Vegan diets exclude the consumption of meat, including poultry and fish, as well as eggs and dairy products. While these diets can be very limiting, they can still be a healthy option for toddlers, according to the American Dietetic Association and the American Academy of Pediatrics, as long as you ensure your baby gets all the necessary vitamins and nutrients.
Breast Milk and Formula
Breast milk is recommended as the food of choice for all newborns under the age of six months. Vegan toddlers over the age of 1 can benefit from continued consumption of breast milk. If you decide to add formula to your toddler's diet or to replace breast milk altogether, choose soy-based formula fortified with calcium and vitamins B12 and D.
Vitamin B12-Fortified Foods
Vitamin B12 is important because it helps form red blood cells and maintains the central nervous system. The recommended daily allowance for children aged 1 to 3 years old is 0.9 mcg. This vitamin is usually found in milk and eggs, but you can also find B12-fortified foods including cereals and meat substitutes in your local grocery store.
Vitamin D-Fortified Foods
Vitamin D is important for toddlers because it helps their bodies absorb the calcium. It is also required for healthy kidney function and for the metabolism of magnesium. Baby formulas and some brands of soy milk are fortified with vitamin D. The American Academy of Pediatrics recommends that newborns and toddlers get at least 400 IU of supplemental vitamin D.
Calcium-Fortified Foods
Calcium is crucial for toddlers because it aids in the development of strong bones and teeth. The recommended daily allowance for children one to three years old is 500 mg. While most non-vegan toddlers meet their calcium needs by drinking milk, vegan toddlers have to supplement with calcium tablets or eat calcium-fortified foods to fill their nutrient needs. Some green vegetables, including broccoli, collards, kale, mustard greens, turnip greens and bok choy, are all good sources of calcium, as are some nuts, including almonds, brazil nuts and sunflower seeds.
Iron-Fortified Foods
Babies are born with enough iron to sustain their growth until they are 4 to 6 months old. After that, you need to feed your toddler foods high in iron content. Iron helps the body make hemoglobin, which carries oxygen around the body. The recommended daily allowance for both toddlers and preschoolers is 7 mg. Vegan toddlers can get the necessary iron requirements through fortified cereals and bread, oatmeal, beans, raisins, spinach and other green vegetables.
Foods High in Protein
Protein is crucial for maintaining and developing muscles, skin, organs and glands. It is also vital for repairing existing cells and creating new ones. While meat is the main source of complete protein, which contains all nine essential amino acids, your vegan toddler can get complete protein by eating soybeans. They can also get incomplete proteins, which may lack one or more of the essential amino acids, by eating high-protein foods such as beans, corn, wheat cereal and rice.
References
- American Dietetic Association: Feeding Vegetarian and Vegan Infants and Toddlers
- University of Maryland Medical Center: Vitamins - Introduction
- Nutritional Health Resource: Recommended Daily Allowances (RDA) Chart for Infants & Children
- Wholesome Toddler Food: Calcium, Iron & Protein for Healthy Toddlers
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