Vegan Toddler Food Guide
by Brenda Davis, R.D. and Vesanto Melina, M.S., R.D.
Include a wide variety of foods in the diet of your vegan toddler. By selecting foods according to this guide, you can be sure your little vegan dynamo is well nourished! (Quantities given in each food group are equal to 1 toddler-size serving.)
Calcium-Rich Foods
20-24 oz. (600-720 ml) of breast milk, commercial soy formula, or full-fat fortified soymilk (or a combination)
This will allow for three 6-8 oz. (180 – 240 ml) servings of milk.
Breads and Cereals
4-6 oz. iron-fortified infant cereal (can be mixed with porridge, cold cereals, pancakes, muffins, etc.)
PLUS
1-2 toddler-size servings of other breads and cereals per day:
½ slice of bread
1/4 cup (60 ml) rice, quinoa, enriched pasta, or other cooked grain
½ cup (120 ml) cold cereal
Vegetables
2-3 toddler-size servings per day:
½ cup (120 ml) salad or other raw vegetable pieces
¼ cup (60 ml) cooked vegetables
1/3 cup (80 ml) vegetable juice
Fruits
2-3 toddler-size servings per day:
½-1 fresh fruit
¼ cup (60 ml) cooked fruit
¼ cup (60 ml) fruit juice
Beans and Bean Alternates
2 toddler-size servings per day:
¼ cup (60 ml) cooked legumes
2 oz. (55 g) tofu
½ – 1 oz. (14-28 g) veggie “meat”
(i.e. 1 deli slice; 2 Tbsp. veggie ground round)
1½ Tbsp. nut or seed butter
Vitamin B12
Aim for 1 mcg B12 in fortified foods
Vitamin D
Get sufficient sunlight, or at least 5 mcg vitamin D from fortified foods or supplements
Essential Fatty Acids
Aim for 1.1 g of omega-3 fatty acids/day
