Despite what many believe, choosing to give children a vegetarian diet does not mean that they will not grow, or that they will not get the nutrition that they need. In fact it means that they have access to a varied, healthy, morally sound range of foods that provides all of the nutrients necessary for them to thrive. This is backed up by many health professionals and dietitians who have come to accept that a balanced meat free diet is perfectly safe for children of all ages.
All children need a balanced and varied diet.  This rule applied whether your child is vegetarian or a dedicated omnivore.  The only difference for a  is where the variety lies and the sources of nutrition. This is particularly important during the pre-school days, when children are totally dependant on us for their nutrition.  The nutrients vital to pre-school children in particular are protein, calcium, iron, vitamin B12, zinc and vitamin D.
High fibre and low fat diets are not to be encouraged in the pre-school years as they do not supply enough concentrated energy or nutrients for a rapidly growing young child. Little children should be given frequent small meals as their stomachs are relatively small compared to the energy that they need. Little and often will keep their motors running. Fruit is always a good option for an in between meal snack.
To make sure vegetarian meals for young children are high energy you should include things like peanut butter, yoghurt, cheese, avocado, and soya products like tofu. Vegetables and fruit of all kinds are, of course, a must have too.

Example of a healthy vegetarian diet for a child aged 1 to 5 years

  • 1 – 3 portions of fruit. Add dried fruit every other day or so.
  • 2 portions of vegetables. These should include dark leafy vegetables such as spinach where possible.
  • 3 portions of dairy or soya foods, such as milk, hard-boiled eggs (free range of course!), cheese, yoghurt, tofu and soya milk,. If you are substituting cows milk with soya milk for a young child, it is vital that it is fortified with vitamin B12 and calcium.
  • 4-5 portions of cereals and grains. Wholegrain bread, pasta, breakfast cereals and rice are ideal. Potatoes are also counted in this category.
  • 1-2 portions of pulses, nuts and seeds. These can include lentils, mashed beans, tahini, and peanut butter. Whole nuts should be avoided as they can be a choking hazard.

These amounts are given in line with guidelines published by the Vegetarian Society, and while they do represent a healthy vegetarian diet for a pre-school child, do not represent a rigid diet.  Variety is the spice of life and also the key to a healthy, well balanced diet for you and your vegetarian child.

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