Vegetarian Kids

A well-planned vegetarian diet can meet the nutritional needs of infants, children, and adolescents. It can also lower a child's risk of heart disease, obesity, type 2 diabetes and some forms of cancer.

What is a vegetarian diet?

A vegetarian diet is based mainly on plant foods such as vegetables, fruits, legumes, nuts, seeds, and grains. It can also include some animal products. There are different types of vegetarian diets:

• Vegan (strict vegetarian): no animal products, eggs or dairy.

• Lacto vegetarian: no meat, poultry, fish or egg, but includes dairy products.

• Lacto-ovovegetarian: no meat, poultry or fish, but includes eggs and dairy products.

• Pescatarian: no meat or poultry, but includes fish, eggs, and dairy products.

Try these foods to replace animal products:

• Beans added to burritos or tacos

• Tofu (can be stir fried with vegetables and nuts)

• Hummus (Middle Eastern chickpea spread; serve with pita bread and vegetables for dipping) or falafel

• Tempeh (Indonesian soy product with meat-like texture)

• Lentils or beans with rice, quinoa, or couscous

• Bean soups, stews, or spreads

• Nut butters such as peanut, almond, cashew butter or tahini (sesame seed spread)

• Portobello mushroom burger

• Eggplant

• Edamame

• Veggie burgers, meatballs, or nuggets

How do I know that my child is eating a safe, healthy, and balanced vegetarian diet?

The table below highlights the main nutrients of interest in vegetarian diets, best sources, and other tips to ensure that your child is meeting his needs:

Fat

• Animal-sourced: High-fat meat and dairy, eggs, fatty fish

• Plant-sourced: Nuts, seeds, avocado, coconut, soy

• Additional information: Incorporate these foods daily to make sure your child is meeting their overall energy (calorie) needs.

Protein

• Animal-sourced: Meat, poultry, eggs, fish, dairy

• Plant-sourced: Beans, lentils, dried peas, soy products, meat substitutes such as veggie burgers, hot dogs, and nuggets; nuts, seeds, hemp, quinoa, buckwheat, wild rice

Calcium

• Animal-sourced: Dairy

• Plant-sourced: Dark leafy greens, broccoli, beans, almonds, figs, fortified tofu, fortified beverages such as milk alternatives and orange juice

• Additional information: Consume calcium in conjunction with vitamin D for improved absorption.

Vitamin D

• Animal-sourced: Liver, eggs, fatty fish, dairy

• Plant-sourced: Fortified beverages such as milk alternatives and orange juice, fortified dairy alternatives such as yogurt and cheese, supplements

• Additional information: While you can make vitamin D from sun exposure, it is best to get vitamin D from fortified foods and supplements.

Iron

• Animal-sourced: Liver, shellfish, meat, poultry, fish

• Plant-sourced: Beans, dark leafy greens, dried fruits, whole grains, iron-fortified cereals

• Additional information: Most common mineral deficiency among children. Consume with vitamin C for improved absorption.

Zinc

• Animal-sourced: Oysters, eggs, meat, fresh and canned seafood

• Plant-sourced: Nuts, seeds, beans, lentils, wheat germ, zinc-fortified foods such as breakfast cereals, soy milk, and meat alternatives

B Vitamins

• Animal-sourced: Meat, poultry, fish, dairy, eggs

• Plant-sourced: Nutritional yeast, dark leafy greens, legumes, nuts, wheat germ, potatoes, select fruits, fortified grains such as cereals, baking flours, breads, cereal bars

• Additional information: Vitamin B12 only occurs naturally in animal products. Vegans may need to supplement.

When in doubt consider offering daily:

• Fortified cereal with cow's milk or an enriched milk alternative

• Complete multivitamin with iron

If you are concerned your child is not meeting any of the nutrients listed above, talk to your health care provider to determine if supplementation is necessary.

Daily Food Guide

Grains

• Suggested daily servings: 6 or more servings (encourage whole grains)

• Serving Sizes (servings for toddlers may be half this size)

  • 1 slice of bread

  • ½ bun, bagel, or English muffin

  • ½ cup cooked cereal, rice, or pasta

  • 1 cup dry cereal (1 ounce)

Vegetables

• Suggested daily servings: 4 or more servings

• Serving Sizes (servings for toddlers may be half this size)

  • ½ cup cooked or 1 cup raw

Fruits

• Suggested daily servings: 2 or more servings

• Serving Sizes (servings for toddlers may be half this size)

  • 1 piece fresh fruit

  • ¾ cup fruit juice

  • ½ cup canned fruit

Protein

• Suggested daily servings: 2-3 servings

• Serving Sizes (servings for toddlers may be half this size)

  • ½ cup cooked beans

  • 4 ounces tofu or tempeh

  • 2 tablespoons nuts, seeds, or nut butter

  • 3 ounce meat substitute

  • 1 egg

Dairy and fortified dairy alternatives

• Suggested daily servings: 3 servings

• Serving Sizes (servings for toddlers may be half this size)

  • 1 cup milk or soy milk

  • 1 cup yogurt or soy yogurt

  • 1 ½ ounces cheese or soy cheese

  • 2 ounces processed cheese

Healthy fats

• Suggested daily servings: 2-3 servings

• Serving Sizes (servings for toddlers may be half this size)

  • Canola, olive, safflower, walnut oil, flax seed oil, ground flax seed, wheat germ, avocado, olives

Fats and sweets

• Suggested daily servings: Limit calories from these

• Serving Sizes (servings for toddlers may be half this size)

  • Margarine, cakes, cookies, candy, sweetened beverages

Resources on the Internet:

American Dietetic Association (ADA)

• Position paper on vegetarian nutrition available by selecting "Position Papers", then choosing "Vegetarian Diets" from index.

Vegetarian Nutrition: Food and Nutrition Information Center, USDA

• Contains links to web resources.

Vegetarian Nutrition Resource List

• Scroll down and, under General, select Vegetarian Nutrition Resource List 2008 (PDF).

The Vegetarian Resource Group

• Comprehensive site provides information on nutrition, foods, surveys, and FAQs.

In a Vegetarian Kitchen with Nava Atlas

• Contains easy-to-follow recipes and cooking tips.

The Vegetarian Site

• A link from Healthline, contains information adapted from sources such as The Vegetarian Resource Group and Physicians Committee for Social Responsibility.

Reviewed on June 22, 2022, by Natalie Stoner, RD; Sarah Weston RD