Types of vegetarian diets

Vegetarian diets are plant-based diets.

These are the main types of vegetarian diets:

• Lacto-vegetarian diets include plant foods plus dairy foods.
• Ovo-vegetarian diets include plant foods plus eggs.
• Lacto-ovo vegetarian diets include plant foods plus dairy foods and eggs.

Vegan diets are also a type of vegetarian diet. Vegan diets include only plant foods.

Healthy vegetarian and vegan diets for children and teenagers

Like all healthy diets, healthy vegetarian and vegan diets for children and teenagers need to include a wide variety of fresh foods from the 5 food groups:

• vegetables and legumes
• fruit
• cereal and grain foods
• dairy or dairy alternatives
• meat alternatives.

Each food group has particular nutrients, which your child’s body needs to grow and work properly. That’s why your child needs to eat a range of foods from all 5 food groups.

Want to know more about the 5 healthy food groups? Check out our articles on healthy food for toddlers, healthy food for preschoolers, healthy food for school-age children and healthy food for teenagers.

Planning healthy vegetarian or vegan diets for children and teenagers

Children and teenagers need a wide range of nutrients for health, growth and development. These nutrients include calcium, iron, omega-3 fatty acids, protein, vitamin B12 and zinc.

Vegetarian or vegan children and teenagers need carefully planned diets. This ensures they get enough of these nutrients, which non-vegetarians get in animal foods like red meat, chicken and fish. When children aren’t eating animal foods, it’s important to replace these foods with alternatives that give them the nutrients they need.

Also, vegetarian or vegan teenagers need the same healthy foods and nutrients as younger vegetarian children, just more of them. That’s because teenagers need extra nutrition to fuel the physical changes happening in their bodies during puberty.

How vegetarian or vegan children and teenagers can get the nutrients they need

Calcium
If your child is vegetarian or vegan, they can get calcium from calcium-rich dairy alternatives. These include tofu, some green leafy vegetables like kale and bok choy, nuts, seeds, and foods fortified with calcium, like cereal, soy milk and bread. Not all dairy alternatives are fortified with calcium, so make sure to read food labels and choose products with added calcium.

If your child is vegetarian but not vegan, the best sources of calcium are dairy products like milk, cheese and yoghurt.

Iron
If your child is vegetarian or vegan, they can get iron from dark and leafy vegetables like spinach and kale, beans, lentils, wholegrains and fortified breakfast cereals.

If your child is vegetarian but not vegan, they can get iron from egg yolks too.

Your child can boost their iron absorption by eating vitamin C-rich foods at the same time as iron-rich foods. For example, your child could eat wholegrain cereal and an orange for breakfast. Vitamin C-rich foods include citrus fruits, strawberries, capsicum and broccoli.

If your child has periods that are frequent, long or heavy, they have a higher risk of becoming iron deficient and getting anaemia. So it’s especially important for them to eat plenty of iron-rich foods.

Omega-3 fatty acids
Flaxseed, chia seeds, walnuts, canola oil and soy products are good vegetarian and vegan sources of omega-3 fatty acids. For example, your child could sprinkle some flaxseed over their breakfast cereal.

Protein
If your child is vegetarian or vegan, they can get protein from beans, lentils, chickpeas, tofu, nuts and wholegrains. For example, your child could eat legume-based dishes like dahl, or you could add nuts to salads.

If your child is vegetarian but not vegan, they can also get protein from dairy foods and eggs.

Vitamin B12
If your child is vegetarian or vegan, they can get vitamin B12 from fortified foods like fortified breakfast cereals, plant-based milks and soy products. Not all of these products have added B12, so be sure to read food labels and choose products fortified with B12.

If your child is vegetarian but not vegan, they can also get vitamin B12 from eggs and milk.

Zinc
If your child is vegetarian or vegan, they can get zinc from seeds, tofu and wholegrain cereals.

If your child is vegetarian but not vegan, they can also get zinc from milk.

If your child is thinking about choosing a vegetarian, vegan or other special diet, it’s a good idea to speak with a GP or dietitian. These health professionals can help you make sure your child’s diet is well-balanced and has all the nutrients your child needs.