vegetables, grains, nuts, seeds, and soy based proteins to ensure they have the energy and nutrients needed to grow up strong, healthy, and happy. Consider including items in your daily menu planning for a well-rounded, nutrient-dense healthy diet:
2.5-3 cups fortified soymilk
1/4-1/2 cup iron-fortified cereal
2- 5 servings grains (1/2 slice bread, 1/4 cup cooked rice, pasta, quinoa, etc)
2- 3 servings veggies (1/2 cup salad or raw veggies, 1/4 cup cooked veggies—bear in mind that the younger your child is, cooked vegetables might be easier for them to chew and digest, then introduce raw veggies as they grow older.)
2-3 servings fruit (1/2 fresh fruit, 1/4 cup cooked fruit, 1/4 cup juice)
2 servings protein foods (1/4-1/3 cup cooked beans/lentils, a slice or so of calcium- fortified tofu, or peanut or almond butter–be sure that nut butters are fed to children who’ve been tested and shown not to have nut allergies; if you’re unsure, wait until your child’s healthcare provider has had the opportunity to test for such allergies in your child before trying them)
Vitamin B-12 source-nutritional yeast, breast milk, formula, fortified soy milks and cheeses
Vitamin D-sunlight, breast milk, formula, fortified soy milk
Omega-3 Essential Fatty Acids-flaxseed oil, freshly ground flaxseed
And here’s some finger- food friendly options for your growing vegetarian toddler:
Fresh or frozen mango
Fresh or frozen peaches/nectarines/plums
Cubed avocado
Tofu (put in microwave or steam for 10-30 seconds
Fresh or frozen peas
Pasta that is slightly overcooked
Cubed soy or rice cheeses
Canned beans-black, garbanzo, black eyed peas, or kidney
Toast, cut into little Pieces
