Keeping Your Kids Healthy on a Vegan Diet


If you have a child or a teen who has decided to live a vegan lifestyle, you may have thought of the difficulty it would be for your child to get the nutrients they need to maintain their health. The nutrients of concern are vitamin B-12, iron, protein, calcium, and vitamin D; as each of these nutrients are found in high quantity in meat products and products produced by animals. Below you will find a list of items where these nutrients may be found aside from animal products, that are suited for your child/ teens needs.


  • Vitamin B-12

    • Fortified soy milk

    • Fortified breakfast cereal

    • Meat alternatives

    • Nutritional yeast

  • Iron

    • Green leafy vegetables like spinach,

    • Beans and lentils

    • Rice and quinoa

    • Tofu

    • Enriched whole grain bread

  • Protein

    • Nuts/seeds including nut butter

    • Quinoa

    • Soybean products like fortified soy milk, soy yogurt, tofu, tempeh, edamame

    • Most beans and lentils

    • Green peas

  • Calcium

    • Fortified soy milk

    • Fortified juice

    • Certain green vegetables like broccoli, bok choy, kale, collard greens

  • Vitamin D

    • Mushrooms

    • Going outside in the sun for physical activity


Mac n' cheese is easily a childhood favorite, yet people who follow a vegan diet cannot eat it. There are several boxed vegan mac n' cheese brands that don’t taste like the classic meal. Below is a recipe I have been searching for that comes the closest in taste to the real thing. BONUS! It is rich in vitamins, minerals, and fiber.


  • 1/2 box of whole wheat noodles

  • 1/4 cubed potato with the skin

  • 1/2 chopped small onion

  • 1/2 cup baby carrots

  • 1 cup chopped cauliflower

  • 3/4 cup hummus

  • 1/2 cup soy milk

  • Spices & Salt- I used garam masala, curry powder, salt, pepper


  1. Gather Ingredients
  2. Wash all vegetables.

  3. Chop and dice the ingredients above

  4. Boil your potato, onion, cauliflower, carrots until soft- this will be the “cheese sauce”

  5. Boil your noodles until al dente

  6. Drain both when they are done

  7. Use a potato masher to mash the “cheese sauce” until all pieces are small

  8. Place the “cheese sauce” in a food processor and add the hummus, soymilk, and spices.

  9. Pulse until the “cheese sauce” looks like actual cheese (haha).

  10. Adjust texture by adding more hummus or soymilk to your preferences

  11. Top noodles off with the cheese sauce, mix, and enjoy

*If you would like to add even more vegetables, you can mix in steamed broccoli or sweet peas

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