Vegetarian and vegan diets have been gaining ground in the Western World for years now. The health benefits, including reduced cancer and heart attack risks, rank as the top reasons for “converting,” but a lot of people want to minimize their impact on the environment or decide they want to live a life of compassion.

Whatever the reason, the vegetarian diet has many positive effects, but still many misconceptions. The most common one is regarding nutrition, specifically protein. Protein is essential for human bodies to function, and are especially important in the diets of growing children.

Amount of protein:
It’s actually a common misconception that vegetarians are undernourished when it comes to protein. How much protein we need actually grossly overestimated. According to the Handbook of Nutrition and Food by Carolyn D. Berdanier Johanna Dwyer, and Elaine B. Feldman, an average American woman age 19-24 eat 63.8 grams of protein, but only requires 46 grams. The male eats 94.9 grams and only needs 58 grams. These numbers are alarming, as overconsumption leads to renal disease, kidney disease, and it is even theorized that it could lead to bone loss.

“There is no reason to be concerned about protein, since even on vegan diets there is little risk of deficiency,” says Joanne Stepaniak, one of the authors of The Vegan Sourcebook.

Even if there is concern, she goes on to describe how plant foods, nuts and soy products (especially tofu) are all rich sources of protein. So unless your diet consists only of one or two foods you should be fine. But then here’s the problem — most children’s diets only contain one or two types of foods.

Sources of protein:

The most general groups include nuts, legumes, plants, soy and dairy (group that with soy if you’re vegan). If you’re under the age of 13, chances are you’ll only eat two of the four groups, and that’s if the food is cleverly disguised. There are quite a few options that need little or no preparation to get that extra boost of protein for children, including:

Dairy, and dairy alternatives:

• yogurt (both dairy and vegan kinds): granola adds a nice crunch
• string cheese: Is there any kid that doesn’t like these? They’re convenient and great for on-the-go. Vegan versions can be found at specialty stores like Whole Foods.

Nuts

•  trail mix: This is a very versatile and well traveled. A handful of your child’s favorite nuts mixed in with some dried fruit (raisins, banana chips, etc), cereal, and maybe even a little bit of chocolate.
• PB&J: For a lot of kids, peanut butter and jelly sandwiches are an excellent staple food (definitely college student approved). Peanut allergy? No problem, try almond butter or soy butter, available in various health food stores.

Soy/Tofu

• Tofu: This is an excellent source of protein, and there are countless recipes in cookbooks and in recipe books that you can experiment together with your kids. Tofu soaks up whatever flavor you cook it with, so you can tailor it to your cooking needs. The cooking process takes some time, so it would be ideal when you have some extra time to prepare dinner.

 Substitutes: There are also countless “meat substitutes” (made from soy, tempeh, gluten and others) on the market today. In my experience, as an adult who eats as picky as a 6-year-old, they are either hit or miss. I do have to admit, “chicken nuggets” always seem to be a hit, with me or with kids.

Even the pickiest of eaters should be able to find a good source of protein. The choices are very diverse, and there is something for everyone’s taste. Now, if only it was this easy to get kids to eat broccoli …

What does protein do?

• maintains and replaces tissue
• manufactures hemoglobin and antibodies. Hemoglobin are red blood cells that carry oxygen throughout the body. Antibodies include anything the body uses to fight infection and diseases, and is also important in blood clotting.

SOY SMOOTHIES

6 grams of protein per serving

Ingredients

Soy Smoothie Base
1 banana
1/2 cup soft silken tofu (about 4 oz.)
2 T maple syrup or honey
6 ice cubes

Directions
Place banana, tofu, maple syrup and ice in blender with one of the ingredient combinations below, and process until smooth. Pour into 2 glasses, and serve.

• Quick & Easy: Add 1 cup fruit juice of choice and 1/2 cup fresh or frozen fruit.
• Bright-Eyed & Berry-Laced: Add 1 cup pomegranate-blueberry juice and 1/2 cup frozen strawberries.
• Razzle-Dazzle Raspberry: Add 1 cup orange juice, 1/2 cup frozen raspberries, and 2 tsp. lime juice.
• Tropical Treat: Add 3/4 cup mango juice, 1/2 cup frozen peaches, 1/4 cup mango sorbet and 2 Tbs. lime juice.
• Crantastic Creation: Omit syrup from base and add 3/4 cup cranberry juice, 1/2 cup frozen cranberries and 1/4 cup plus 2 Tbs. cranberry concentrate.