10 steps to going plant-based

Vegan and plant-based diets have surged in popularity in recent years, especially during January when many families choose to try ‘Veganuary’, go meat-free or try to reduce the amount of animal products in their diets.

Here is a shortened version of the Infant and Toddler Forum’s 10 steps for healthy plant-based toddlers to support those who may be considering a vegan or vegetarian diet for their little ones:

1. Focus on variety – Plan your meals to ensure that toddlers are getting foods from all the food groups and the right nutrients to help them grow and play. Pay close attention to foods that need to be substituted in the diet.

2. Think iron-rich – Iron is readily found in beans, chickpeas and lentils, seeds and nuts, dark green vegetables, wholegrains like wholemeal bread and brown rice, fortified cereals and dried fruits such as apricots, figs and prunes.

3. Add foods high in vitamin C – Plant-based sources of iron can be more difficult for the body to absorb than iron from animal-based sources. Try to include foods high in vitamin C at mealtimes as this improves iron absorption.

4. Prepare energy-dense meals – Try combining lower fat, higher fibre foods such as vegetables with higher energy foods such as falafel, beans, dairy or eggs, nut or seed butters. Increase the energy content of foods by using nut butters, avocado, dairy products, fat spreads and oils to meet toddlers’ needs.

5. Include protein-rich foods – Aim to include protein-rich foods such as eggs, beans, chickpeas, lentils, soya products, seeds and nuts. Nuts will need to be ground, chopped or butters due to the risk of toddlers choking.

6. Know your nutrients:

Vitamin B12 is found predominantly in animal-based sources. Eggs and dairy are good sources for vegetarians. For vegans, foods fortified with B12 should be included – such as breakfast cereals and plant-based milks. A supplement is often recommended.
Calcium is essential for bone health. Plant-based sources include pulses, fortified milk alternatives, tahini, almond butter, calcium-set tofu, dried figs, bread and leafy vegetables.
Vitamin D is also important for healthy bones. There are a few food naturally rich in vitamin D but sunshine is key. In the UK, it is recommended that toddlers take a daily supplement.
Iodine can be lacking in diets that exclude dairy. Look for plant-based milks fortified with iodine or parents may wish to consider supplementation.
Omega 3 rich foods are important in any balanced diet. Plant-based option include rapeseed, flaxseed, walnuts, soya beans and ground/milled flaxseeds.

7. Keep a balance – Offer children regular meals and snacks, while encouraging them to eat a wide variety of foods. The ITF recommends that children are offered three meals and two nutritious snacks each day.

8. Eat together as a group – Sitting down with toddlers can help encourage them to explore new plant-based foods or combinations of foods.

9. Consider supplements – It is recommended that all toddlers in the UK take a vitamin D supplement daily. Parents should speak with healthcare professionals about additional supplements.

10. Seek support from professionals – if families are considering placing their child on a vegetarian or vegan diet, they may wish to seek advice from a healthcare professional.