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Can I give my toddler vegetarian or vegan meals? If so, how do I make sure they're getting all the necessary nutrients?

Hi there,

I have been considering introducing my toddler to vegetarian or vegan meals, but I am concerned about ensuring that they receive all the necessary nutrients. I am hoping to find some advice on how to go about this and if it is safe for a toddler to follow a vegetarian or vegan diet. Any tips or suggestions would be greatly appreciated.

For some context, my toddler is currently a picky eater and does not always enjoy meat-based meals. I am looking for alternative options that are healthy and well-rounded. Thank you in advance for your help!

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Hello there,

I have been raising my son as a vegetarian since he was six months old, and he is now three years old. I can say that it's definitely possible to raise a healthy vegetarian child. One important thing to keep in mind is to offer a variety of foods to your child. I usually aim to give my son a balance of vegetables, fruits, grains, and proteins.

For proteins, I offer him plant-based sources such as beans, lentils, nuts, and seeds. We also enjoy tofu and tempeh, which are great sources of protein. My son loves scrambled eggs too, which provides an additional source of protein.

It's also important to make sure that your child is getting enough iron and vitamin B12. These are primarily found in meat and animal products. To get enough iron, I offer my son leafy greens, beans, and fortified cereals. For vitamin B12, we give him a daily supplement recommended by his pediatrician.

Lastly, I encourage my son to try different foods and be open to new flavors and textures. Sometimes we make it fun by making colorful meals or letting him help with the cooking process.

Overall, I believe that with some planning and effort, it's possible for a toddler to thrive on a vegetarian or vegan diet. It's always good to consult with a pediatrician and make sure your child is meeting their nutritional needs.


Hi there,

As a parent who has raised my children on a vegan diet from birth, I can share some tips and advice on how to ensure that your toddler receives all the necessary nutrients. Firstly, it's important to make sure that your child is consuming enough protein, iron, calcium, and vitamin B12. These nutrients are often found in animal products, so it's important to find plant-based sources instead.

For protein, some great options include beans, lentils, tofu, and seitan. Iron can be found in leafy greens, fortified cereals, and beans. For calcium, try offering soy milk, fortified orange juice, or leafy greens. Finally, vitamin B12 can be found in nutritional yeast, fortified plant milks, and supplements.

It's also important to offer a variety of foods to prevent boredom and ensure that your child is getting a well-rounded diet. Experiment with different fruits and vegetables, grains, and plant-based proteins.

As with any diet, it's important to monitor your child's growth and development and consult with a pediatrician if you have any concerns. Overall, a well-planned vegetarian or vegan diet can provide all the necessary nutrients for a toddler to thrive. Good luck on your journey!


Hi there,

I have been following a vegan lifestyle for many years and have raised both of my children on a vegan diet since they were born. I can totally relate to your concerns about your toddler's nutrition.

We have made sure that our children get all the necessary nutrients from a variety of plant-based sources. For protein, they consume lentils, chickpeas, tofu, nuts, and seeds daily. For calcium, we make sure that they have enough servings of fortified plant-based milk, calcium-set tofu, and leafy green vegetables. To increase their iron intake, we give them fortified cereals, beans, dried fruit, and leafy greens.

We also supplement their diets with vitamin B12 as this is mostly found in animal products. Vitamin D and omega-3 supplements are also recommended by our pediatrician.

It's important to note that every child is different and may require different amounts of nutrients depending on their age, growth, and health requirements. It's best to consult with a pediatrician or registered dietitian who is knowledgeable about a vegan diet for kids.

With some planning, it is possible for toddlers to have a healthy and balanced vegan diet. We make sure our kids eat a rainbow of fruits and vegetables, and we often try new recipes to keep mealtime interesting and delicious.

I hope this helps, and best of luck on your journey!



I don't have experience raising a vegan child, so I can't say much to that, but my daughter is a picky eater who doesn't eat much meat. I try to make sure she still gets protein from other sources. She likes peanut butter, eggs and cheese, so I make sure to include those in her meals often. And if she won't eat those, I'll add some protein powder to a smoothie or oatmeal.

I also try to give her a variety of veggies and fruits throughout the day. Sometimes I'll puree them and sneak them into foods like spaghetti sauce or pancakes. She also loves hummus with carrots, so I try to give her that as a snack.

I'm not sure specific nutritional requirements for a vegan or vegetarian diet, but I do know that as long as you make sure your child is getting a variety of foods, they should be getting most of the necessary nutrients.



I am neither vegetarian nor vegan but I do have a lot of friends who are. I am a mother of three and two of my children are quite picky eaters which makes feeding them a bit of a challenge. I have found that one of the easiest ways to incorporate vegan or vegetarian meals is by adding more fiber-rich vegetables, fruits, and legumes into our regular meals. For example, I will throw in some kale into my spaghetti sauce or zucchini into my lasagne.

For my son who hates anything green, I will usually blend some spinach or kale into his smoothies. Not only does it give him a bit extra of the nutrients he needs, but it also hides the taste which makes him more willing to drink it. I also cook with whole grains like brown rice and quinoa more often to give them extra fiber and minerals.

I do think that it's important for children to try a wide range of foods, so I usually expose my children to different fruits and vegetables, tofu, soy products, and almonds. I want them to have a diverse and varied diet.

Overall, while I'm not vegetarian or vegan, I still find that incorporating some plant-based meals into our diets is healthy and beneficial.

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