Vegetarian Diets For Children And Teens

Suggested Meal Patterns for Children at 3 Different Energy Levels

Food Groups	Daily Servings
	1300 Kcal/Day	1800 Kcal/Day	2000 Kcal/Day
Bread, grains, cereals	3-4	4-5	5-6
Legumes, plant proteins	1/2 serving	1	1
Vegetables	1-2	2-3	2-3
Fruits	2-3	2-3	2-3
Nut butters	1/4 serving	1/2 serving	1
Milk, yogurt, cheese or fortified soy milk	2-3	2-3	3-4
Added margarine or oils	2	3-4	4
Added sugar	3	3-6	6

Replacing Animal Sources of Nutrients

Vegetarians who eat no animal products need to be more aware of nutrient sources. Nutrients most likely to be lacking and some non-animal sources are:

• vitamin B12: fortified soy beverages and cereals



• vitamin D: fortified soy beverages and sunshine



• calcium: tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and soy beverages, grain products, and orange juice enriched with calcium



• iron: legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat. (Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins.)



• zinc: whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu



• protein: tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables

Source: Food and Drug Administration (fda.gov)

Last Editorial Review: 6/18/2003