Leena Watts
Vegetarian and vegan diets are becoming increasingly popular for babies and toddlers. They can be a healthy choice for children, as long as they include the right mix of nutrients. Breast milk or formula is the main source of nutrition for babies in their first six months, but once they are ready for solid foods, parents may want to start them on a vegetarian or vegan diet. However, it is important to carefully plan these diets to ensure they are nutritious and safe for young children. This involves paying attention to key nutrients that vegetarian or vegan diets may lack, such as protein, iron, zinc, calcium, and vitamins B12 and D.
| Characteristics | Values |
|---|---|
| Nutrients | A vegetarian or vegan diet must have enough energy, iron, zinc, calcium, protein, and vitamin B12 to support a baby's growth. |
| Breastfeeding | Breast milk or formula should be the primary source of nutrients for the first six months of a baby's life. |
| Solid foods | From around six months, complementary foods should be added to the infant's diet. |
| Meal planning | Vegetarian and vegan diets can be safe and nutritious for babies and toddlers, but careful planning is required to ensure they include the right mix of vitamins, minerals, protein, and fiber. |
| Food sources | Vegetarian diets include plant-based foods such as fruits, vegetables, grains, beans, potatoes, and nuts instead of meat, poultry, and fish for their main sources of nutrients. |
| Supplements | For vegan diets, vitamin B12 and D supplements are often needed, as well as minerals like calcium, iron, and zinc. |
| Health monitoring | Regular health and growth checks by a healthcare professional are recommended to ensure the child is meeting their nutritional needs. |
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What You'll Learn
The importance of iron, zinc, calcium, and vitamins B12 and D
Iron, zinc, calcium, and vitamins B12 and D are essential for a baby's growth and development. Here's why:
Iron
Iron is crucial for transporting oxygen in the blood and preventing iron deficiency anaemia. While breast milk provides most of the nutrients a baby needs, it is not a good source of iron. Haem iron, found in animal-based foods, is an excellent source of dietary iron. If your baby is on a vegetarian diet, ensure they get enough iron from non-haem iron sources, such as iron-fortified bread, cereals, and green leafy vegetables.
Zinc
Zinc is a mineral that helps children grow and develop, and it is especially important for babies fed only on breast milk. It also supports immune function, wound healing, and the senses of smell and taste. When your baby starts eating solid foods, ensure their diet includes zinc-rich options like zinc-fortified grains (e.g. infant cereals), dairy (yogurt, cheese), legumes (beans), and shellfish (oysters, crab).
Calcium
Calcium is essential for building strong, healthy bones. Babies get their calcium from breast milk or formula, with the required amount increasing as they grow older: from 200 mg for babies under 6 months to 260 mg for those 6 to 11 months old. As babies transition to solid foods, ensure they get calcium from dairy products like milk and yogurt, as well as calcium-fortified soy or almond milk. Dark green, leafy vegetables like broccoli and kale are also good sources of calcium.
Vitamin B12
Vitamin B12 is necessary for maintaining healthy nerves, producing DNA and red blood cells, and supporting brain function. It is found primarily in animal-based foods like meat, fish, eggs, and dairy. If your baby is on a vegetarian diet, you may need to include fortified cereals and nutritional yeast in their meals, as these are good sources of vegan-friendly vitamin B12.
Vitamin D
Vitamin D helps the body absorb calcium, ensuring it can build strong bones. Breast milk usually does not provide enough vitamin D, so supplements are often recommended for breastfed babies. Infant formulas are fortified with vitamin D, so additional supplements are not needed if your baby consumes more than 32 ounces of formula daily. Vitamin D can also be found in some fish, such as salmon, and juices.
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Breastfeeding and/or formula for the first six months
For the first six months of a baby's life, breast milk and/or formula will provide most of the necessary nutrients. The American Academy of Pediatrics (AAP) recommends breastfeeding as the main source of nutrition during this period. Breast milk is a rich source of nutrients and is especially important for vegan babies, who are recommended to be breastfed for at least the first year, if not longer.
If breastfeeding is not possible, soy-based infant formula is recommended for vegan babies during the first two years. For vegetarian babies, regular formula can be used to supplement breast milk or as a replacement.
It is important to note that while breast milk or formula provides all the nutrients a baby needs in the first six months, this changes once they reach about six months of age. At this stage, babies can start eating solid foods, and parents can begin to feed them a vegetarian diet. However, it is crucial to ensure that a vegetarian or vegan diet for babies provides enough energy, iron, zinc, calcium, and vitamin B12 to support their growth.
Well-planned vegetarian diets can give babies all the nutrients they need to grow and thrive. For example, dairy products like cheese, yogurt, and milk are great sources of calcium, vitamins D and B12, and protein. Just be sure not to give your baby cow's milk until they are at least a year old. Whole grains like whole-wheat bread and pasta, brown rice, and oatmeal can also provide vitamins B12 and D, iron, zinc, and fiber. Additionally, beans, tofu, and nuts are good sources of protein, and green leafy vegetables are important for iron.
If you are unsure about how to provide a well-rounded vegetarian or vegan diet for your baby, it is always best to consult a healthcare professional, such as your baby's doctor or a registered dietitian.
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Solid foods: vegetables, fruits, grains, legumes, and pulses
When starting solid foods, it is important to feed your baby a well-balanced diet with plenty of calories. A vegetarian diet for babies can include plant-based foods such as fruits, vegetables, grains, legumes, and pulses, instead of meat, poultry, and fish as their main sources of nutrients.
Vegetables are a great source of nutrients for your baby. You can start with plain carrot puree to accustom your baby to spoon feeding. Green veggies like kale and broccoli are good sources of calcium and iron. You can also offer mashed vegetables like potatoes, and vegetable proteins such as pureed beans or tofu in place of meat.
Fruits are another great vegetarian-friendly food. Apples, pears, and berries are common first foods for babies and have plenty of fiber and other nutrients. Fruits and vegetables provide fiber and other needed vitamins and minerals.
Grains and legumes are rich in fiber and complex carbohydrates, which help your baby feel full, as well as other vitamins and minerals like vitamin B12. Whole grains and legumes (such as chickpeas and lentils) are a good source of these nutrients.
It is important to note that a vegetarian or vegan diet for babies may need extra care to ensure they get adequate nutrition. For example, vitamin B12 is only found naturally in animal foods, so you can offer foods with added vitamin B12, such as some plant-based milks, some cereals, and spreads. You can also give your baby a vitamin B12 supplement to meet their needs. It is recommended that you discuss your baby's diet with your doctor, especially if you plan to raise them vegan or vegetarian, to ensure they are getting the proper nutrition.
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Protein sources: tofu, beans, peas, nuts, and seeds
Tofu, beans, peas, nuts, and seeds are all great sources of protein for babies.
Tofu
Tofu is made from soybeans, a common food allergen, and can be introduced when your baby is ready to start solids, generally around 6 months of age. Silken tofu has a smooth texture that can be eaten on its own or stirred into soft, scoopable foods. You can also offer long, thick strips of firm or extra-firm tofu for babies to suck and munch on. It's important to stay within arm's reach of the baby when they are eating tofu, as it can pose a choking risk.
Beans
Beans are terrific first foods for babies and can be offered as soon as they are ready to start solids, usually around 6 months. They are loaded with essential nutrients that babies need to grow and thrive, including iron, zinc, folate, protein, carbohydrates, and fiber. It is important to remember that beans can pose a choking risk, so be sure to smash or flatten them and remove any skins. Soybeans are a common allergen, so introduce them separately.
Peas
Peas are another great option for babies starting solids. You can make a simple pea puree by boiling frozen peas and blending them with water to create a smooth baby food puree. You can also add healthy fats and flavors such as avocado, olive oil, or butter.
Nuts
Nuts are a great addition to a low-sugar, diverse diet and can help your baby develop a healthy gut and immune system. It is recommended to introduce nuts when your baby is around 4-10 months old by thinning nut butters with formula or breast milk. You can also introduce whole nuts when your baby has mastered eating solids, but be sure to chop them finely to avoid choking hazards.
Seeds
Seeds such as flax seeds and chia seeds are a great way to add nutrition to your baby's diet. Ground seeds are easier for babies to digest and provide more absorption of omega-3s, antioxidants, and protein. Flax seeds are a good source of fiber and can help treat constipation. Chia seeds are virtually tasteless but will change the texture of foods and make them more gel-like.
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The risks of nutritional deficiencies
Vegetarian and vegan diets can be a healthy choice for babies and toddlers, as long as they include the right nutrients. It is important to be aware of the risks of nutritional deficiencies when feeding a baby a vegetarian diet. While breast milk or infant formula should be the primary source of nutrients for the first year of a baby's life, complementary foods should be introduced from around six months.
For vegetarian and vegan diets, a mash of vegetables, potatoes, and cereals is recommended, with further milk meals replaced by mash based on plant-based milk, fruit, and cereals. However, it is important to ensure that the diet includes enough energy, iron, zinc, calcium, and vitamin B12 to support a baby's growth. Iron is particularly important to help transport oxygen in the blood and prevent iron deficiency and anaemia. Haem iron, from animal-based foods, is a valuable source of dietary iron. If your baby is not eating meat, ensure they get enough iron from non-haem iron sources such as iron-fortified bread, cereals, and green leafy vegetables.
Another concern for young vegetarians is feeling full before they have consumed enough nutrition or calories. For example, a cup of broccoli has less calcium than a cup of milk, so a vegan child would need to eat many cups of broccoli to get the same amount of calcium. Some plant-based foods, such as beans, are also bulky, so children may feel full after eating relatively few calories. It is important to be mindful of this and ensure that your baby is getting enough calories and nutrients.
Additionally, children on a vegan diet will need to get enough vitamin B12 through supplements or fortified foods, such as fortified cereals, soy milk, or baby formulas. Vitamin B12 is only found naturally in animal foods, so it is important to ensure that vegan babies are getting enough through other sources. Parents may also want to consider iron and vitamin D drops, as vegetarian children can be at risk for low levels of these nutrients.
It is important to carefully plan and monitor your baby's diet to ensure they are getting the right mix of nutrients, protein, fat, and carbohydrates. If you have any concerns about your baby's nutritional needs, consult your paediatrician or a dietitian.
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Frequently asked questions
A vegetarian diet can be a healthy choice for babies, as long as it includes the right mix of vitamins, minerals, protein, and fibre.
A vegetarian baby's diet should include plant-based foods such as fruits and vegetables, grains, beans, potatoes, and nuts. Dairy products and eggs are also included in some vegetarian diets and can provide many of the same nutrients as meat.
Since vegetarian children tend to get less protein than children who consume meat, parents should aim to offer a form of protein with every meal. Good sources of protein include tofu, beans, nuts, and nut butters.
Vegetarian diets can be low in energy, iron, calcium, and vitamin B12, so it's important to ensure your baby's diet includes enough of these nutrients. Iron is particularly important to prevent iron deficiency and anaemia.
Yes, it is recommended to speak with your GP, paediatrician, or a registered dietitian to ensure your baby's nutritional needs are being met.
