If you feel passionately about your vegan or vegetarian lifestyle, you’ll be happy to know that both can provide all the essential nutrients your baby needs to grow and develop. You just need to plan, especially carefully.

Unii has some helpful tips to help your little vegan or vegetarian get everything they need.

Breast milk or formula

Let’s start with the first food. From birth to six months, breast milk or formula provides all the nutrients your baby needs for healthy growth and development, regardless of what the mother eats.

Protein

Vegan and vegetarian diets are sometimes criticised as lacking in protein, but there are some great options available to parents. Think finely cut tofu, lentils, and beans. As with all potentially allergenic foods, nuts and seeds should be introduced sparingly, but they are still wonderful protein sources that can help ensure your baby gets enough amino acids.

Healthy Fats

Babys need their essential fatty acids, so invest in their healthy brain development by offering avocado, nuts, and seeds. Offer a variety of delicious options to ensure your baby gets all they need.

Iron

Babies need iron, an essential mineral that can be found in many vegetarian and vegan sources. Cereals, beans, tofu, dark leafy greens, and dried fruits are all great choices when you’re introducing your vegan baby to solids. It's important to offer iron-rich foods with a source of vitamin C, such as citrus fruits or tomatoes, to help your baby's body absorb the iron. Babies under one year of age should not be given juice, even as a source of vitamin C.

Calcium

Your baby's bones need calcium, and this can be found in many vegetarian and vegan foods. Good sources include fortified plant milks and tofu, dark leafy greens, and nuts and seeds.

Vitamin B12

Vitamin B12 is important for healthy brain and nervous system development, and it is only found in animal products. If you are following a vegetarian or vegan diet, it's important to ensure that your baby is getting enough vitamin B12 through fortified foods, eggs, dairy, or a vitamin B12 supplement.

Vitamin D

Vitamin D is important for healthy bone development. If you are following a vegetarian or vegan diet, it's important to ensure that your baby is getting enough vitamin D through sunlight exposure or fortified foods.

Zinc

Your baby needs zinc for healthy skin and brain development, immunity, and appetite. Both vegetarian and vegan diets are sometimes low in zinc. Choose chickpeas, beans, tofu, and wholegrains for your first meal. Nuts and seeds are potential allergens that should be introduced gradually, but they are also great sources of zinc.

Talk about your baby’s diet with a doctor or dietitian.

If you have concerns about whether or not you are depriving your baby in some way while trying to make them vegan or vegetarian, make sure to check in with your doctor.

Meal ideas

We love these baby-friendly vegetarian meals!

Courgette, pea, and kale puree
Boiled egg with wholegrain bread and avocado soldiers
Sweet potato wedges.

Here are some meal ideas for your vegan baby.

Tofu scramble with diced sweet potato and spinach

Lentil soup with diced carrots and quinoa

Chickpea and butternut squash curry with brown rice

How can I ensure my baby is well nourished on a vegan or vegetarian diet?

Unii looks at baby vegan and vegetarian options for our Baby Nutrition Journey.