Calcium is essential for building strong bones and teeth, muscle contraction, and blood clotting. Good sources of calcium include dairy products, legumes (lentils, peas, beans), tofu, green leafy vegetables (kale, collard greens, Swiss chard), almonds, dried fruit, sesame seeds, and fortified soymilk and orange juice. 

 

 

The problem with iron is that it is more easily absorbed from meat sources than it is from plants. The absorption of iron can also be influenced by other foods. Fiber, for example, can inhibit the absorption of iron. Pairing foods containing vitamin C with iron-rich foods can greatly improve absorption. Vegetarian sources of iron include wholegrain cereals and flours, green leafy vegetables, blackstrap molasses, legumes and some dried fruit, such as figs and apricots.

 

*Sick Kids’ Hospital recommends that breast-fed babies who are not yet eating solid foods take iron supplements between the age of 4 and 6 months.

 

Zinc is present in a wide range of foods, particularly protein foods. Vegetarian diets often contain less zinc so it is important to eat plenty of foods that are rich in this mineral. These foods include dairy products, beans and lentils, yeast, nuts, seeds, and wholegrain cereals.

 

This vitamin is abundant in legumes, bran, whole meal flour, hazelnuts, peanuts, bananas, sweet potatoes, corn, soybeans, and avocado.

 

 

Vitamin B12 is only available naturally in animal products so vegans are required to take supplements. Eggs and dairy products are a good source for lacto-ovo vegetarians, as well as fortified foods, such as cereals, soymilk, veggie round, and yeast extracts.

 

 

Vitamin D is made in the skin when it is exposed to sunlight. It is also found in dairy products, and some fortified cereals. It is recommended that vegans take a vitamin D supplement. 

 

Sick Kids’ Hospital recommends that parents closely monitor their children’s height and weight gain. If a child’s height and weight do not follow usual growth patterns for children, it could indicate that your child is not getting enough calories. Some symptoms of vitamin and mineral deficiency include:

 

- skin rashes

- swollen tongue

- fatigue

- irritability

- pale skin

- mental slowness

- difficulty breathing

 

It is always advisable to check with your doctor if you have any concerns.

 

 

Infants are ready to eat protein-rich foods at about 7 or 8 months of age. At this time, vegetarian infants can be given protein alternatives such as pureed legumes, cottage cheese, pureed tofu, and yogurt. Tempeh cubes are also a great first finger food and packed full of protein. 

 

As your child grows, increase their calorie intake by feeding high-calorie foods such as avocado, dates, olives, seeds, nuts and tofu. Most importantly, feed your child a variety of foods.

 

 

Keep in mind; there are some foods to be avoided when your child is an infant because of the potential for allergies. The most common allergens are wheat, eggs, sesame seeds, shellfish, soy, nuts, and cow’s milk.

 

*As a vegetarian, nuts and seeds will become a very important source of protein in your child’s diet. However, Sick Kids’ Hospital suggests that you wait until your child is about three years old before introducing these foods. It is also a good idea to read food labels very carefully as many prepared foods contain seeds, nuts, and their oils.

 

-- Sarah Simpson

   sarah@babyontheway.ca 

 

Sources: The Hospital For Sick Children, The Vegetarian Society