Raising Vegetarian Children : A Guide to Good Health and Family Harmony


Responsible, compassionate guidance and sound nutritional advice for parents of vegetarian kids

"A must-have for anyone who understands that how we feed our children says a lot about who they will become."
—John Robbins, author of the bestsellers Diet for a New America and The Food Revolution

"Ultimate guide for fit, healthy families . . . required reading for every parent—whether vegetarian or not!"
—Jay ...

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Responsible, compassionate guidance and sound nutritional advice for parents of vegetarian kids

"A must-have for anyone who understands that how we feed our children says a lot about who they will become."
—John Robbins, author of the bestsellers Diet for a New America and The Food Revolution

"Ultimate guide for fit, healthy families . . . required reading for every parent—whether vegetarian or not!"
—Jay Gordon, M.D., FAAP, pediatrician and author of Good Food Today, Great Kids Tomorrow

Vegetarianism is more than just a dietary decision; it's a lifestyle choice. But establishing that lifestyle within the bounds of ever-changing family dynamics can be a challenge. Perhaps you're a new parent concerned about imposing your vegetarian lifestyle on your baby, or you may be the head of a meat-eating family confused by your child's recent decision to become a vegetarian. With the compassionate, authoritative advice in Raising Vegetarian Children, every parent—regardless of his or her dietary preference—will discover how to achieve healthy harmony in a vegetarian household.

With nutrient-rich recipes for everything from breads to spreads, enticing entrées to delectable desserts, you'll meet and even exceed your child's dietary requirements. These veggie meals will smooth an infant's transition to solid foods or soothe the most finicky teen palate. In addition to nutritional needs, you'll learn to address the social and emotional aspects of vegetarianism, including:

  • Helping your child cope with pressure to conform to a standard diet
  • Ensuring that school officials, caregivers, and relatives abide by your child's dietary wishes
  • Dining out in nonvegetarian restaurants and celebrating traditional, meat-eating holidays
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Product Details

  • ISBN-13: 9780658021558
  • Publisher: McGraw-Hill Professional Publishing
  • Publication date: 9/25/2002
  • Edition number: 1
  • Pages: 300
  • Sales rank: 788,758
  • Product dimensions: 7.30 (w) x 9.30 (h) x 0.89 (d)

Meet the Author

Joanne Stepaniak, M.S. Ed., is the author of The Vegan Sourcebook, Being Vegan, and nine other vegetarian cookbooks.

Vesanto Melina, M.S., R.D., is a registered dietitian and the coauthor of Becoming Vegetarian, Cooking Vegetarian, and Becoming Vegan.

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Table of Contents

Foreword xiii
Acknowledgements xvii
Part 1 Approaches to Vegetarian Living
Chapter 1 Charting the Journey: Contemporary Vegetarianism 3
Ethics and Ideology 6
From Principle to Practice 10
Changing Directions 13
Encountering the Unexpected 17
Mountains and Rivers 22
Chapter 2 The Inner Landscape: Psychological Perspectives 25
Family Unity 26
Emotional Isolation 32
Deflecting Guilt 34
Sibling Interaction 37
Team Building 38
Uprisings 41
Chapter 3 The Beat of a Different Drummer: Family, Friends, and Culture 45
Being Different 46
Dealing with Relatives 48
Teaching Teacher 52
Interim Caregivers 54
Eating In, Eating Out 57
Celebrations and Holidays 69
Chapter 4 Returning Home: Nourishing Spirit 75
Establishing House Rules 76
Communication and Respect 80
Setting the Example 83
Creating a Nurturing Environment 85
Expanding Compassion 86
Building Community 89
Chapter 5 An Ounce of Prevention: Food Safety for Vegetarians 91
Sharing Responsibility 91
Keeping It Clean 92
The First Line of Defense 94
Under the Microscope 100
Learning Good Habits 101
Brown-Bagging It 110
Picnic and Potluck Protocol 113
Part 2 Nourishing Our Children
Chapter 6 Vegetarian Nutrition 101 121
Are Vegetarian Diets Nutritionally Adequate? 122
Are Vegetarian Diets Risky? Am I Depriving My Child? 123
Total Vegetarian Food Guide 123
Beans and Alternates 125
Fortified Soymilk and Alternates 137
Great Grains 142
Fabulous Fruit 145
The Incredible Vegetable 146
Vitamin B[subscript 12] 147
Vitamin D 153
Supplements: Yes or No? 154
The Essential Omega-3 Fatty Acid: Alpha-Linolenic Acid 155
Balancing Protein, Fat, and Carbohydrate 157
Water and Fluids 157
Jump for Joy 158
Chapter 7 Getting a Great Start: Nutrition During Infancy 159
Nature's Formula for Success 159
Nutrition for Nursing Moms 161
Breastfeeding Concerns and Questions 171
Diet for Role Models 175
Infant Formula 176
Preparing and Giving Formula 178
Chapter 8 Baby's Big Adventures: Introducing Solid Foods 179
Cautionary Notes for Infant Feeding 182
How Do We Know How Much to Feed Our Babies? 183
Finger Foods 183
How Do We Prevent or Deal with Allergies? 186
In One End, Out the Other 186
Ages One to Three 187
Supplements 187
Meal and Snack Planning 187
How Can We Get Our Children to Eat More? 189
Optimal Growth: The Middle Path 190
Shall We Limit Use of Bottles? 191
What's a Treat? 191
Will I Ever Have Enough Time? 192
Chapter 9 Children from Two to Twelve 193
When It Comes to Food 193
Together: Creating Health 195
The Weaning Period 195
Fast- and Slow-Growth Periods 195
Providing Enough Calories 202
Picky Eaters 203
Keeping It Simple 203
Top Ten Meals for Children 205
Snacking 206
The "Perfect" Day 206
Vitamins--Essential to Life 210
Supplements 211
Eating Away from Home 211
School Meals 212
Restaurant Eating with Children 213
Travel Tips 213
How "Normal" Do We Want to Be? 214
Chapter 10 The Unique Needs of Teens 215
Nutrition and the Teenage Growth Spurt 216
Good Nutrition: Authority and Responsibility 221
Social Life, Independence, and Mealtimes 222
Nourishing Healthy Skin 223
Premenstrual Syndrome (PMS) 223
Weight Management: Controlling Gains 224
Body Image and Eating Disorders 225
Weight Management: Bulking Up 227
Nutrition for Athletes 229
Part 3 Recipes for Every Occasion
Chapter 11 Kitchen Magic: Harmonizing Good Health and Great Food 233
Four Keys to Enjoying Cooking 233
Making Healthful Changes 235
Working with Herbs 238
Use of Oils in Food Preparation 238
Nutritional Analysis of Recipes 239
Chapter 12 Recipes 241
Beverages 241
Breakfast 250
Quick Breads 265
Spreads and Sandwiches 269
Soups 283
Dressings, Dips, and Sauces 289
Salads 297
Entrees 308
Vegetable Side Dishes 327
Celebrations 331
Desserts 338
Resources 349
Where to Find Information 349
Where to Find Products 358
Making the Most of School and Camp 360
References 363
Index 371
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