Milk Alternatives Archives - Plant Based Kids Plant Based Kids

Dairy Free Diet, Milk Alternatives, Plant Based Diet

What is the best dairy alternative drink for my toddler?

There has been an explosion of plant-based drinks available in the UK in the last few years and there is now a huge variety of these plant-based drinks available in supermarkets and health food shops around the country. However, there are a few things that I feel are important to consider before choosing one of these drinks for young children.

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Dairy Free Diet

Milk Alternatives

Plant Based Diet

CAN MY PLANT-BASED TODDLER GET ENOUGH PROTEIN? 🌱

Yes absolutely they can! Here’s how… ⬇️

I am often asked about plant-based sources of protein as parents seem to be quite concerned about how to meet their child’s protein requirements on a plant-based diet…

Firstly, how much protein do children need? (SPOILER ALERT: it’s probably not as much as you think!)

CHILDREN’S DAILY PROTEIN REQUIREMENTS
1-3 years: 15g
4-6 years: 20g
7-10 years: 28g
11-14 years: 41 - 42g
15-18 years: 45 - 55g

The VeChi study showed that the protein intake of all groups (vegan, vegetarian and omnivore) was more than TWICE the reference values in ALL groups, including the vegan group.

Remember wholegrain and starchy foods also contribute to the total protein intake.

EXAMPLE 1
✅ 200ml soya milk = 6g protein +
✅ Lentil soup with slice of toast = 7-8g protein +
✅ Pesto pasta with peas = 4-5g protein
TOTAL = 17 - 19 protein

EXAMPLE 2
✅ 1 Weetabix with soya milk = 6g protein +
✅ Hummus and falafel = 6-7g protein +
✅ Home-made yoghurt (with silken tofu) = 3-4g protein
TOTAL = 15 - 17g protein

EXAMPLE 3
✅ 1 slice wholemeal toast with nut butter = 7-8g protein
✅ 50g tofu ‘fingers’ = 7g protein +
✅ Jacket potato with baked beans = 7-8g protein
TOTAL = 21 - 23g protein

REMEMBER:
Although it is important that children receive adequate amounts of protein for growth, excessive amounts of protein (especially animal-based protein) are not desirable, especially in the younger years, as they have been linked to an increased risk of overweight and obesity later in life.

❓Were you surprised by how much protein a toddler needs? Let me know ⬇️

Much love,
Paula x 💚🌱

THE PARENT PROJECT BUNDLE ❤️ I’m SO excited

THE PARENT PROJECT BUNDLE ❤️

I’m SO excited to share with you all a game-changing parenting resource to make your parenting journey a little easier. Introducing The Parenting Project Bundle! ❤️

⭐ This exclusive bundle brings together over 30 UK experts in the parenting field, offering insights, tools, and support for every stage of family life—pre-conception, pregnancy, babyhood, toddler tantrums, and beyond, all the way to age 10.

⭐ From expert sleep guides and nutrition advice to creative activities and mental health support, The Parenting Bundle is your go-to resource for every step of parenthood.

Why you’ll love the Parenting Project Bundle
- Comprehensive Content: Covering everything from preparing for birth to navigating school years.
- Expert Insights: Learn from trusted voices in parenting, health, nutrition and education.
- Unbeatable Value: Over £1500 worth of content for just £48! That represents over 96% discount! 🤩

The bundle is ONLY available until SUNDAY 19th JANUARY, so don’t miss out on this amazing resource!

Comment the word BUNDLE below and I’ll send the link directly to you
🎉🎉🎉

Much love,
Paula x 💚🌱

PLEASE NOTE: the link I send you will be an affiliate link which means that I receive a payment for each bundle that is sold using this link but there is no additional fee/charge to the consumer (you!) xx

Do you worry your kids are eating fruit but not ve

Do you worry your kids are eating fruit but not veggies?
🍎🍐🍊🍌🍉🍓🍇🫐🥭🍑🍒

YOU DON’T NEED TO!

I’d like to reassure you that fruit contains almost all the same nutrients as vegetables and you DON’T need to worry about the natural sugar in whole fruits.

Of course the (long-term) aim is for children to be eating BOTH fruits AND vegetables, so it is important to regularly expose them to vegetables in order to help your kids learn to like them…

But what I am saying is that whilst your little one is still learning to like vegetables it is OKAY TO OFFER FRUIT!

⭐ IF THEY REFUSE VEGGIES, OFFER FRUIT! ⭐

If you’d like some support with your little one’s eating and nutrition, comment CHAT below and I’ll send you a link to book a free discovery call with me so that we can chat about how I might be able to support you.

Much love,
Paula x 💚🌱

CARROT CAKE BARS 🥕 Many parents ask me for id

CARROT CAKE BARS 🥕

Many parents ask me for ideas for healthy snack so I created this recipe as a great snack to have either at home or when you’re out and about.

INGREDIENTS
🥣1 cup (100g) oats
🥕1 carrot, grated
🍌1 banana, mashed
💚1 tsp Cinnamon
💜1 tbsp Flaxseed
🥛 3 heaped tbsp yoghurt of choice

METHOD
1. Add all the ingredients to a greased loaf tin and mix together
2. Bake at 180°C for 20 minutes until golden brown
Enjoy! 😊

Let me know if you try these!

Much love,
Paula x 💚🌱

Ps. Recipe inspired by the lovely @theweaninggp and my love for carrot cake! 🥕🧁

THE PARENTING PROJECT BUNDLE 😆 I’m SO excit

THE PARENTING PROJECT BUNDLE

😆 I’m SO excited to share with you all a game-changing parenting resource to make your parenting journey a little easier...

Introducing The Parenting Project Bundle!

🤎This exclusive bundle brings together over 30 UK experts in the parenting field, offering insights, tools, and support for every stage of family life—pre-conception, pregnancy, babyhood, toddler tantrums, and beyond, all the way to age 10.

🤎From expert sleep guides and nutrition advice to creative activities and mental health support, The Parenting Bundle is your go-to resource for every step of parenthood.

🤎The sale goes live on SUNDAY 12TH JANUARY and it will only be available for ONE WEEK (closes Sunday 19th January)

🤎Comment the word BUNDLE below and I’ll send the link directly to you as soon as it goes live on Sunday!

I know you are going to LOVE this 🥰

Much love,
Paula x 💚🌱

PLEASE NOTE: the link I send you will be an affiliate link which means that I receive a payment for each bundle that is sold using this link but there is no additional fee/charge to the consumer (you!) xx

ARE YOU STRUGGLING WITH YOUR LITTLE ONE REFUSING F

ARE YOU STRUGGLING WITH YOUR LITTLE ONE REFUSING FOOD?

I had LOADS of questions this week in my Q&A about food refusal and fussy eating (swipe right for some examples) ➡️

Food refusal and picky/fussy eating is very common in toddlers and is reported to affect up to 60% of toddlers (you are not alone!)

MY TOP TIPS TO HELP…

🩷TOP TIP 1: Develop a routine for mealtimes and snacks
The key to a successful routine for meals and snacks is TIMING…aim to offer your toddler an “eating opportunity” every 2.5 to 3 hours. Try not to let your child graze all day as they will not learn about hunger/fullness cues.

🧡TOP TIP 2: Check your toddlers “milk” intake
Between 1 and 3 years of age, toddlers need a maximum of 350ml of milk (fortified plant based drink or cow’s milk) per day to meet their calcium requirements.

💛TOP TIP 3: Offer (very) small portions
Large portions can be overwhelming for children, so offer small portions at first and offer more if they finish.

💚TOP TIP 4: Eat together as a family as often as possible.
Focus on making mealtimes a time to connect as a family so that it is a positive and relaxed experience for your children.

🩵TOP TIP 5: Involve your kids in food preparation
Start cooking with your kids and involve them in food preparation as much as possible. Exposure to foods, without any pressure to eat the food, helps with acceptance of these foods.

💜TOP TIP 6: Take the pressure off!
Research has shown that bribing or coercing children to eat does not work to support their acceptance of foods in the long term. Instead, use the ‘division of responsibility’ where you decide WHAT food you offer to your child and they decide HOW MUCH they eat.

WOULD YOU LIKE MORE SUPPORT AND GUIDANCE?
If you’d like some support with your little one’s eating, I offer free 15 minute discovery calls to chat about how I could help and support you. Comment the word SUPPORT below and I’ll DM the link to book a call directly to you ❤️

Much love,
Paula x 💚🌱

HAPPY NATIONAL BEAN DAY! 🫘 To celebrate Natio

HAPPY NATIONAL BEAN DAY! 🫘

To celebrate National Bean Day, I wanted to share my black bean and sweet potato burger recipe with you.

This recipe is perfect for babies from 6 months of age as the black beans are mashed with sweet potato and can be easily picked up by little hands. It’s a perfect finger food cut into strips or can be served whole for toddlers and older children in a burger bun.

INGREDIENTS
🍠 2 sweet potatoes, peeled and roasted with olive oil
🫘 1 tin black beans, drained and rinsed
🧅 1 onion, chopped and fried in olive oil
🧄 2 cloves garlic, crushed and fried with onions
❤️ 1 tsp ground cumin
🌾 30g plain flour
💚 1 Tbsp chia seeds
💛 Olive oil for frying

METHOD
1️⃣ Add all the ingredients into a food processor and pulse until the mixture comes together. (If you don’t have a food processor, you can simply mash with a fork or use a hand blender).

2️⃣ Refrigerate the mixture for about half an hour (if possible) before shaping into burgers.

3️⃣ Add 1 tsp olive oil to a frying pan and fry over a medium heat for a few minutes on each side.

4️⃣ Cut the burgers into strips for your baby or serve in a burger bun for your toddler or older child.

5️⃣ Serve with avocado strips and a vitamin C rich food such as broccoli / strawberries / peppers / kiwi fruit to aid iron absorption 🥦🍓🫑🥝

This recipe is just one of the 20 easy and delicious ‘beany’ recipes from my book PLANT POWERED LITTLE PEOPLE available on my website, Amazon and Waterstones online 🎉

Much love,
Paula x 💚🌱

6 TIPS FOR FAMILIES WANTING TO TRY VEGANUARY 🌱

6 TIPS FOR FAMILIES WANTING TO TRY VEGANUARY 🌱

V - variety
E - enough calories
G - good fats
A - alternatives (dairy)
N - nutrients of importance
S - supplement appropriately

MY TOP TIPS
1️⃣ VARIETY - Focus on offering a variety of plant foods at meals, aiming for lots of colour 🌈🌈🌈

2️⃣ ENOUGH CALORIES - children need sufficient calories to grow and develop, skip the ‘low fat’ options.

3️⃣ GOOD FATS - Don’t be afraid of good fats - young children need nutrient and energy dense foods to grow and thrive 🥜🌰🥑 🫒

4️⃣ ALTERNATIVES (DAIRY) - Offer a fortified plant-based dairy alternative drink to your toddler. Aim for one fortified with calcium, vitamin D, iodine, vitamin B12 and vitamin B2 if possible🥛

5️⃣ NUTRIENTS OF IMPORTANCE - iron, protein, calcium. Vitamin B12, iodine, vitamin D, zinc, selenium and omega-3 fats are key nutrients for all children. Find out the plant-based food sources of these nutrients in my FREE download (available on my website).

6️⃣ SUPPLEMENT APPROPRIATELY - this may include vitamins D and B12, iodine and DHA (requirements will differ depending on whether your family is completely plant based or not) 💊 Check out my FREE supplement download available on my website.

You will find 36 recipes for inspiration and a fully comprehensive nutrition guide in my book Plant Powered Little People… comment PPLP below and I’ll send the link directly to your inbox 💚

Let me know if you have any questions ⬇️

Much love,
Paula x 💚🌱

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PLEASE NOTE: I will be away from 13th December to 4th January. Any book orders during this time will be shipped on my return. Alternatively, you can order Plant Powered Little People from Amazon