The sooner you start making healthier choices, the sooner you will reap the health benefits.

Dr. Karrie has the unique ability to help you and your family find the best strategy for making healthy eating a life style. Not only has she studied and worked in the field of nutrition for many years, she also prepares 20 home meals for her family every week and has helped many other families do the same.

The key to Dr. Heneman’s dietary advice is moderation, focusing on eating foods with dietary value most of the time, and truly savoring “sometimes foods” regularly.

She will help you to make family meals a priority in your household. Her recipes are not fancy, but quick, practical, nutrious, and delicious.

Meatless Movement recently had the opportunity to chat with Dr. Heneman. She told us that she lives in the real world with her kids and her expert recommendations are perfect for families and working parents. This perspective is unique in the health and wellness arena and is one that can be trusted.

Tell us more about yourself, please

My name is Karrie Heneman. I am a mom of four, one girl and three boys. I am also a fourth child of four, so big families are in my blood.

I have a Phd in nutrition. I received my undergraduate education at Stanford (where I was recruited for the varsity sailing team as dead weight) and completed my PhD and a Post Doc at the University of California, Davis. My graduate work focused on increasing the amount of fruit and vegetable intake in various populations. At Davis, I also volunteered weekly at a local food coop doing vegan cooking demonstrations.

Give yourself grace! It is never too late to start eating healthy. 

Dr. Karrie Cesario Heneman, PhD 

After graduate school, I taught nutrition to moms participating in the food stamps nutrition education program before I had children of my own. I also worked on setting up school nutrition and garden programs that aimed to connect farmers with local schools and to increase fruit and vegetable intake in children and their families.

I continue to help moms feed their families nutritiously and cost effectively. I have been vegan now for one year. I believe consuming plants is the easiest and most cost effective way to protect our health and that of the planet.

We provide daily nutrition facts and tips to empower you to feed yourself and your family well.

Dr. Karrie Cesario Heneman, PhD 

Contrary to popular belief, meat, fish, eggs, and dairy are not the only sources of complete proteins. Plant sources such as quinoa, tofu, tempeh, edamame, hemp seeds, and spirulina have all the essential amino acids. Beans, lentils, and nuts are also good sources of protein. If you mix two incomplete proteins, such as rice and beans, you can get all the amino acids your body needs to make a complete protein. You don’t even have to eat these complementary proteins as the same meal, as long as they are eaten during the same day.

At the end of the day, healthy eating is about substitution. There is NO perfect diet. When you make dietary choices for your family, choose the best option most of the time. Drinking water and eating plenty of fruits and vegetables is a smart way to take care of your health. However, sometimes the best option starts with a can of vegetable soup or a bag of baby carrots. Don’t beat yourself up about every single bite. Just do your best to eat healthy foods most of the time.

Healthy Tips to Help You Start Eating a Vegan Diet

Sometimes the abundance of sweets and rich foods in our house, especially during the holidays, is a bit overwhelming. To avoid overconsuming these foods while still enjoying the culinary aspects of the holidays, I follow these guidelines:

1. I consume as many fresh fruits and vegetables as possible.
2. I stick to water or unsweetened tea when eating alone or with my immediate family.
3. I choose to eat mindfully and only consume the sweets and treats that look the most delicious.

I choose to purchase food colored by fruits and vegetables as often as I can. My favorite natural food companies include @indiatree (food dye), Unreal (chocolate), giggles fruit candy, and YumEarth for lollipops. When purchasing food for your family, always read the food labels. Reading food labels ensures that you can make informed choices about what your kids are eating.

If you decide to incorporate soy into your diet, look for foods that have undergone the smallest amount of processing. Low processed soy foods include tofu, edamame (whole soybeans), soymilk, miso, and tempeh. As with other types of food, be sure that the soy you purchase does not have high levels of added sugar or sodium. I like to use minimally processed soy as a replacement for ground meat or dairy products in my house. It is safe to consume soy a few times per week.

Family meals are a labor of love. They do not have to be perfect. Give yourself some grace from time to time

Dr. Karrie Cesario Heneman, PhD

I believe in kindness, community, and inclusion. I am the one who cannot leave an elevator without making a new friend. I also believe that healthy eating is a way of life. I do not believe in quick fixes, fad diets, or expensive supplements. I believe in consuming as many fruits and vegetables as often as possible and eating chocolate everyday.

The key to my dietary advice is moderation, focusing on eating foods with dietary value, such as fruit, vegetables, and whole grains most of the time, and truly savoring “sometime foods” regularly.

Share with us a recipe for vegans (Family-Friendly)

🌱🐾Come learn with us!

Dr. Karrie Cesario Heneman, PhD 

Oatmeal is naturally high in fiber, mild in taste, and inexpensive.

Dr. Karrie Cesario Heneman, PhD she/her

Nutritionist
👩‍👦Mom of 4, Stanford BA, Nutrition PhD
🐾Inspiring caregivers with nutrition advice & easy vegan family recipes
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all images courtesy of Dr. Karrie Cesario Heneman