Staying plant-based and balanced

We know that it can be a challenge catering to toddlers’ tastes in general without any food restrictions as they are notoriously fussy eaters. They also have high energy needs and small stomachs to it is important to know how to ensure that they can get all the nutrients needed for healthy growth and development.

A lot of key nutrients for child development are commonly found in meat and dairy products but with careful planning, and paying attention to food groups that might need to be topped up, this can be avoided.

Here are some practical tips for catering to vegan and vegetarian diets:

Substitute and top-up
Pay close attention to foods or food groups that need to be substituted in the diet. You may need to ensure that you top up with higher energy-rich foods, protein and certain vitamins and minerals.

Go for balance
Try combining lower fat, higher fibre foods, such as vegetables, with higher energy foods like falafel, beans and lentils, dairy or eggs (for vegetarians), nut- or seed-ba sed products.

High energy
Increase the energy content of foods by using nut butters, avocado, full fat dairy products, fat spreads and oils to meet toddlers’ energy needs.

Yes to fortification
Fortified foods such as cereals, breads and plant-based milk s can be helpful to include in toddlers’ diets to contribute to their daily vitamin and mineral intake.

Variety is key
Give children regular meals and snacks while encouraging them to eat a wide variety of foods. We recommend serving three meals and two nutritious snacks a day. Plan your meals to ensure that toddlers are getting foods from all the food groups and the right nutrients to help them grow and develop.

To make sure your toddlers get a healthy balance, key nutrients to include in their diets include:

Protein rich foods – this includes eggs, beans, chickpeas, soya products such as tofu, seeds, and nuts. Nuts should be chopped or served as nut butters due to the risk of choking. Aim to include these in a least two or three meals/snacks daily.
Iron – this will help anaemia. It is readily found in beans, chickpeas and lentils, seeds and nuts, dark green vegetables, wholegrains, fortified cereals and dried fruit such as apricots and prunes. Plant-based sources of iron can be more difficult for the body to absorb than meat-based sources. Try to offer foods high in vitamin C at mealtimes as this aids iron absorption.
Vitamin B12 – this is predominantly found in animal-based sources. In a vegetarian diet, eggs and dairy products can be offered. For vegan toddlers, foods fortified with B12 should be offered – including breakfast cereals, plant-based milk alternatives. Yeast extracts, such as Marmite or yeast flakes, can also be a helpful source – just be wary of the salt content! A vitamin B12 supplement is also often recommended.
Calcium – this is essential for bone health. For vegetarian children, this can easily be found in dairy foods. Plant-based sources include pulses, beans, lentils, chickpeas, calcium-fortified milk alternatives, tahini, almond butter, calcium-set tofu, dried figs, bread and leafy-green vegetables.
Vitamin D – this is another important nutrient for healthy bones. There are a few foods that are naturally rich in vitamin D but sunshine is key for vitamin D production. It is recommended that toddlers in the UK take a vitamin D supplement daily.
Iodine – this can often be lacking in plant-based diets. Look for fortified milks or consider supplements in discussion with a health professional.
Omega 3 – this is normally best consumed in oily fish such as salmon and mackerel. Plant-based options include rapeseed/flaxseed oils, walnuts, soya beans and ground/milled flaxseeds.