A Guide to Plant-Based Nutrition for Infants (0-6 Months)

Join dietitian Monica Rundle for a 5-part series exploring the key nutritional needs of plant-based kids, from infancy through adolescence. In part one, we’re diving into the essentials of plant-based nutrition for infants aged 0-6 months.

The Power of Milk (Breast or Formula)

Breastmilk is the recommended first feeding choice for your little one, with exclusive breastfeeding recommended until 6 months. However, if breastfeeding isn’t possible, iron-fortified infant formula is a safe and healthy alternative.

Plant-based infant formulas are available and can be just as safe and effective as cow’s milk-based formulas when they are fortified with essential nutrients like vitamin B12 and vitamin D.

Breastfeeding on a Plant-Based Diet

For breastfeeding parents following a plant-based diet, it’s essential to ensure you’re meeting your own nutritional needs to support both yourself and your baby. Key nutrients to consider include:

• Calories: Whole grains, nuts, seeds

• Protein: Legumes, tofu, tempeh, nuts

• Omega-3s: Flax, chia, walnuts, and algae DHA

• Vitamin B12: Supplement required

• Calcium: 2 servings of calcium-fortified plant milk

• Iron: Leafy greens, lentils, peanut butter (or supplement)

• Vitamin D: Sunshine & supplement

• Iodine: Iodised salt

• Choline: Soy, quinoa, nuts, seeds (or supplement)

• Natal Multivitamin: Continue prenatal vitamin

Introducing Solids (When Ready)

Around 6 months (and never before 4 months), your baby may be ready to explore solid foods. Look for these signs of readiness:

• Good head and neck control

• Ability to sit with minimal support

• Reaching for objects (including food) and bringing them to their mouth

• Curiosity about food and interest in others eating

• No longer pushing food out with their tongue (i.e. loss of the tongue thrust reflex)

When introducing solids, parents can choose between traditional spoon-fed purees or Baby-Led Weaning (BLW).

What is Baby-Led Weaning? BLW allows babies (around 6 months) to explore solids on their own. Instead of spoon-feeding purees, they’re given soft, safe pieces to pick up and eat at their own pace. This method encourages self-feeding, hand-eye coordination, and a positive relationship with food.

First Plant-Based Foods

Great first foods for plant-based babies include:

• Avocado

• Sweet potato

• Banana

• Broccoli

• Lentils (pureed)

• Iron-fortified infant cereals

Plant-based babies require special attention to certain nutrients, including iron, vitamin B12, vitamin D, omega-3s, and healthy fats.

Foods to Avoid + Tips for Success

Foods to Avoid

• Honey (risk of botulism)

• Added salt and sugar

• Choking hazards (whole nuts, hard raw veggies, popcorn)

• Plant milk as a main drink (continue breast milk or formula)

Tips for Success

• Start with one meal a day

• Choose a time when baby is alert

• Always feed upright, in a high chair

• Where possible, eat meals together

• Be patient and relaxed

• Expect mess—lots of it!

Ready to Learn More?

Stay tuned for next week’s post, where we’ll cover plant-based nutrition for infants aged 6-12 months!

It’s always best to consult a doctor or dietitian for personalised guidance.