More families are choosing to eat more vegetarian meals—for health reasons, cultural reasons, or for the environment. It can be beneficial for children to get familiar with a variety of plant-based foods and flavours early on. Many families eat vegetarian meals sometimes, while others avoid meat but still include fish, dairy, and eggs. In general, removing meat alone does not usually cause nutrient problems as long as meals still include other good sources of protein and key nutrients.
A vegan diet (no meat, fish, dairy, or eggs) can also support healthy growth, but it requires more careful planning. If you plan to feed your child a vegan diet, it’s important to talk with your child’s pediatrician and often a registered dietitian (RD/RDN) to make sure nutrient needs are met.
No matter which type of vegetarian diet your child eats, it’s important not only to remove animal foods—but to replace them with nutrient-dense alternatives.
Key foods in a vegetarian diet
If your child eats mostly vegetarian meals, it helps to include these foods every day:
- Legumes (beans, peas, lentils), tofu, or other soy foods
- Whole grains
- Vegetables and fruit
- Dairy foods or (for dairy-free diets) fortified soy beverages for children 12 months and older (other plant milks are often lower in protein and may not be nutritionally equivalent)
- Canola oil and spreads made with canola oil
Fibre and energy
Vegetarian diets can be high in fibre. Fibre is healthy, but in young children, too much fibre can be very filling and may reduce overall calorie and nutrient intake. That’s why it’s important to monitor growth and appetite and to include calorie- and nutrient-dense foods (for example nut butters in safe forms, avocado, oils, tofu, beans, eggs/dairy if used).
Lacto-vegetarian and vegan diets
For children who include dairy, meals can sometimes become high in saturated fat if many foods rely heavily on cheese and creamy dishes. Balancing with a variety of plant proteins and choosing lower-fat dairy options can help.
Children eating a vegan diet need special attention to nutrients that are harder to get without animal foods—especially vitamin B12 (which must come from supplements or fortified foods) and often vitamin D.
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