I use this table to make sure my family gets the nutrients recommended by the AAP. It has my family’s favorite foods, so it is not an exhaustive list of plant-based and animal-based foods in each nutrient category. When I plan our weekly meals, I include one food from each row at least one time per week.
|Plant Based||Animal Based|
|Protein||soybeans, edamame, kidney, pinto, lima beans, tofu||any meat|
|Zinc||fortified cereal, chickpeas, cashews||cooked oysters, crab, beef|
|Iron||fortified cereals, white beans, lentils, spinach, tofu||liver, beef, cooked oysters|
|Choline||soybeans, kidney beans, shiitake mushrooms||liver, egg, beef, chicken|
|Folate||spinach, black eyed peas, fortified cereal, rice, asparagus, brussels sprouts||best sources of folate for children are plant based|
|Iodine||seaweed, prunes, lima beans||cod, plain yogurt, milk*|
|Vitamin A||sweet potato, spinach, carrots, cantaloupe, red peppers|
|Vitamin D||cod, salmon, milk*, yogurt|
|Vitamin B6||chickpeas, fortified cereals, bananas||tuna, salmon, chicken|
|Vitamin B12||fortified cereal||beef liver, cooked clams, trout, salmon|
|Long Chain Polyunsaturated Fatty Acids (fancy for omega-3 and omega-6)||chia seeds, walnuts, flax seeds, edamame||salmon, herring, sardines, mackerel|
* If the child is over 12 months.