Toddlers who grow up in vegetarian families usually eat the same vegetarian diet that their parents do, and just as a vegetarian diet can be perfectly healthy for adults, it can be a fine option for growing toddlers, too. Because toddlers have tiny tummies and may be picky eaters, parents of vegetarian toddlers should be extra vigilant about making sure their children get adequate nutrients from their daily diet.
Iron-Rich Foods
Iron is an essential nutrient for developing toddlers, and while meat may be the obvious source, there are a number of vegetarian foods that provide iron, too. Britain's Food Standards Agency, a national organization created to promote healthy eating in the United Kingdom, recommends beans, lentils, chickpeas, dried apricots, raisins and sultanas as good options for iron-rich toddler fare. Iron-fortified cereals and whole grains can also help boost your child's daily iron intake. Serve iron-rich foods with foods that contain vitamin C, which helps your toddler's body absorb iron more effectively.
Low-Fiber Foods
Because your toddler's stomach is small and many fruits and vegetables are high-fiber, a vegetarian diet may fill your child's tummy up before he's gotten all the nutrients he needs. The Vegetarian Resource Group recommends adding low-fiber, high-nutrient foods to your child's diet, such as avocados, seed and nut butters, dried fruits and soy products. You can also peel fruits and vegetables before serving them to your child to reduce their fiber content.
Calcium-Rich Foods
If you're a vegetarian who eats dairy products rather than a vegan who eschews all animal-derived foods, dairy products like milk, cheese and yogurt are good sources of calcium. It's a little trickier for vegan toddlers, but KidsHealth.org, an online health information resource for parents and families maintained by the Nemours Foundation, recommends green leafy vegetables, broccoli and beans as good calcium sources for toddlers. Check the labels of orange juice, cereal, rice milk and soy milk, too, since often you can choose a product that's been calcium fortified.
Protein-Rich Foods
Protein is essential for your toddler's healthy development, and it's important to make sure it's part of her vegetarian diet, according to KidsHealth.org. If you don't stick with a strict vegan diet, eggs and dairy products like cheese and yogurt can provide protein for a growing toddler. Tofu, soy products and other meat substitutes are also good protein sources. Your toddler can also get plenty of protein from beans and nut butters.
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