To help your little one get the nutrients they need, provide a variety of nutritious plant-based foods.
#Vegetarian meal planning pro
Read more: Meeting Your Needs and Baby’s on a Vegan Diet Pro Tip: Read more: Meeting Your Needs and Baby’s on a Vegetarian Diet Vitamin B12: Soy products (tempeh), fortified brewer’s yeast (nutritional yeast), eggs, wheat grass juice, fortified meat alternatives/analogs. Vitamin D: Sunlight, salmon, egg yolk, and fortified dairy and dairy alternatives. Zinc: Fortified grains, fortified veggie burgers, kidney beans, black-eyed peas, almonds, tempeh, tofu, tahini, yogurt. Fortified plant-based milks like coconut, soymilk, and almond milk can also be good sources. 7Ĭalcium: Whole milk dairy products (milk, cheese, yogurt, cottage cheese), dark leafy greens, tofu, baked beans, almonds, sesame seeds, and figs. Pair the above iron-containing foods with vitamin C-rich foods such as: Red bell pepper, orange, grapefruit, kiwifruit, broccoli, strawberries, cantaloupe, tomato. Including a fruit or vegetable high in vitamin C can help plant-based iron (non-heme iron) to be absorbed better. Iron: Lentils, kidney beans, black beans, dark leafy greens, raisins, tofu, and fortified grains. Omega-3 fatty acids: Flax oil and ground flax seeds, walnuts/walnut butter, canola oil, soy, algae, and fatty fish such as salmon. Protein: Eggs, dairy, nuts, seeds, nut butters, beans, legumes, tofu, seitan, tempeh, quinoa, buckwheat, and amaranth.
Read more: Preventing Choking in Infants and Toddlers Be sure to provide the foods in the texture your child can handle for their age and stage of eating. Offering a variety from each group below will help your little one thrive on a vegetarian or vegan diet.
1, 2 Vegetarian and vegan food sources of these nutrients Nutrients that could be lacking in a vegetarian or vegan diet include: Protein, omega-3 fatty acids, iron, zinc, calcium, vitamin D, and vitamin B12. Falling short of these nutrients could interfere with optimal growth and development. When cutting out animal products, there are certain nutrient requirements that are more difficult to meet. Foods that will help your vegetarian or vegan child meet their nutrient needs Vegetarian: Someone who avoids meat and poultry, but may eat fish (pescatarian), eggs (ovo- vegetarian) and/or dairy (lacto-vegetarian). Vegan: Someone who avoids all animal products (meat, poultry, seafood, eggs, dairy)
Read on for meal, snack, and recipe ideas that will help your little one get the nutrients needed for their growth and development. Some families choose to avoid all or some animal products, and with a little planning, a vegetarian or vegan diet can meet your infant or toddler’s nutrition needs.
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