Vegetarian and Vegan Diets: A Paediatric Dietitian's Guide to Nutritious Plant-Based Eating

Vegetarian and Vegan Diets in Children: A Paediatric Dietitian's Thoughts

Based on Podcast Episode 60: Vegetarian and Vegan Diets in Kids

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As a predominantly plant based eater myself, I”m in full support of families wanting to raise their children on a vegetarian or vegan diet. It is an incredibly healthy way of eating, but it just needs to be done properly to avoid nutritional deficiency.

I also have first hand experience, with my daughter following a vegetarian approach.

Today, I'm sharing my professional insights on how to meet your nutritional requirements following a plant based diet. 

Understanding the Spectrum of Plant-Based Eating

Before we dive into nutrition for fussy eaters, let’s clarify what we mean by plant-based diets. There’s actually a beautiful spectrum of eating styles, each with different levels of animal product inclusion:

  • Omnivores consume both plants and animal products—this is where most of the population sits currently.

  • Flexitarians are mainly plant-based but occasionally include meat, fish, or poultry. This can be a fantastic starting point for families with fussy eaters.

  • Pescatarians follow a mainly plant-based diet but include fish—often a good compromise for families concerned about omega-3 fatty acids.

  • Vegetarians exclude all meat but may include dairy and/or eggs (e.g., lacto-vegetarians or ovo-vegetarians).

  • Vegans exclude all animal products, including dairy, eggs, and byproducts like gelatine.

The key is finding what works for your family's values, health goals, and—crucially when dealing with a fussy eater—what your child will actually eat.


Why Families Choose Plant-Based Diets

Understanding the why behind plant-based eating can help you stay motivated when facing the inevitable challenges of feeding a picky eater. Families typically choose these diets for:

  • Health benefits: Plant-rich diets are linked to lower risks of chronic diseases, better heart and gut health, and reduced inflammation. A Recent Study showed significant benefits in relation to cancer reduction. [[click here to read]]

  • Environmental concerns: Many families are aware of the environmental impact of livestock farming.

  • Ethical reasons: Concerns about animal welfare influence dietary choices.

  • Food quality concerns: Some families avoid additives, hormones, and antibiotics found in conventional meat products.

The Nutritional Benefits of Plant-Based Eating for Children

Done correctly, plant-based diets offer fantastic health benefits for growing kids:

  • Increased fibre intake for gut and immune health

  • High antioxidant and phytochemical intake to support long-term disease prevention

  • Lower saturated fat, supporting cardiovascular health

  • Reduced disease risk, including lower chances of obesity, type 2 diabetes, and certain cancers

Addressing Nutritional Concerns: What Every Parent Needs to Know

Here’s where proper planning matters most. For plant-based fussy eaters, these nutrients need extra attention:

🥚 Protein: More Straightforward Than You Think

For vegetarian children, eggs and dairy offer complete protein. For vegans, soy products (like tofu), fortified soy milk, quinoa, hemp seeds, and chia seeds are key.

If your fussy eater avoids these? No worries—combine legumes with grains throughout the day (like hummus with pita, or beans on toast). These combinations provide all essential amino acids. Other great combinations are soy, nuts, seeds and grains!

🩸 Iron: The Critical Nutrient

Iron deficiency is the most common concern I see—especially when fussy eaters drink lots of dairy. Fortified cereals, wholemeal bread, lentils, nuts, seeds, tofu and greens (like spinach in smoothies!) are great plant-based sources.
Always pair with vitamin C-rich foods to boost absorption. Think strawberries on iron-fortified cereal or orange slices with a nut butter sandwich.

🧩 Zinc: The Growth & Immunity Mineral
 Zinc is essential for immune function, wound healing, and healthy growth—but it’s one of the most overlooked nutrients in kids’ diets. Low intake is common in fussy eaters, especially those avoiding animal foods.

Great plant-based sources include legumes (chickpeas, lentils, kidney beans), nuts and seeds (pumpkin, hemp, cashews), oats, and wholegrains. Leavened breads (like sourdough) help improve absorption by breaking down phytates that block zinc.

Tip: Soaking, sprouting, or fermenting beans and grains can also boost zinc availability—so that homemade hummus or overnight oats packs an even bigger punch!

💊 Vitamin B12: Energy & Brain Power
 Vitamin B12 is vital for energy, red blood cells, and a healthy nervous system—but it’s missing from plant foods. That’s why vegan and vegetarian families need to pay close attention.

Fortified foods like plant milks, nutritional yeast, and some cereals can help. Always check the label—look for Vitamin B12 in fortified milks. For many children, a supplement may also be necessary to meet needs.

🦴 Calcium: Beyond Dairy

If your child is dairy-free, calcium is still accessible. Look for:

  • Fortified plant milks (at least 120mg per 100ml)

  • Tofu, edamame

  • Tahini and sesame seeds

  • Almonds

  • Leafy greens

For more information on plant based eating, check out The Sydney Children’s Network Resource  [[click here]]

Practical Strategies for Feeding Plant-Based Fussy Eaters

Working with picky eaters takes patience and creativity. Here’s what works in my clinic and my own kitchen:

✅ Start Where They Are

If they eat nuggets, try plant-based ones first. Work toward more whole food options gradually.

🍝 Familiar Formats Work Best

Sneak veggies or lentils into bolognese, use pasta they already love, blend veg into sauces, or use fun pasta shapes with lentil or cashew-based sauces. Sprinkle Nutritional Yeast over dinner.

🎨 Make It Visual

Colourful plates, star-shaped sandwiches, or bento-style meals can turn mealtimes into playtime.

👀 Sneak in Nutrition

Add spinach to smoothies, ground linseed or almond meal to muffins, or puree lentils into sauces—“stealth nutrition” can be super helpful

🥣 Quick, Fuss-Free Options

Busy families can keep these on hand:

  • Hummus with crackers or veggie sticks

  • Peanut butter on wholemeal toast

  • Fortified cereal with plant milk

  • Pasta with blended veggie sauce and legumes

  • Smoothies packed with fruit, veg, and plant milk

For more hands-on fussy eater strategies, check out my top tips for reducing stressful mealtimes [[click here]]

When to Seek Professional Support

If your child is under 2, has nutritional deficiencies, or has highly selective eating patterns, please reach out. A paediatric dietitian can ensure your child’s plant-based diet is tailored, complete, and sustainable. Karina offers professional online consultations for families wanting to follow vegetarian or vegan way of eating. Click here to learn more.

The Reality of Feeding Plant-Based Fussy Eaters

Some days, your child may only eat cereal and fruit—and that’s okay. The goal isn’t perfection, but consistency and a positive relationship with food.

Keep offering a variety, eat together, and avoid pressure. Your job is to serve the food. Your child’s job is to decide how much to eat. This balance is vital for developing lifelong healthy eating habits.

Moving Forward with Confidence

Raising a plant-based fussy eater might feel overwhelming, but you’re not alone. With sound knowledge, planning, and support, your child can thrive on a vegetarian or vegan diet.

If you’re unsure where to start or need tailored advice, I’m here to help. Book a consultation and let’s build a feeding plan that suits your family, your child’s needs, and your busy lifestyle.

Kim Ferrer