Nutrition for Children

Babies

There are books and pamphlets on this important topic available for purchase or borrowing from the NZ Vegetarian Society.

Many vegetarians have found it helpful to introduce tofu as the first protein for babies as an excellent source of protein that is easily digested.

Children

Children have a high calorie and nutrient need but their stomachs are small, so offer your child frequent snacks. Do limit juices, however, since some children may fill up on them, preferring their sweetness to other foods.

Menu Ideas

Calorie needs vary from child to child, so the following guidelines are very general.

Breakfast

Organic wholemeal cereal (wheat biscuit, bran flakes) or porridge with fortified (soy or other) milk, and/or toast with peanut or almond butter, yeast extract or baked beans. Fresh fruit or juice.

Lunch

Bread or pita or whole grain crackers with some hummus, Marmite, peanut butter or avocado or other spread, tofu or vegetarian sausage, salad vegetables (e.g. tomato, carrot or celery sticks) Milk (soy or other) fortified with B12. Fresh fruit.

Dinner

Potatoes, rice, pasta or another grain-based plant food
Vegetables or salad including greens
Beans, lentils, tofu or tempeh (for protein)
Dessert – fresh or stewed fruit with custard

Snacks

Fresh/dried fruit, crackers, raw vegetables, soy yoghurt, bread with hummus or other
spread.

Special Guidelines

Serving sizes should be appropriate for the child’s age and physical needs.
For safety reasons, young children should avoid whole nuts.
Young children need some high fat foods. Use full-fat (soy or other) milk, peanut butter, tahini, avocado, and perhaps some vegetable oils and margarine.
Encourage children to drink water when thirsty