Vegetarian diets for children and teens

With good planning, a vegetarian diet can be a healthy choice that meets your growing child’s nutritional needs. Talk to your health care provider or a registered dietician about your child's diet to make sure they are getting everything they need and growing well.

What is a vegetarian diet?

People eating a vegetarian diet do not eat the flesh of animals. In addition, different vegetarians include or exclude certain animal products as follows:

Vegan: eats only non-animal foods (no dairy or eggs)
Lacto-vegetarian: eats non-animal foods plus dairy (no eggs).
Ovo-vegetarian: eats non-animal foods plus eggs (no dairy).
Lacto-ovo vegetarian: eats non-animal foods plus eggs and dairy products.
Pescetarian: eats non-animal foods plus fish

Are vegetarian diets safe for babies and children?

Well-planned vegetarian diets can support pregnancy, breastfeeding and growth during infancy and childhood. However, the safety of extremely restrictive diets such as fruitarian (a diet that consists entirely or primarily of fruits, and possibly nuts and seeds) and raw foods diets has not been studied in children.

Like any diet that doesn’t include certain foods, some vegetarian diets make it harder to get enough energy, protein, and certain nutrients. Some nutrients, like vitamin B12, are only found in animal sources. Iron, which is very important for babies and children, is more easily absorbed by the body when it comes from meat. So if your child’s diet doesn’t include animal foods, you’ll need to ensure these nutrients come from other sources. The chart at the bottom of this page may help.

Are vegetarian diets safe for teens?

Teens need a lot of energy and nutrients to get them through puberty. Be aware of your teen’s eating habits and help them eat the foods they need to stay healthy. If you think your teen isn’t eating well, speak to your health care provider or a registered dietitian.

What if my child follows a vegan diet?

Children following vegan diets may need a vitamin and mineral supplement, and additional calories. Please talk to your family doctor or dietitian to make sure your child is growing well and is getting the right type and amounts of nutrients.

How can vegetarian parents properly feed their baby?

Those who are pregnant or breastfeeding should speak to a registered dietitian to ensure they are getting enough vitamins and minerals as described in the chart below.

Exclusive breastfeeding provides adequate nutrition until 6 months of life. Babies who are exclusively breastfed (do not have a combination of breastmilk and formula) should get a supplement of vitamin D every day. Breastfeeding can continue for two years or longer.

Between 4 and 6 months of age, you should begin to introduce other foods to your baby. Vegetarian babies should get the same variety of iron-rich foods (including fortified cereals and beans), vegetables, and fruits as other babies. A vegetarian diet should contain a variety of foods high in omega-3 fatty acids and enough protein sources to meet your baby’s nutrition needs. Vegetarian sources of omega-3 include canola oil, soy products, walnuts and flax seed.

A healthy vegetarian diet should include:

Energy (calories)	Vegetarian diets may have fewer calories than diets that include meat and dairy products. If your child is eating a well-balanced vegetarian diet, is gaining a healthy amount of weight and has lots of energy, then they are probably getting enough calories. Children eating a vegan diet might need extra sources of energy. Foods that are a high in energy include soy products, avocado, soy and canola oils, nuts and nut butters.
	Protein	Protein helps to build, maintain and repair tissues in the body. Your child is probably getting enough protein if their diet has enough calories and includes many different kinds of plant foods. Foods such as legumes, cereals, nuts and seeds and their butters are rich in protein.
	Fibre	Fibre is a nutrient found in all plants. It helps with digestion and blood circulation. Pay close attention to the amount of fibre your child is eating. It’s possible to eat too much fibre. This may fill your child up so that they don't eat enough calories overall and it can affect the amount of calcium, iron or zinc the body absorbs.
Minerals	Iron	Babies and children need iron to make enough red blood cells and for their brains to develop normally. Some vegetables are a source of iron, but iron from plant foods isn’t absorbed as well as iron from meat foods. Cereals with added iron, grain products, beans and peas are good sources of iron. Because vitamin C helps the body absorb iron from plan sources, consider pairing a citrus fruit with cereal. Talk to your health care provider or a registered dietician to see if your child needs an iron supplement.
	Calcium	Calcium is important for the growth and development of strong bones and teeth. Vegetables that have calcium include broccoli, sweet potatoes, great northern and navy beans, and leafy greens. You can also offer a milky drink or orange juice that is fortified with extra calcium.
	Zinc	Zinc is an important mineral, especially for adolescents. It helps with growth, brain and sexual development. The best sources of the mineral zinc are meat, poultry, fish and yogurt. Some foods have zinc added to them, such as whole grains, wheat germ, brown rice, legumes, and spinach. Ask your health care provider or dietician whether your child should take a supplement.
	Fat and fatty acids	Fat is an important part of a healthy diet. It helps the brain and nervous system develop correctly. Some children eating a vegetarian diet consume less fat than others. Vegans can lack essential fatty acids because they are found mainly in fish and eggs. Fatty acids are important for brain and vision development. You can find them in canola oil, flaxseed oil and many nuts. Fortified non-dairy beverages from nut, legume or grain sources are recommended for infants who do not consume any milk products until they are 2 years of age.
Vitamins	Vitamin D	Helps the body absorb calcium. Products that are fortified with vitamin D include: cow’s milk, margarine, infant formula. Most fortified milky drinks contain vitamin D. Check the nutrition facts on the packaging.
	Vitamin B12	Vitamin B12 is only found in animal foods, including dairy products and eggs. Offer your child foods that are fortified with vitamin B12, such as many cereals, breads, and fortified milky drinks.

More information from the CPS

Healthy eating for children

Additional resources

Reviewed by the following CPS committees

Community Paediatrics Committee

Last updated: November 2024