We are vegetarians. What kind of food is suitable for my baby?


Extra care should be taken when a baby is on a vegetarian diet because key nutrients like iron may get compromised. A vegetarian diet can suit a growing baby if your baby gets her adequate supply of B12, calcium, zinc, iron and protein. A diet with no meat, poultry or fish but one that has milk, eggs and other dairy products will satisfactorily provide the nutrients such as B12. Another concern is protein - ensure the menu is varied and interestingly filled with protein-rich foods such as chickpeas, tofu, beans, lentils, baked beans, nut and seed spreads and dairy products such as boiled eggs and milk.


Fortunately many common foods can add up to reach adequate protein limits for your little one. Good sources of iron in a meat-less diet come from dried fruits, fermented foods such as tempeh and tofu, iron-fortified cereals, spinach to name some, and when combined with vitamin C rich foods such as broccoli and fruit juices, iron absorption increases. As for zinc, it promotes growth and development in older babies and toddlers and aids in immunity and in the healing of wounds. Generally all kids easily get their zinc from plant-based foods. However vegetarian diets contain foods such as whole grains and legumes in higher quantities and these are high in phytic acid. And phytic acid inhibits the absorption of zinc. One good method to combat this problem is to soak legumes and grains overnight and then discard the soak water.