What is a vegetarian or vegan diet?

There are a few different ways of eating a vegetarian diet.

Lacto-ovo vegetarians eat eggs, milk and dairy food, but no meat or chicken.

Lacto-vegetarians avoid all meat and eggs but eat milk and dairy foods.

A vegan diet is based only on vegetables and plant-based products. Vegans exclude all foods from animals. They don't eat meat, fish, chicken, eggs, milk and dairy products, or honey.

Can toddlers have a vegetarian diet?

Toddlers can have a vegetarian diet if the food they eat contain enough high-quality nutrients for them to grow and develop. Toddlers are busy and need good food to give them energy.

Parents who follow a vegetarian diet may prefer to give their toddler the same types of food. However, vegetarian diets need to be well planned to ensure toddlers receive all the appropriate nutrition to grow and develop normally. Foods for toddlers also need to be cooked and served in a suitable way. Whatever diet parents choose to give their toddler, it's important to ensure their food is healthy and nutritious.

You will need to include a variety of foods from the five food groups (fruits and vegetables, milk and alternatives, meat and alternatives, grains and cereals, and healthy fats and oils). If you are unsure how to do this ask your maternal child health nurse or a dietitian for help.

The main nutrients for a vegetarian family to consider are:

• iron
• zinc
• protein
• vitamin B12
• calcium
• omega-3 fats
• vitamin D

Are there any risks of giving my toddler a vegetarian diet?

One of the risks of a vegetarian diet is that your toddler could become deficient (short of) some important nutrients. Many important nutrients are easier to get from animal-based food.

Plant-based food tends to be high in fibre which can make a toddler who has a small stomach feel full quickly. This means that toddlers may not eat enough energy-rich food to meet their needs.

Does my child need any supplements?

Toddlers who eat eggs and milk, and a range of fruits, vegetables and whole grains, don't generally need supplements. If your toddler does not eat any animal products, they are likely to need to take supplements of some vitamins and minerals. Particularly vitamin B12 and iron.

Iron is an important nutrient. It's needed to help transport oxygen in the blood, and for brain health. Haem iron comes from animal-based foods and is a good source of iron. If your baby is not eating meat or eggs, they need to get enough iron from non-haem iron sources.

Vegetarian foods containing iron and zinc include:

• iron fortified breakfast cereal eg baby rice cereal
• legumes such as baked beans, chickpeas or lentils
• nuts and seeds, such as peanut butter or multigrain bread
• tofu
• egg
• broccoli

Vitamin C-rich food helps the body to absorb iron from plant-based food. Offer your toddler fresh fruits and vegetables each day, as these contain vitamin C.

Vitamin B12 is only found in animal-based foods, including eggs and dairy products. You cannot eat a vegan source of vitamin B12

How can I help my toddler get the right nutrition?

Toddlers often refuse to eat some foods because they don't like their look, taste or texture. They also go through phases of wanting to eat the same food at each mealtime, eating small amounts or wanting to 'graze' throughout the day, rather than eat larger volumes less frequently. This can make mealtime challenging, especially if their diet is already limited to plant-based foods.

It can help to offer the same food in a different form:

• Chickpeas can be offered in humus, roasted, or in a soup or stew.
• Lentils or green leafy vegetables can be baked into casseroles or added to pasta dishes.
• Make burger patties with different grains.
• Seeds or fruits can be added to yoghurt.

Vegetarian and vegan toddlers can get protein from beans, lentils, nuts, pulses and grains. You can also buy meat alternatives containing textured vegetable protein, soy or legume-based meat substitutes. Check the label to make sure they are not high in salt or saturated fat. Where possible, choose one with a higher Health Star Rating.

Another way to boost your toddler's nutritional intake is through healthy drinks. Smoothies made from milk (or milk alternatives), yoghurt and fruit or vegetables can be popular. But make sure your toddler gets used to foods with different textures too.

See the recommendations for how many servings from each food group are recommended for children.

What are some food suggestions for vegetarian or vegan toddlers?

Having a variety of food is the best way to get all the different nutrients. Encourage your toddler to eat a rainbow of colourful foods each day.

Here are some food suggestions for toddlers who don't eat meat or fish:

• pan-fried tofu, tempeh or other soy alternatives
• nut spreads or avocado on toast, bread or crackers
• legumes and beans in any form – roasted, mashed or pureed
• high-quality cereals which are iron fortified — wholegrains are ideal
• meat substitutes, for example, lentils, nutmeat, soy burgers or sausages
• quinoa and other grains such as polenta, barley and rice
• healthy fats, such as those in olive oil, avocado, macadamia oil, sunflower, canola or safflower oil

For vegetarian toddlers, add meals and snacks based on eggs, milk, cheese and yoghurt to the list.

Can toddlers have a vegan diet?

Toddlers can have a vegan diet if parents are able to carefully plan their meals. You need to ensure they get enough nutrients.

Breastfeeding for the first two years or more is recommended for babies who are started on a vegan diet. If your toddler is not being breastfed, or only having some breastfeeds, use a soy-based infant formula as their main drink until they are two years old.

It can be challenging for toddlers to get enough vitamin B 12, protein and iron, from plant-based food. It is also harder for their bodies to absorb non-haem iron when it is in plant form. Toddlers with a vegan diet often need to have iron, B12 or calcium fortified foods or supplements.

You can buy premade vegan foods for your toddler at supermarkets and health-food stores. Parents can read food labels to learn what each product contains. Look for:

• cereals and bread fortified with iron and zinc
• milk alternatives with added calcium
• meat and dairy alternatives that are high in protein but low in salt

Are there any risks of giving my toddler a vegan diet?

Toddlers fed a vegan diet are more likely to become deficient (lacking) in some nutrients and minerals. Foods and milks that have been fortified with iron, calcium and vitamin B12 can help. You will also need to think about alternative sources of protein if you don't offer your child meat, fish or eggs.

Vitamin B12 is only found in animal-based food, which is why it's important to ensure your toddler gets enough of this vitamin through other sources.

Plant-based foods are often bulky and can take longer to digest. Your growing toddler may need to eat a lot of food to get enough nutrients.

What are some other challenges of a vegetarian or vegan diet?

It can sometimes be difficult to find a quality, vegetarian alternative when eating out. Most restaurants and fast-food outlets have options for vegetarians and people with food intolerances, but you may need to choose from the adult menu.

Vegan food options can be even more limited. You might need to explain what you include and exclude from your diet. If you are eating away from home with a vegan toddler, you may need to bring food with you.

If your toddler goes to childcare you might need to talk with the staff about their needs. Some centres that provide meals include 'meat-free' days. This makes it easier for vegetarian toddlers to eat what is on offer to everyone.

Resources and support

Speak with your doctor or maternal child health nurse to make sure your toddler is getting the nutrition they need.

Visit the Royal Children's Hospital Melbourne or Nutrition Australia website for information sheets on food and nutrition for young children.

Read about healthy eating for infants, children and teenagers.

You can also see an Accredited Practicing Dietician for expert nutritional advice on balanced eating for vegetarian or vegan children.