Is Your Vegan Kid Going Through a Fussy Eating Stage? - Here’s How to Maximise Your Vegan Child’s Nutrient Intake During a Picky Eating Stage
Fussy eating, also known as picky eating, is a common concern among parents in Australia. While specific and up-to-date statistics on fussy eating can vary, here are some general insights:
Prevalence of Fussy Eating:
Approximately 25-50% of parents report that their children exhibit fussy eating behaviours at some point during early childhood in Australia.
A study in Queensland found that about 30% of children aged 2-5 years were identified by their parents as fussy eaters .
Age and Fussy Eating:
Fussy eating tends to peak around the ages of 2-3 years and can persist into older childhood for some children .
Early childhood (2-6 years) is the most common period for fussy eating behaviors to emerge.
Impact on Nutrition:
Fussy eating can lead to inadequate intake of certain nutrients, such as vegetables, fruits, and proteins, potentially affecting growth and development if not managed properly .
Parents of fussy eaters often report concerns about their child’s growth, weight, and overall health due to selective eating habits.
Parental Concerns and Stress:
A significant proportion of parents (over 50%) express worry about their child’s eating habits and nutritional intake due to fussy eating behaviors .
Fussy eating can lead to mealtime stress and conflict within families, impacting the overall family dynamic and well-being. You’re not alone! It’s very common for many parents to experience a fussy stage in their child’s feeding journey.
Long-term Effects:
While many children outgrow fussy eating, some studies suggest that extreme fussy eating can persist into adolescence and adulthood, potentially leading to restrictive eating patterns and nutritional deficiencies .
Normal Fussy Eating vs Fussy Eating Requiring Attention
Normal Fussy Eating:
Age: Common in toddlers and preschoolers.
Duration: Typically temporary, lasting a few weeks to a few months.
Food Preferences: Prefers certain foods over others but still consumes a variety.
Growth and Development: Continues to grow and develop normally.
Behavior: Refusal of some foods but willing to try new foods with encouragement.
Fussy Eating Requiring Intervention:
Duration: Persistent fussy eating lasting beyond 6 months.
Nutritional Impact: Limited diet leading to nutritional deficiencies or poor growth.
Behavior: Extreme aversion to trying new foods or textures.
Mealtime Stress: Significant stress or anxiety around mealtimes for both the child and family.
Physical Symptoms: Signs of malnutrition, such as weight loss, lethargy, or developmental delays.
Key Signs to Look Out For:
Poor Growth: Weight loss or failure to gain weight appropriately.
Nutritional Deficiencies: Signs like pale skin, fatigue, or developmental delays.
Extreme Selectivity: Eating fewer than 10-15 different foods regularly.
Refusal of Entire Food Groups: Consistently rejecting whole categories of food (e.g., all vegetables).
If you suspect your child is displaying some of these key signs then it’s always best to seek further advice from a specialised Dietitian in addition to assessment by your GP and/or Paediatrician.
If You’re Vegan Kid Is Simply Going Through A Normal Fussy Eating Stage, Here Are Some Ways to Increase Their Nutrient Intake During This Time…….
increase calorie, protein, and micronutrient intake for vegan kids during a fussy eating stage:
1. Calorie-Dense Foods:
Nut Butters: Spread on toast, fruit, or added to smoothies.
Avocado: Add to sandwiches, smoothies, or as a dip.
Dried Fruits: Offer as snacks or mixed into cereals (watch for added sugars).
Oil: Add extra oil when cooking or serving meals.
2. Protein and Iron-Rich Foods:
Tofu, TVP and Tempeh: Tofu, TVP, and tempeh often contain more protein per serving compared to most legumes. For example, firm tofu provides about 20 grams of protein per 100 grams, while cooked lentils typically offer around 9 grams.
Plant-Based Yogurt: Choose fortified options for extra nutrients.
3. Micronutrient-Rich Foods:
Fortified Foods: Use fortified plant milks, cereals, and plant based meat alternatives.
Leafy Greens: Add spinach or kale to smoothies, sauces, or soups for extra iron and calcium.
Seeds: Incorporate chia seeds, flaxseeds, or hemp seeds in smoothies, oatmeal, or baking.
Fruit: Is your vegan kid not a fan of vegetables? It’s ok to add more fruit into their diet during this time as they contain similar amounts of vitamins and minerals. A temporary increase in fruit intake can help bridge the gap while still including vegetables in their meals and continuing to provide plenty of opportunity to try them again without as much pressure.
4. Smoothies:
Blend nutrient-dense ingredients like fruits, vegetables, nut butters, and plant protein powders to create tasty, calorie-rich drinks. Use calcium fortified soy or almond milk as a liquid to blend the smoothie ingredients to maximise the energy and nutrient density of the smoothie.
5. Make it fun!:
Fun Shapes and Colors: Use cookie cutters to make foods visually appealing.
Dips and Spreads: Serve veggies and fruits with tasty dips to encourage more consumption.
6. Healthy Snacks:
Offer a variety of nutrient-dense snacks like energy balls, nut bars, or homemade granola to keep energy levels up throughout the day.
7. Regular, Small Meals:
Provide smaller, frequent meals or snacks throughout the day to increase overall nutrient intake without overwhelming the child.
8. Involve Your Child:
Let them help with meal preparation, encouraging them to try new foods and take ownership of their meals.
Allow them to make decisions such as providing a selection of two vegetables or other ingredients when food shopping. This way they will get a sense of control at mealtimes as they had a say in what was served.
By using these strategies, you can help ensure that your vegan child gets the essential calories, protein, and micronutrients they need, even during fussy eating phases. This takes the worry out of meals and still allows your child to be exposed to the foods they’re currently refusing without the need for concern over their nutrient intake. For further mealtime and nutrition support head to the booking page and speak with Melissa an APD and Plant Based Dietitian helping women, children and families optimise their diets for lifelong success on the vegan and plant based lifestyle.
