Vegetarian and vegan babies

4 min read

A plant-based diet can work for babies with careful planning. A few nutrients need attention: iron, vitamin B12, zinc, iodine, calcium, vitamin D and omega-3 fats.

For iron, offer lentils, beans, chickpeas, tofu and iron-fortified cereal every day, with a vitamin C food to boost absorption. For omega-3s, use ground flax or chia, and ground walnuts.

Vitamin B12 is only found reliably in animal foods and fortified foods, so babies eating no animal products need a B12 supplement or fortified foods. Vegetarians who eat eggs and dairy get more, but check with your pediatrician.

Breast milk or infant formula remains the main drink until 12 months; a plant drink is not a substitute. Work with your pediatrician or a registered dietitian to plan the diet and any supplements, and check growth regularly.