If your family embraces a vegetarian lifestyle – whether that is vegan, ovo-lacto vegetarianism (which abstains from all meat, yet allows the consumption of animal products such as eggs and milk) or some combination of the two – take heart: A thoughtful, well-planned vegetarian menu can be one of the healthiest around. But since growing children need a wide variety of vitamins and minerals, vegetarian families need to be particularly vigilant about what’s on their plates. If you’re a little green when it comes to raising a vegetarian family, here are some things to consider.

1. Consume adequate calories
Children need sufficient calories to achieve their ideal rate of growth. But vegetarian diets -- especially vegan ones -- tend to be bulky, filling up little tummies quickly. Offer snacks throughout the day, including fruit, smoothies or small sandwiches, to increase calorie consumption.

Recipe to try: Top 5 Smoothies

2. Boost your protein
Parents of kids who do not consume meat products need to be extra vigilant that they consume enough protein to energize growing bodies. Usually, getting enough protein is not a problem for children who eat a varied diet and have an appropriate calorie intake. (As a matter of fact, most Americans consume too much protein rather than insufficient amounts.) Parents should be aware of their children’s dietary protein needs, making sure they eat enough beans, nuts, soy products (such as tofu and tempeh), eggs, and dairy.

Recipe to try: Grilled or Roasted Tofu Satay

3. Get your fats
Little ones, like adults, need some fat in their diets to help their bodies absorb certain vitamins, provide energy, form part of the brain and nervous system—overall, to function properly. Add fats (avocados, nuts, oils, seeds, and nut and seed butters) when cooking to ensure they get enough in their diets.

Recipe to try: Mexican Salad

4. Don't forget your calcium
While ovo-lacto vegetarians (vegetarians that consume eggs and milk) have calcium intakes comparable to those of nonvegetarians, calcium intakes of vegans are generally lower. (Some experts believe that vegans may have lower calcium needs than nonvegetarians because diets that are low in total protein and more alkaline have been shown to "use up" less calcium.) Calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium if one’s diet regularly includes foods rich in calcium, such as calcium-fortified soy milks, leafy green vegetables (such as kale), nuts and seeds, and tofu.

Recipe to Try: Sauteed Kale