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.