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Prioritize protein

When you cut out meat (and, for vegans, cheese, eggs and milk), you lose reliable sources of protein. But there are plenty of ways to ensure kids get enough of this key nutrient without animal products—you just need to make protein a priority every day.

Build meals around protein-rich plant foods such as beans, lentils, tofu, seitan, quinoa, chickpeas, potatoes and whole grains. Broccoli, kale and mushrooms are good sources, too. For snack time, incorporate protein-dense nuts, nut butters, hummus and avocados—and for vegetarian kids, serve yogurt, cheese and cottage cheese.