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Over the past few years, interest in plant-based diets and plant-based foods has been on an upward trend. Yet during the pandemic, meat shortages, supply chain issues, and financial concerns led Americans to purchase plant-based foods at a rapid pace and interest soared further. According to the Plant-Based Association, in 2020, sales of plant-based foods in the U.S. increased 27%, bringing the total market value to $7 billion. Following a vegan, vegetarian, or plant-based plan can be a healthy way to feed kids, but there are some considerations to think about. 

In this episode, I sat down with Alexandra Caspero MA, RD, RYT, a registered dietitian nutritionist, creator of the award-winning website, Delish Knowledge, and co-founder of Plant-Based Juniors, an evidence-based platform that helps parents navigate the world of plant-based prenatal and pediatric nutrition. Alexandra is also the author of Fresh Italian Cooking for the New Generation and co-author of the bestselling book, The Plant-Based Baby and Toddler

We talked about what research shows about plant-based eating, how to get your kids to eat more vegetables, and which supplements you may need. Plus, Alexandra talks about her favorite quick and easy meal ideas, how to eat plant-based on a budget, and how to navigate Thanksgiving. 


4:49 Let’s talk about your story!

9:29 What can listeners find at Plant-Based Juniors?

11:17 What does research show about the benefits of plant-based diets? 

16:37 What are the most common myths about plant-based eating?

20:50 Is it safe to raise a vegan child? 

24:46 Can you debunk myths about plant-based milk? What are the best options for kids?

28:50 What is the PB3 plate model?

30:16 What are the best steps for starting solids, for both puree and baby-led weaning approaches?

34:06 What are evidence-based ways to get kids to eat their veggies?

42:25 Pediatricians only get about 24 hours of nutrition education. If a parent is getting resistance from their doctor about following a vegetarian or vegan diet, how should they approach it?

45:39 What are your favorite tips for planning plant-based meals and snacks?

49:00 We often don’t think about serving veggies for breakfast: what are your favorite ideas?

51:10 What are your tips for eating plant-based on a budget?

54:55 Thanksgiving is around the corner: what are your best ideas?

58:18 What are your favorite recipes from your book?


Alex mentions the book, “Skinny Bitch,” by Rory Freedman and Kim Barnouin. 

Alex talks about the CDC study which found that only 1 in 10 Americans get enough fruits or vegetables and a study in BMJ Open which found 60% of American’s calories come from ultra-processed foods. 

The American Academy of Pediatrics, Academy of Nutrition and Dietetics, and the Canadian Pediatric Society all say vegetarian/vegan diets are safe for kids. 

Learn more about Alexandra Caspero and Plant-Based Juniors at PlantBasedJuniors.com and follow them on Instagram. 


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Author Details
Julie Revelant teaches parents how to raise children who are healthy, adventurous eaters. Through blog posts and videos, her goal is to shift the conversation from short-term, problem picky eating to lifelong, healthy eating and healthy futures. Julie has written for FoxNews.com, FIRST for Women magazine, WhatToExpect.com, EverydayHealth.com, RD.com, TheBump.com, Care.com, and Babble.com.