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Veteran – Daily Recommendations for Vegetarian Kids

We have many questions emailed to us about what to feed children to make sure they are getting all the nutrients they need while eating a whole food plant based diet.  I remember when I first started feeding my family this way- I was concerned about my little one’s and if I was feeding them what their growing bodies needed.

As I was looking through some old papers the other day I found this chart below.  When I had my first child (almost 8 years ago) this is the chart I used to help me know I was good.  I can’t remember the exact place I found this- I tried to find it on PCRM’s website with no luck- so I attached it below.

This is a great resource to help with all ages of children.

So using this chart- Here is a example of what my 3 year old eats in a day:


Steel Cut Oats with Sliced apples and chopped walnuts


Whole Wheat Peanut Butter Sandwich (using WFM’s nut butter blend found here)

Carrots and Cucumbers


Fruit Smoothie with RICE or SOY milk and spinach


Black Bean Lettuce Wraps (found here) with steamed kale

Hope this helps!


Source: WFM 1-10

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