Embracing plant-based diets for kids’ heart health

Professional headshot of Meredith Hesselein, MS, RDN
Meredith Hesselein, MS, RDN

As a K-12 dietitian and a mom of two young kids, I understand the struggle of convincing children to embrace plant-based foods. In a world where burgers and nuggets often steal the spotlight, steering kids towards a heart-healthy, plant-based dishes can be a daunting task. That’s why I want to shed some light on the importance of plant-centric plates and how to incorporate small changes to make the shift towards plant-based eating more kid-friendly.

Here are some tips parents and educators can use to make plant-powered eating a more accessible journey for children, setting them on the path to a lifetime of heart-healthy habits:

  • Offer familiar food options

    Transitioning to plant-based eating doesn’t mean abandoning favorite meals. Start by substituting meat in their go-to dishes like spaghetti or burgers with plant-based alternatives. Familiarity helps make the shift more palatable for young taste buds. 

  • Half meat, half mushroom meals

    Introduce a unique twist by blending mushrooms into meat dishes. This not only reduces the overall meat content but also adds a savory new flavor. It’s a clever way to enhance nutrition while maintaining a familiar taste. 

  • Use smoothies for sneaky nutrition

    Make plant-based eating an interactive experience by involving your kids in creating delicious smoothies. Blend in a variety of fruits, greens and plant-based proteins. This not only introduces vital nutrients but also turns a healthy choice into an enjoyable treat.

  • Have meatless Mondays

    Ease into plant-based eating with Meatless Mondays. This approach simplifies meal planning and introduces variety into their diet. Many schools, including those serviced by Sodexo, have successfully implemented similar programs, making plant-based options accessible and appealing. 

  • Use white beans instead of dairy

    Utilized puréed white beans to thicken soups without resorting to dairy. This trick not only enhances creaminess but also boosts the protein and nutrient content of the dish. It’s a win-win for taste and nutrition.

  • Pair proteins with grains

    Ensure a well-rounded meal by pairing plant-based proteins with grains. This combination creates a complete amino acid profile, aiding absorption and providing a satisfying and nutritious foundation for their meals.

  • Incorporate nut butters

    Harness the versatility of nut butters to make plant-based proteins more appealing. Incorporate peanut butter or alternatives into classic favorites like ants on a log, PB&J sandwiches or as spreads on crackers or rice cakes. Nut butters not only taste great but also provide essential nutrients.

  • Top with fat-soluble vitamins

    Elevate the nutritional content of salads by adding toppings rich in fat-soluble vitamins. Seeds, nuts, avocados — these additions not only enhance flavor but also contribute essential nutrients, including vitamins A, D, E and K that support overall health.

Making the transition easy.

Loading component...

Loading component...

Food your students will love

Sodexo fuels academic achievement by nourishing students’ health and development while inspiring their imaginations. 

Discover our school food services

Read our latest stories