Ensuring A Wholesome Vegetarian Diet For Your Toddlers

The Vegetarian Diet Can Be A Complete Diet

Raising a vegetarian child can be a healthy and ethical choice but it's important to ensure they get proper nutrition to support their growth and development. In the first few years of life, from 6 to 36 months, it’s especially important to ensure that vegetarian kids receive the nutrients they need for optimal development.

Parents can ensure their child’s proper nutrition by offering a variety of nutrient-dense vegetarian foods, including protein-rich sources such as legumes, tofu, etc. as well as whole grains, fruits, and vegetables.

Also, it is important to pay attention to key nutrients such as iron, vitamin B12, vitamin D, and omega-3 fatty acids, which may require supplementation or careful food choices. With thoughtful meal planning and attention to the key nutrients, vegetarian kids can thrive on a plant-based diet.

Different Types Of Vegetarian Diets

Nowadays, people are becoming more aware of what they are eating. Even with a vegetarian diet, they have their preferred choices. Based on these choices, a vegetarian diet is further classified into the following categories:

Lacto-ovo-vegetarians

This category of people prefers their diet without meat, fish, and fowl. Although, it does include dairy products and eggs in their diet.

Vegans

As the name suggests, they exclude all animal products such as meat, fish, dairy, and eggs from their diet. Their diet is essentially based on plant-based products.

Vegetarian Diet For Infants And Toddlers

In the first six months of life, breast milk and formula (soy formula for vegan infants) are the primary sources of protein and essential nutrients for infants. Vegan mothers who breastfeed their infants may require B12 supplements.

Vitamin D recommendations for vegetarian and non-vegetarian infants are the same. Once infants start consuming solid foods, they can obtain protein from vegetarian sources such as tofu, cottage cheese, yoghurt or soy yoghurt, and purees of legumes like beans, chickpeas, split beans, and lentils.

Offering iron-rich food, including iron-fortified cereals, is especially important for toddlers as they transition from breast milk or formula. However, vegetarian toddlers may still struggle to consume enough calories and nutrients due to their picky eating habits and the bulky nature of some vegetarian foods.

To ensure proper nutrition, you can incorporate healthy snacks between meals to boost your child’s nutrition.

RDA (Recommended Dietary Allowance)

Recommended Dietary Allowance (RDA) is the average daily intake level of a nutrient that satisfies the nutritional needs of almost all (97-98%) healthy individuals within a particular age and gender group.

To determine the RDA for a specific nutrient, an Estimated Average Requirement (EAR) must be determined first. EAR represents the daily intake of a nutrient that is expected to fulfil the nutrient requirements of 50% of healthy individuals within a particular age and gender group.

In a vegetarian diet, you incorporate the following things to meet the RDA for your children.

• A diverse range of vegetables and fruits
• Basic meals with starchy carbohydrates
• Beans, eggs, pulses, and other food for protein requirements
• Dairy and dairy alternatives for calcium
• Unsaturated oils and spreads
• Limitation on food containing high amounts of fat, sugar, and salt.

Furthermore, you can refer to the following table which is explaining various sources for all macro and micronutrients.

Meal Prep And Planning For Toddlers

Planning a well-balanced menu involves including a variety of foods from all the essential food groups in meals and snacks. This not only ensures a nutritionally complete diet but also simplifies the budgeting and grocery shopping process while allowing you to plan and prepare these meals.

The following are some meal ideas that toddlers will love to indulge in:

For Breakfast

• Scrambled eggs with vegetables or tofu
• Oatmeal with various fruits like bananas and low-fat milk
• Whole-grain toasted bread with almond butter spread and slices of apples

For Lunch

• Vegetable sandwich
• Vegetable burger
• Peanut butter and fruits like banana

For Dinner

• Pizza with cheese, tofu, and vegetables
• Whole-grain pasta with tomato sauce including various vegetables
• Brown rice with vegetable stir fry.

Importance Of Tiffin For Your Toddlers

If your child is a pre-schooler, then you must give them tiffin. As they spend 3-4 hours in school, it is important to plan a nutritionally adequate balanced meal for them. Children gain energy by eating tiffin and can pay more attention and perform better. On the other hand, an empty-stomach child is more lethargic and tends to become absent-minded. Additionally, a wholesome tiffin is packed with all essential nutrients which will boost your child’s immunity and they can have optimum energy levels. Pre-schoolers often eat in groups. This can help them develop a habit of sharing and they get exposed to a variety of foods that can diversify their taste. Lastly, a well-balanced and nutritionally packed tiffin can keep your child away from indulging in junk food.

Conclusion: The Vegetarian Diet Is A Wholesome Meal Itself

With proper planning and attention to nutrient intake, a vegetarian diet can provide all the necessary nutrients for a growing toddler. Vegetarian sources of protein, iron, calcium, and other essential vitamins and minerals are readily available and can be incorporated into meals and snacks. By including a variety of foods from all the essential food groups, and ensuring adequate supplementation, when necessary, you can confidently provide their vegetarian toddlers with a healthy and nutritionally complete diet.