Are you trying to add variety to your dinner routine? Is your teen considering becoming a vegetarian, but you have nutritional concerns? Going meatless just once or twice a week can actually have a positive effect on your whole family’s health.
By substituting appropriate sources of protein for meat, you could cut down on your family’s risk for cardiovascular disease, diabetes and obesity, as well as a variety of other health concerns.
Getting Started
If making meals without meat is a new concept for your family, start slow. Try adding beans to spaghetti instead of ground beef or fixing sandwiches with nut butters or hummus instead of meat.
“Hot dogs and hamburgers made with soy protein can be an easy way to get kids to try meat alternatives in the form of familiar foods,” says Tara Todd, RD, LD, pediatric registered dietitian at St. Louis Children’s Hospital. “As your family becomes more accustomed to meatless meals, try incorporating tofu and legumes, which are great sources of protein.”
Other meal options might include:
- breakfast items, such as vegetable omelets
- chili or stew made with red and black beans
- tacos or quesadillas with black beans or tofu
- stir-fry meals and soups with soy crumbles
What about Multivitamins?
As you begin making meatless meals, you may wonder if your kids should take a multivitamin to make sure they get the nutrients they need.
“Whether or not children need a multivitamin really depends on how well they eat,” says Todd. “It is important for your child to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds.”
Need Help?
If you need more assistance with planning meals or have nutrition questions, the medical staff at St. Louis Children’s Hospital is ready to help.
“When parents and children come in for consultations, the dietitians aim to get them talking about the foods they like,” Todd says. “Then, the dietitians will help them research recipes they would like to add to their typical menus.”
If you would like to meet with a pediatric dietitian, call 314.454.KIDS (5437) or 800.678.KIDS and select option 2.