Sample Menu Items for your Growing Vegetarian Toddler

Vegetarian child. The term almost sounds like an oxymoron we�ve joked about through the years, like jumbo shrimp. The words just don�t seem to go together! It's not as unnatural as it may sound. Actually, kids are almost natural vegetarians. It�s imperative that you offer your growing vegetarian child a wide variety of fruits, 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
e hosting Thanksgiving at your house and are expecting vegetarian guests this year, don�t worry about preparing one large meat eating meal, and another separate vegetarian meal. Most vegetarians do not require a �meat equivalent� at Thanksgiving. Yes, traditionally Thanksgiving has largely about the food. But more importantly it�s about family, togetherness, happiness and peace. And if this is your first Thanksgiving after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate healthy food preparation into your meal that your vegetarian guests, and you as host, will be thankful for this Thanksgiving:

- Bake some stuffing outside of the turkey.
- Make a small portion of vegetarian gravy.
- Keep cooking utensils separate to prevent "cross-contamination" between meat foods and vegetarian foods.
- When recipes are adaptable, use substitutions like vegetarian broth, soy margarine (the formulations without whey are suitable for vegans), soy milk, and kosher marshmallows which are made without gelatin.
- Use vegetable oils instead of animal fats for frying, and vegetable shortening like Crisco for pie crust.
- Read ingredients lists carefully on pre-packaged foods, being aware of terms like gelatin, whey, and "natural flavors" that can be animal-derived.
- Prepare plenty of vegetable and fruit side dishes, but leave them plain.
- Offer plenty of breads, beverages, fresh fruits, and non-gelatin desserts, which are suitable without modification for most vegetarians.
- Invite your vegetarian guest to prepare a �Tofurky� or vegetarian �turkey equivalent� entr�e to share with you the rest of your guests, or if you�re hosting Thanksgiving, prepare a small one. Your meat-eating guests might just be curious enough to want to try it!
- Ask your vegetarian guest for help, tips, or recipes that would complement their vegetarian choice. You may find that your guest offers to help out in the kitchen or bring a dish from home. Please don't take a dish from home as an insult to your cooking; take it as a desire to share traditions at Thanksgiving. Even meat-eating homes can benefit from a healthy, nutrient-dense vegetarian recipe idea any time of the year!
- Most importantly � make TONS of new, delicious (not overly cooked) vegetables that are perfectly in season like squashes, sweet potatoes, and green beans, etc.

Sample Menu Items for your Growing Vegetarian Toddler Vegetarian child. The term almost sounds like an oxymoron we�ve joked about through the years, like jumbo shrimp. The words just don�t seem to go together! It's not as unnatural as it may sound. Actually, kids are almost natural vegetarians. It�s imperative that you offer your growing vegetarian child a wide variety of fruits, 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 e hosting Thanksgiving at your house and are expecting vegetarian guests this year, don�t worry about preparing one large meat eating meal, and another separate vegetarian meal. Most vegetarians do not require a �meat equivalent� at Thanksgiving. Yes, traditionally Thanksgiving has largely about the food. But more importantly it�s about family, togetherness, happiness and peace. And if this is your first Thanksgiving after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate healthy food preparation into your meal that your vegetarian guests, and you as host, will be thankful for this Thanksgiving: - Bake some stuffing outside of the turkey. - Make a small portion of vegetarian gravy. - Keep cooking utensils separate to prevent "cross-contamination" between meat foods and vegetarian foods. - When recipes are adaptable, use substitutions like vegetarian broth, soy margarine (the formulations without whey are suitable for vegans), soy milk, and kosher marshmallows which are made without gelatin. - Use vegetable oils instead of animal fats for frying, and vegetable shortening like Crisco for pie crust. - Read ingredients lists carefully on pre-packaged foods, being aware of terms like gelatin, whey, and "natural flavors" that can be animal-derived. - Prepare plenty of vegetable and fruit side dishes, but leave them plain. - Offer plenty of breads, beverages, fresh fruits, and non-gelatin desserts, which are suitable without modification for most vegetarians. - Invite your vegetarian guest to prepare a �Tofurky� or vegetarian �turkey equivalent� entr�e to share with you the rest of your guests, or if you�re hosting Thanksgiving, prepare a small one. Your meat-eating guests might just be curious enough to want to try it! - Ask your vegetarian guest for help, tips, or recipes that would complement their vegetarian choice. You may find that your guest offers to help out in the kitchen or bring a dish from home. Please don't take a dish from home as an insult to your cooking; take it as a desire to share traditions at Thanksgiving. Even meat-eating homes can benefit from a healthy, nutrient-dense vegetarian recipe idea any time of the year! - Most importantly � make TONS of new, delicious (not overly cooked) vegetables that are perfectly in season like squashes, sweet potatoes, and green beans, etc.

Sample Menu Items for your Growing Vegetarian Toddler

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Sample Menu Items for your Growing Vegetarian Toddler