Good sources of calcium, especially for vegans, include calcium-fortified soy and rice milks or orange juice, tofu, and dark green leafy vegetables. Dietary sources of vitamin D include fortified cow's milk, some brands of soy or rice milk and most dry cereals. Good sources of iron include whole or enriched grains, iron-fortified cereals, legumes, green leafy vegetables, and dried fruits. Vegan children should eat foods fortified with vitamin B-12, including fortified soy milk, fortified nutritional yeast, and some breakfast cereals. Sources include legumes, hard cheeses, whole grain products, wheat germ, nuts, and tofu.
Older preschoolers can wash vegetables, stir a fruit salad, and help measure dry ingredients.
Try to stay calm about food refusals. Parents seeking more information about raising their children as vegetarians can turn to resources available at The American Dietetic Association. The ADA's Consumer Nutrition Hotline offers recorded food and nutrition messages and referrals to registered dietitians who offer individual and group nutrition counseling services. All rights reserved.