Need something to tide you over until lunch or dinner? Children tend to need to eat more frequently than adults, so would often benefit from snacks between meals. There are a few key reasons why. Children, especially younger children, tend to have high energy levels and smaller stomach capacities. In general, a whole-food, plant-based diet tends to consist of foods that have a higher fiber but lower caloric content. Hence, due to the higher fiber content of these foods consumed, it is possible that in some cases a child could feel full easily at meals with their smaller stomachs, but receive inadequate calories for overall optimal growth.

For adults, you may also feel the need to have snacks in between meals, especially if you find you are becoming more active, and if your metabolism revs up with the switch to a whole-food, plant-based diet. That’s the best part of a whole-food, plant-based diet – on such a ‘diet’, you actually don’t need to watch your caloric intake or restrict yourself unnecessarily in terms of how many times a day you eat, AS LONG as the foods you choose to consume are ALL whole-food, plant-based foods. So this does not mean you can snack endlessly on cookies, candies, cakes, biscuits and other processed high refined sugar and high fat commercial foods since they are ‘vegetarian’. As mentioned before, being a ‘junk food vegetarian’ will negatively impact your health and reduce your intake of phytochemical nutrient-rich health boosting foods which you could be eating instead.

So it’s alright to have snacks frequently on a whole-food, plant-based diet, but choose your snacks wisely! Try these tasty more nutrient dense options:

*A handful of nuts and/or seeds (e.g., pumpkin seeds, sunflower, pine nuts, cashews, almonds, pistachios, peanuts, walnuts, hazelnuts)
* A piece of whole fresh fruit (kiwi, apples, grapes, melon slices, oranges, grapefruit, pears…you name it! These also work great as dessert after meals!)
* Dried fruit (e.g., dried apricots, figs, dates, raisins)
* Vegetable or fresh fruit slices with spreads or dips (e.g., bell pepper slices, carrot sticks, celery sticks)
* Soy spreads, seed butters  (such as tahini, pumpkin seed and sunflower seed butters) and nut butters (examples include almond,  cashew nut, and peanut butters)
*Vegetable and/or bean based dips such as hummus and guacamole
*Fruit/vegetable combination smoothies
*A glass (or two) of a fortified plant-based milk
*Fruit salads
*Vegetable salads
*Whole-wheat bread/pitas/tortillas for dipping into hummus or spread with nut butters for quick easy sandwiches or burritos
*High calcium and/or high iron breakfast cereal
*Bean-based or vegetable soups with whole-wheat pasta
*Soy-based or other vegan cheese slices and whole wheat crackers

You can mix and match the above to create lots of tasty combinations. One of my favorites is a simple sunflower seed butter sandwich with sliced banana wedges. Other ideas are a bowl of a bean-based vegetable soup with whole-wheat pasta, or some soy-based/vegan cheese slices with whole wheat crackers. Or you could have a quick bowl of calcium and iron fortified cereal with fortified almond/soy/coconut milk (and sprinkled with nuts or dried/fresh fruit on top!). Don’t forget about home-made vegetarian baked and no-bake treats which also make great snack options. Many such easy recipe ideas can be found on the internet, which don’t require fancy ingredients or a lot of time. The possibilities are really endless!

Want to find out more? Read about Steps #4 and #5:
Step 4: Increase Beans & Other Legumes
Step 5: Try New Plant-Based Foods & Recipes!

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