We are thrilled to introduce Maria Cebrian, the founder and CEO of Terraseed, and an expert in plant-based supplementation and nutrition. With her extensive knowledge and passion for healthy living, Maria is here to share invaluable insights on how to keep our kids thriving as they head back to school. With her expertise, we’ll dive into the essential nutrients that plant-based kids need to succeed in the classroom and beyond.
QUESTION: What are the most important nutrients that plant-based kids need to thrive during the school year, and how can parents ensure they're getting enough of them?
I love talking about this topic because nutrition is so crucial for kids, especially during the school year when they need to be at their best, both mentally and physically. For plant-based kids, there are a few key nutrients that parents should focus on to ensure their children are thriving.
First and foremost is protein. While there’s a common misconception that plant-based diets are lacking in protein, it’s really about making sure kids are getting enough from a variety of sources. Foods like beans, lentils, tofu, quinoa, and even whole grains can provide plenty of protein. The trick is to mix it up and ensure they’re getting a complete amino acid profile throughout the day.
Next up is iron, which is vital for energy and focus. Plant-based sources of iron include spinach, lentils, chickpeas, and fortified cereals. However, because non-heme iron (the type found in plants) is less easily absorbed by the body, pairing these foods with a source of vitamin C—like citrus fruits, strawberries, or bell peppers—can significantly boost absorption.
Calcium is another important nutrient, particularly for growing bones. While dairy is often touted as the best source of calcium, there are plenty of plant-based options too. Leafy greens, fortified plant milks, tofu, and almonds are all great sources. Don’t forget about vitamin D as well, which helps with calcium absorption. Depending on where you live, a vitamin D supplement might be necessary, especially in the winter months.
Finally, vitamin B12 is essential, as it’s not naturally found in plant foods. B12 is crucial for brain health and energy levels. A good quality supplement or fortified foods like plant-based milks and cereals should do the trick.
QUESTION: You mentioned protein, and we know that can be a big concern for parents. Do you have any tips for incorporating more protein into kids' lunches and snacks?
Absolutely! It’s easier than you might think. One of my favorite protein-packed lunch options is a good old-fashioned bean and veggie wrap. You can use whole-grain tortillas, add a spread of hummus, some black beans, shredded carrots, spinach, and maybe a little avocado. It’s not only high in protein but also full of fiber and healthy fats.
For snacks, nut butters are your best friend. Almond butter or peanut butter spread on whole grain crackers or apple slices is a quick and easy snack that kids love. You can also make energy balls with oats, peanut butter, chia seeds, and a bit of maple syrup. They’re fun to make and can be stored in the fridge for the whole week.
Chickpeas are another versatile option. Roasted chickpeas make a crunchy snack that’s high in protein and fiber, and they can be seasoned in various ways to keep things interesting.
Lastly, don’t overlook plant-based yogurts. There are many options now made from almonds, soy, or coconut, and they’re often fortified with extra protein. Toss in some fresh fruit and a sprinkle of nuts or seeds, and you’ve got a delicious, protein-rich snack.
QUESTION: Those sound delicious and easy to prepare—perfect for busy parents! What about keeping kids’ energy levels stable throughout the day? How can parents ensure their kids don’t hit that afternoon slump?
The afternoon slump is a common issue, and it often comes down to the types of foods kids are eating earlier in the day. The key is to balance complex carbohydrates, healthy fats, and protein in their meals and snacks.
For breakfast, a whole grain oatmeal topped with nut butter and sliced bananas is a fantastic way to start the day. The oats provide slow-releasing energy, the banana adds some natural sweetness and potassium, and the nut butter brings in protein and healthy fats.
Another great option is a smoothie. You can pack it with greens like spinach or kale, a handful of frozen berries, a scoop of plant-based protein powder, and some flaxseeds or chia seeds for omega-3s. It’s a quick, nutrient-dense breakfast that can help sustain energy levels throughout the morning.
For lunch, balanced bento boxes are a great idea. Include a mix of complex carbs like whole-grain pasta or quinoa, some protein like tofu cubes or beans, and healthy fats like avocado slices or a handful of nuts. Add in some colorful veggies, and you’ve got a lunch that will keep them full and focused.
In the afternoon, when they’re starting to feel a bit sluggish, fruit paired with nuts or seeds can be a great pick-me-up. The natural sugars in the fruit give a quick energy boost, while the nuts or seeds help sustain that energy without a crash.
QUESTION: Those are some fantastic strategies. Now, we know that hydration is just as important as nutrition, especially for active kids. Do you have any advice on encouraging kids to drink more water, and are there any plant-based beverages you recommend?
Hydration is indeed super important, especially as kids can easily forget to drink enough water during a busy school day. One trick is to make water more exciting by infusing it with natural flavors. You can add slices of fruit like strawberries, lemon, or cucumber, or even a few fresh mint leaves. Kids love the fun colors and subtle flavors, which might encourage them to drink more.
Another option is to offer herbal teas. Mild ones like chamomile or peppermint can be served cold and make a refreshing, hydrating drink without any caffeine. Just be sure they’re unsweetened or only lightly sweetened with a touch of agave or maple syrup.
For a plant-based twist, coconut water is a great hydrating beverage. It’s naturally sweet and packed with electrolytes, which can be particularly helpful if your child is active in sports.
Smoothies can also contribute to hydration while providing a nutritional boost. Just remember to balance the fruit with some veggies and a source of healthy fats or protein to avoid a sugar spike.
QUESTION: Speaking of sugar, it’s something many parents worry about, especially when it comes to keeping their kids’ diets healthy. Do you have any tips for managing sugar intake in a plant-based diet?
Managing sugar intake is definitely important, especially with so many hidden sugars in processed foods. The best approach is to focus on whole and fresh foods as much as possible and be mindful of added sugars.
For example, instead of sugary breakfast cereals, opt for whole grain options like oatmeal or muesli that you can sweeten naturally with fruits like berries or sliced bananas. When baking at home, try using natural sweeteners like dates, applesauce, or mashed bananas instead of refined sugars. These add sweetness while also providing fiber and other nutrients.
For treats, consider making homemade desserts like energy balls, fruit sorbets, or baked goods using whole ingredients. That way, you can control the amount of sugar and ensure it’s balanced with other healthy ingredients.
Another tip is to be cautious with store-bought snacks. Always check the labels for added sugars, even in seemingly healthy options like granola bars or flavored yogurts. Sometimes, these products are loaded with more sugar than you’d expect.
Finally, encourage your kids to enjoy the natural sweetness of whole fruits. A bowl of fresh berries or a juicy apple can be just as satisfying as a sugary snack, especially when they’re used to it.
QUESTION: Excellent advice! Lastly, as kids get ready to head back to school, do you have any thoughts on how to involve them in their own nutrition?
Involving kids in their nutrition is one of the best ways to get them excited about healthy eating. When they’re part of the process, they’re more likely to enjoy and appreciate the food they’re eating.
One fun idea is to let them help plan their lunches. You can create a list of healthy options for each category—like proteins, veggies, fruits, and grains—and let them mix and match to build their own balanced meal. This gives them some control while ensuring they’re getting a variety of nutrients.
Cooking together is another fantastic way to get kids involved. Simple tasks like washing veggies, stirring ingredients, or even choosing recipes can make them feel more connected to their food. Plus, it’s a great opportunity to teach them about different ingredients and why they’re important.
Gardening, if possible, is also a wonderful way to engage kids with their food. Even if it’s just a small herb garden or a few potted plants on the windowsill, watching something grow can be incredibly rewarding. And when it’s time to harvest, they’ll be excited to eat what they’ve grown!
Lastly, make food fun! Use cookie cutters to create fun shapes out of fruits or veggies, or arrange their plate into a colorful design. Sometimes, just a little creativity can make a big difference in how kids perceive healthy foods.
QUESTION: Maria, thank you so much for sharing your insights and practical tips with us today. Your passion for plant-based nutrition and helping families live healthier lives really shines through.
It was my pleasure! I hope these tips help parents feel more confident in nourishing their kids as they head back to school. Remember, it’s all about balance, variety, and making food a fun and positive experience.