Click here to read a new publication by Reed Mangels, PhD, RD, on raising young vegans. Topics include nutrition, peer pressure, making food fun, and more!
A portion is excerpted below:
Where do vegan children get their nutrients?
Vitamin B12: Vitamin B12-fortified foods include some brands of soymilk and rice milk, meat analogues, breakfast cereals, and Vegetarian Support Formula nutritional yeast.
Vitamin D: Sunlight exposure is one source of vitamin D. Where regular sunlight exposure is not possible, some brands of soymilk or rice milk, orange juice, and some cold cereals are fortified with vitamin D.
Calcium: Good sources include calcium-fortified soymilk and orange juice and many brands of tofu (Read the label for calcium content since this varies). Dark green leafy vegetables including collard greens, kale, mustard greens, and turnip greens also provide calcium.
Protein: Beans, grains, soy products, meat analogues, nuts, and nut butters all provide protein.
Iron: Look for iron in whole or enriched grains and grain products, iron-fortified cereals, dried beans, green leafy vegetables, and dried fruits.
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