Vegetarian Recipes

What do we know about vegetarian diets?

There are many reasons why people follow a vegetarian diet: they may have cultural or spiritual values, a concern for animal welfare and animal farming or they may simply just not like meat! Just as vegetarian diets can be nutritious and safe for adults, they can be also be nutritious and safe for babies and toddlers, too. Our babies’ first foods, after all, tend to be cereals, mashed vegetables and puréed fruits. However, if you wish to continue with a vegetarian diet for your child, their meals will need some careful planning to ensure that they receive the proper number of calories and nutrients for their growth and development.

There are many kinds of vegetarian diets: pescatarians, who avoid animal proteins but will eat fish; lacto-ovo vegetarians who will include dairy products (milk, eggs, cheese, yogurt etc)’ ovo vegetarians will eat eggs but no other dairy products. Dairy and eggs provide many of the same nutrients as fish and meat, so lacto-ovo vegetarians are less likely to develop vitamin and mineral deficiencies than those who avoid eggs and dairy products.

Some vitamins and minerals, such as B12 and iron, are either not found in plant-based foods or are harder for our bodies to absorb in plant form.

Studies have however found that children raised on a vegetarian diet have less risk for certain diseases and are less likely to suffer from childhood obesity because plant-based foods tend to have less saturated fat and cholesterol. Always read the labels on the foods that you buy so that you can avoid unhealthy products, for example, choose foods that are low in salt, sugar and fat. Try to ensure that your growing toddler has a well-rounded diet and consumes enough calories.

The Journey of Following a Vegetarian Diet for Baby Led Weaning and Toddlers

As parents, we consistently strive to provide our children with the best of everything, especially when it comes to their nutrition. The journey of introducing solid foods to our little ones is an important milestone, and for those who choose to follow a vegetarian diet, baby led weaning becomes an exciting opportunity to instil healthy eating habits right from the start.

Baby led weaning is a method that allows babies to self-feed and regulate their food consumption. Instead of traditional purees, they are introduced to a variety of soft, age-appropriate finger foods. Adopting a vegetarian approach to baby led weaning not only benefits the baby's growth and development but also helps them develop a love for plant-based foods early on.

One of the main concerns when it comes to vegetarianism for babies is the adequate intake of essential nutrients, such as protein, iron, calcium, and vitamin B12. However, with careful meal planning and a diverse range of vegetarian options, it is entirely feasible to meet these nutritional requirements.

Protein, a vital building block for growth and development, can be obtained through plant-based sources such as tofu, lentils, beans, and nut butters. These can be mashed, roasted, or presented in finger-friendly sizes to make them easily consumable for little ones. Introducing a variety of legumes and grains will ensure a well-rounded source of protein.

Iron, essential for oxygen transportation and brain development, can be found in leafy green vegetables like spinach, fortified cereals, and dried fruits. Combining these iron-rich foods with vitamin C helps in its absorption. For example, serving sliced oranges along with spinach or offering a glass of freshly squeezed orange juice.

Calcium, crucial for bone development, can be obtained from sources such as fortified plant-based milk, yogurt, cheese, and leafy greens like kale or broccoli. Including these foods in various forms, whether pureed, cooked, or as part of finger foods, ensures a sufficient intake of calcium.

Vitamin B12, crucial for nerve function and blood cell production, is primarily present in animal-based products. However, fortified plant-based milks, cereals, and nutritional yeast can help bridge this gap. It is advisable to consult a healthcare professional to ensure adequate vitamin B12 supplementation for babies following a vegetarian diet.

The key to successful baby led weaning is offering a wide variety of fruits, vegetables, whole grains, plant-based proteins, and healthy fats. Experimenting with different textures, flavors, and colors piques their curiosity and helps them develop a diverse palate.

Incorporating the rainbow of fruits and vegetables ensures a rich supply of vitamins, minerals, and antioxidants. Include various seasonal produce such as avocados, sweet potatoes, blueberries, and mangoes. Serve them in mashed or soft cooked forms to make them easily manageable for little hands and mouths.

Creating meals that are visually appealing and enjoyable enhances the dining experience for toddlers. Cut fruits and vegetables into fun shapes, use cookie cutters to make sandwiches more exciting, and engage children in the meal preparation process. This involvement fosters their interest in food and encourages them to explore different flavors.

Introducing a vegetarian diet during baby led weaning and continuing it as toddlers allows our little ones to become accustomed to a diverse range of plant-based foods. From fruits and vegetables to grains, legumes, and plant-based protein sources, their palates expand, and they develop a healthier relationship with food.

As parents, it is vital to stay informed about the nutritional needs of our children and consult healthcare professionals when required. With careful planning and creative meal ideas, following a vegetarian diet during baby led weaning and beyond can offer young ones a lifetime of health benefits and establish a strong foundation for compassionate and sustainable eating habits.