vegan child try and accept plant-based foods Links mentioned in the episode >> Episode 12 - How I do it: Boost vegetable intake with these 5 strategies >> Vegan Kids Nutrition Blueprint course ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Whether you choose to raise your kids on a vegan diet for ethical reasons or for health reasons or environmental reasons or all the above, you may know that feeding your kids a vegan diet can support their growth and development. However, many outside the vegan community continue to question whether a vegan diet is actually nutritionally adequate for a child. And even strongly oppose a vegan diet for children, saying a vegan diet is cruel or dangerous for a growing child.  In today’s episode, I am debunking three myths about a vegan diet for children to bring awareness and to finally show that kids who follow a vegan diet can grow into healthy humans.  Here’s what we cover: >> How a vegan diet can be nutritionally adequate at every stage of growth >> Why is meat and dairy so central to society’s meal plan? >> The nutrients that are believed to be missing on a plant-based diet >> Why non-heme iron from plant-based foods is more advantageous  >> How the animal agriculture industry is one of the biggest industries that intentionally inflict pain and suffering  >> Is a vegan diet more expensive than an omnivore diet?  Links mentioned in the episode >> Ep 1. Is a vegan diet unsafe for children? >> Vegan Kids Nutrition Blueprint course  Read the transcript here ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Protein is the primary food to focus our meals around…or is it?  We often hear about the importance of protein and that without enough of it, our bodies can’t thrive—especially that of vegan kids. Many of us want to ensure that our vegan kids are meeting their protein needs but often feel worried they’re not getting enough from the amount they eat at meal times.  In today’s podcast episode, I’m sharing the truth about how important protein is for vegan kids and how you can feel reassured that they’re getting enough.  Here’s what we cover:  >> Brief background on the Food Guide Pyramid and how society has placed so much emphasis on protein >> The two major macronutrients that vegan kids need to support their growth >> Percent of calories that vegan kids need from protein in their diet >> Do vegan kids need protein powder?  >> Top sources of plant protein >> How to ensure you’re meeting your vegan kids protein needs without calculating anything Links mentioned on this episode >> Vegan Kids Nutrition Blueprint course >> Vegan Kids Cookbook ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

“How do you respectfully put a baby in a high chair when they're fighting/kicking because they don't like to be strapped in?” Feeding our vegan kids is hard work and when you add other elements to this, like navigating how to sit your child on their high chair, this task only feels more overwhelming.  In today’s episode, I’m revealing three common reasons why your vegan baby may be resisting sitting in their high chair. You’ll also hear a helpful tool that I use with my two girls that ensures they know what to expect as meal time approaches.  Here’s what we cover:  >> A brief update to how I plan on sharing content on my platforms >> How a baby communicates about their appetite  >> What to consider when establishing meal time routines/schedules >> The requirements of a high chair to ensure it’s comfortable for your vegan baby >> My favorite high chair and the one I use for my two daughters >> Why portion sizes matter when feeding your vegan baby >> What I tell my daughters to help them through a transition  Links mentioned in the episode >> FREE Starting Solids with Baby Led Weaning Guide >> Stokke Tripp Trapp High Chair (affiliate link) ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

“Really struggling to see how we can get sufficient choline even with a good spread of plant-based sources”. This was a message from a vegan parent I received on social media. They have heard that choline is important for the growth of vegan kids but question how to actually meet their child’s needs. And many other vegan parents question too, especially when their  vegan child is a picky eater or when they perceive their child isn’t eating enough.  In today’s podcast, I am sharing two simple tips of how you can meet your child’s choline needs on a vegan diet and how choline supports the growth of your vegan kids.  Here’s what we cover:  >> A brief recap of my life events (i.e. I welcomed a new vegan family member!) >> What is choline and it’s role in supporting a vegan child’s growth and development >> How much choline do vegan kids need at each stage of growth >> Plant-based food sources with the highest amount of choline >> The one plant food that can help meet choline needs for vegan kids >> How to think about meal planning so that you feel reassured your kids are meeting their choline needs Links mentioned in the episode >> Episode 9 - The Most Important Thing to Implement and Help Vegan Kids Try Foods >> Vegan Kids Nutrition Blueprint course Read the Transcript References “Choline.” VeganHealth.org, veganhealth.org/choline/#functions.“Office of Dietary Supplements - Choline.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Choline-HealthProfessional/.___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Do you have a picky eater at home? Are you feeling overwhelmed at your vegan child not eating or trying their vegetables? As a vegan parent myself, I know the challenges that come with feeding a child that chooses not to eat their vegetables during a meal. It can bring up feelings of frustration, stress, and anxiety—feelings that I know you can overcome.  Which is why in today’s episode, I’m pulling back the curtains and sharing my top strategies on what I do at home to help my daughter try and eat her vegetables. When you implement these strategies into your own feeding journey, you’re not only going to feel a sense of relief and excitement in helping your vegan kids boost their vegetable intake but you’ll feel proud of continuing to raise a vegan child with healthful eating habits as well.  Please note that these strategies are not geared toward vegan kids with extreme picky eating, extreme limited food acceptance (less than 5-10 foods), sensory or texture aversions, or other medical condition that may exacerbate picky eating.  Here’s what we cover:  >> The sense of responsibility in parents that trigger our emotions >> How offering opportunities enables your vegan child to eat vegetables  >> How I offer opportunities to my daughter and the time of day  >> The benefits of serving family style and when you can begin this feeding approach >> Why involving your vegan kids in food preparation increases vegetable intake >> An example of how I let my daughter be involved in food prep >> Why eating vegetables with your kids helps and how I do this with my daughter >> How having an agenda for our kids doesn’t serve us or our vegan kids and what to do instead Links mentioned on the podcast: >> FREE Vegan Picky Eating Guide >> Episode 9 - The Most Important Thing to Implement and Help Vegan Kids Try Plant Foods Read the Transcript ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Have you ever been judged, received a negative comment, or simply felt unsupported of your choice for raising vegan kids? I’m going to take a guess here and say: yes.  It’s so common for so many vegan families to be looked down upon simply because of the dietary pattern we have chosen for our family. This leaves us feeling unsupported and for some of us doubtful of how we are feeding our vegan children.  In today’s episode, I’m sharing with you a behind the scenes look of how raising kids on a vegan lifestyle feels like an everyday uphill battle. While this is primarily based on my personal experience, I felt called to share because I know that many of you will resonate with it. That’s why I’ll share with you the one true thing you should always carry with you to feel confident throughout your vegan family journey.  Here’s what we cover:  >> How receiving negative comments makes us question our choice >> What you should carry throughout your journey to best handle negative situations >> My personal journey on what I’m still learning in raising a vegan family >> A personal story of encounter with a colleague who is not on board with a vegan diet for kids >> The professional uphill battle of advocating a vegan lifestyle for children >> How we all deserve to feel supported of our lifestyle of choice >> The impact you are making in our world despite the judgement from others Links mentioned in the episode >> Episode 4 - How to turn negative comments into a lifestyle you are proud of >> FREE Essential Starter Kit for Feeding Vegan Kids ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Raising a vegan family is much more than offering healthful plant foods. It’s about ensuring that adequate nutrition is provided to support our vegan kids growth and development.  In today’s episode, I’m sharing with you the 5 healthful habits for vegan families to implement so that children healthfully thrive on a vegan lifestyle. Ultimately, whether you'll be starting to implement these habits or already following a few, you'll feel confident that you're doing everything you need to do to support your kids growth and development.  Here’s what we’ll cover:  >> The plant foods to prioritize >> Why focusing on calcium is important for a vegan child’s growth >> How supplementation is key on a vegan diet >> How a past client changed family meal dynamics to support her child’s growth >> Why having routine or rhythm in meals and snacks helps vegan kids thrive >> The benefits that come for your vegan child by having family meals Links mentioned in the episode >> Best Plant Milk for Vegan Children >> Tahini Dressing >> Vegan Kids Nutrition Blueprint program References Harrison, Megan E, et al. “Systematic Review of the Effects of Family Meal Frequency on Psychosocial Outcomes in Youth.” Canadian Family Physician Medecin De Famille Canadien, College of Family Physicians of Canada, Feb. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325878/ U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. (PDF) Read the Transcript Here ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Have you ever served a meal to your vegan toddler or child only to feel frustrated that they didn’t touch certain vegetables? Meal planning for your vegan kids can often feel overwhelming when they choose not to touch, try, or eat certain plant foods—like vegetables.  You try different strategies like getting them fun utensils or cutting foods in fun shapes but they still don’t seem interested. And this causes more anxiety on not knowing how to actually “get” your vegan child to try them. Naturally when this happens, we begin to label them as picky eater.  In today’s episode, I’m sharing with you what you can do at home to help your vegan kids try new, plant foods. This strategy is not for kids who have extreme picky eating (less than 5 foods) or other eating disorders (like anxiety of ARFID) but more for vegan kids who feel hesitant to try certain vegetables or plant foods.  Here’s what we’ll cover:  >> My personal story of toilet training my daughter (and how this mirrors how we approach our selective eaters) >> How our own attitude affects our vegan children’s eating habits >> Why children desire to do things on their own >> The message we send when we intervene with their food choices >> How allowing our vegan kids to lead at the dining table helps them try vegetables >> One simple phrase you can say to help your vegan kids feel trusted with their food choices Links mentioned in the episode FREE Picky Eating Guide___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

For many first time vegan parents, starting solids is both an exciting and overwhelming time. Many feel excited to start Baby Led Weaning on their vegan journey and others feel concerned about chocking, what first foods to offer, what equipment is needed like the best high chair, and what nutrients does a vegan baby need in this stage of growth. These are all concerns I had too when my daughter was about to start her vegan Baby Led Weaning journey!  In this episode, I am sharing with you the 5 things you need to successfully start solids—whether starting with puree or Baby Led Weaning—so that you feel confident throughout your journey.  Here’s what we cover: >> My personal challenge in starting Baby Led Weaning with my vegan daughter >> Answering the question of: “Can you wean your baby on a vegan diet?” >> Why having patience is important at the start of solids >> What it means when your vegan baby spits out food and what to do about it >> What to look for when considering a high chair  >> My number one recommendation for the best high chair for your baby  >> Why an open cup is better than a sippy cup or 360 cup >> How dietary fat is important when starting solids and what plant foods you can provide Links mentioned on the episode:  >> Free Vegan Baby Led Weaning Guide >> First Foods for Vegan Baby Blog Post >> The Vegan Baby Led Weaning Program (step-by-step online course to starting solids) ___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition

Meal planning for your vegan kids can sometimes feel overwhelming. Some vegan parents feel concerned that they may be missing certain nutrients, others feel stuck on what to prepare for dinner or even school-lunch boxes, and others may feel like they’re just not good enough, leaving them feeling concerned about their vegan child’s overall diet. The truth is that you can have more clarity and confidence in meal planning for your vegan family. And in today’s episode, I’m sharing with you the stories of two past clients who had these same challenges around meal planning but worked their way to feeling confident.   Here’s what we cover:  A quote around the fears and worries a vegan parent shared with meThe story behind how Kim broke free from the anxiety around feeding her vegan babyThe story of how Fernanda found clarity on how to meal plan for her picky eaterThe one thing you can focus on to move forward in feeling confident as a vegan parentA simple strategy to simplify your meal planning  Links mentioned in the podcast Cherry Green Pea SmoothieVegan Kids Nutrition Blueprint courseFREE Essential Starter Kit for Feeding Vegan Kids___________________________________________ If you're raising a vegan baby and are about to start solids, set yourself and your baby up for success by knowing how to offer a variety of foods with my FREE 100+ Plant-Based Foods for your vegan baby. Grab your copy of the handout here: https://vegankidsnutrition.ck.page/50cf6f1673 Connect with me: Website: www.vegankidsnutrition.com Instagram: @vegan.kids.nutrition