Vegan Toddler Food Guide

Vegan Toddler Food Guide

toddlerby 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

Reprinted with permission from Becoming Vegan by Brenda Davis, R.D. and Vesanto Melina, M.S., R.D.

VegFamily

Author: VegFamily

VegFamily is a comprehensive resource for raising vegan children, including pregnancy, vegan recipes, expert advice, book reviews, product reviews, message board, and everyday vegan living.

Share This Post On
Subscribe to our newsletter and get a free copy of The Vegan Pantry!

Subscribe to our newsletter and get a free copy of The Vegan Pantry!

Join our mailing list to receive the latest recipes, articles, news and updates from VegFamily plus a free copy of The Vegan Pantry. 

You have successfully subscribed! You may download your copy of The Vegan Pantry here: http://www.vegfamily.com/downloads/TheVeganPantry.pdf