It's an ongoing debate - whether following a vegan diet can be healthy. But what about when it comes to your children?

Here, three British families who are raising their offspring without animal products, including dairy and honey, put their diets under the microscope to find out whether they're really getting all the nutrients they need.

Ella Allred, qualified nutritional therapist at Superfooduk.com, who is not a vegan, analysed their diets and here she reveals if she considers them to be healthy.

THE LIDDLE FAMILY

Ian, 51, and Emily Liddle, 12, both vegans, eating pie and chips at Sizzlers in Bude

Emily Liddle, 12, from Bristol, who has been vegan from birth, dad Ian, 51, and mum Jenny, 43 - who both lead a lifestyle free from animal products.

DAY ONE:

BREAKFAST: Beans on toast with wholemeal bread and vegan margarine. Glass of fortified soya milk. Supplement containing vitamin D, B12.

ELLA SAYS: 'The beans provide an important source of protein, often very low in most cereals. It is important to choose foods that are minimally processed such as Geo Organic. Wholemeal bread is a better choice than refined breads.

'I am not a fan of vegan margarine because it's an overly processed food. Coconut spread or a drizzle of olive oil would be far better. The soya milk makes a great alternative to cow's milk and nut milks should be considered here as well.'

Emily has been vegan from birth and eats things like pasties with roast potatoes and carrots

LUNCH: Vegan pizza with vegan cheese and peas, sweetcorn and potato chips. A doughnut (school meal).

ELLA SAYS: 'Vegan cheese isn't the greatest invention. It's overly processed. I will never understand why schools serve pizzas, potato chips and doughnuts when they have a duty to provide healthy meals for our future generation.'

DINNER: Shepherd's pie made with soya mince with broccoli and sweetcorn. Fruit salad with soya yoghurt. Glass of fortified soya milk.

ELLA SAYS: 'Soya mince is overly processed, and there are far more nutritious foods to use such as lentils, beans and mushrooms.

'It's good to see two portions of vegetables, however, this is the second time Emily has had sweetcorn today, so another type of vegetable would have been better.

'Fruit salad with soya yoghurt is a great choice. There has been quite a lot of soy today, so a nut milk would have been a better option.'

Ian and Jenny enjoy mezze with hummus, olives, mixed salad and pitta bread

They love lentil, sweet potato and aubergine

DAY TWO:

BREAKFAST: Vegan bacon (from tempeh) sandwich with tomatoes on wholemeal bread with coconut butter. Glass of fortified soya milk. Supplement containing vitamin D, B12.

ELLA SAYS: 'Vegan bacon is not a food. It's a food-like product. Bacon is sacrificed when a vegan diet is undertaken. Try something more nutritious such as scrambled tofu instead.'

LUNCH: Cheese and spinach pasty with gravy, roast potatoes and carrots. Biscuit (school meal).

ELLA SAYS: 'This meal contains a lot of carbohydrates and not enough protein. Better options would be flax or oat crackers.'

DINNER: Lentil, sweet potato and aubergine casserole. Cherry pie with sugar-free dairy-free ice cream

ELLA SAYS: 'A nice nutritious meal. "Sugar free" usually means "chemical storm". Try cashew cream which is naturally sweet and protein rich.'

DAY THREE:

BREAKFAST: Homemade porridge with soya milk, sprinkled with de-hulled hemp seeds and fresh strawberries. Glass of fortified soya milk.

ELLA SAYS: 'All good - a great way to start the day.'

LUNCH: Vegan burger in a bun and chips, iced bun, glass of water (school meal).

ELLA SAYS: 'A vegan burger can be healthy if it is made out of beans and pulses. The bun could be swapped for vegetables or salad, the chips are unnecessary.'

DINNER: Chinese style vegetable and tofu curry, with wholemeal rice seasoned with nori seaweed and a sprouted bean and quinoa salad. Glass of fortified soya milk. Natural homemade chocolate cheesecake.

ELLA SAYS: 'This is filled with vitamins and good proteins - a great dinner.'

VERDICT: 'Overall there has been some good choices, however there is still room for improvement. I would like to see move green vegetables, and more unprocessed choices.

'Emily is approaching puberty and will soon need to increase her iron intake.

The Liddles add vitamin C-rich veg like broccoli to hearty dishes like vegan Shepherd's Pie

'Foods such as green leafy vegetables, red lentils and black strap molasses are all rich in iron and should be included.

'The other addition needed is vitamin A. This is really important for blood health and the glands that make hormones. Vitamin A is not available from a vegan diet, instead is converted in the body from beta carotene.

'The conversion is that effective however, and much more beta carotene needs to be consumed in the absence of animal vitamin A.

'Much more brightly coloured - red, yellow and orange - fruits and vegetables are needed.'

THE BURROWS FAMILY

Helen's two girls, Mattea and Amelia, with Helen's 39-year-old husband and their dad, Mark

Helen Burrows, 41, who is from Wales but now lives in Malta, her husband Mark, 39, and daughters Mattea, three, and Amelia, six, eat a vegan breakfast and dinner together every day but split up for lunches while Mark is out of the house.

DAY ONE:

BREAKFAST: Porridge made with oats, Alpro oat milk, mixed ground nuts and seeds (flax, chia, sesame, hemp, pumpkin, sunflower, walnut, cashew and almond) and chopped dried apricot and applesauce. Served with fresh carrot and orange juice mixed with water.

ELLA SAYS: 'A great choice here. Try fresh fruit such as berries rather than dried.'

SNACK: Handful each of strawberries, apple and blueberries, medium carrot cut into sticks, two tomatoes and a glass of water.

ELLA SAYS: 'Again a good choice. Try to add some protein in here as well such as a handful of pumpkin seeds or some hummus.'

The Burrows snack on strawberries

LUNCH: Vegetable soup made with onion, carrot, spinach, pumpkin, courgette, orange and yellow lentils, barley, mixed quinoa, mixed seeds and nuts from breakfast. Served with a slice of homemade wholemeal bread and a glass of water.

ELLA SAYS: 'A nice mix of vegetables that contain beta carotene, iron and magnesium. The lentils add an essential portion of protein needed for the growth of the children as well as adding more iron and fibre. Quinoa is a high-protein, nutritious food that contains copper and vitamin B6 which both work together with the zinc found in the nuts and seeds for healthy skin, hair and immunity.'

SNACK: A green smoothie made with two handfuls of spinach, a banana, a cup of frozen mixed berries, a tablespoon of raw cacao, half a teaspoon of cinnamon, a tablespoon of the seed and nut mix from breakfast and two cups of water. Kale chips, made by baking four large leaves with olive oil, garlic powder, sweet paprika and a small pinch of sea salt.

ELLA SAYS: 'Another nutritious snack that can be further enhanced with the addition of pea or hemp protein.'

DINNER: Chickpea and cauliflower curry made with leeks, garlic, ginger, brown sugar, garam masala, turmeric, sweet paprika, coconut milk, sweet potato, cauliflower leaves, pui lentils, water and the mixed seeds and nuts mentioned above. Served with wholegrain basmati rice and potatoes with a glass of water.

ELLA SAYS: 'The leeks contain quercetin which is anti-allergy, great for this time of year. The ginger and garlic will also help with the immune system. The wholegrain rice contains fibre, which will help clear out the colon, and also contains more B vitamin than white rice which are important for energy production and brain health. B vitamins are needed by children as they constantly learning and developing.

'Try swapping the sugar for some maple syrup or iron-rich black strap molasses.'

Mattea and Amelia, who are vegan and love buckwheat pancakes for breakfast, having a giggle

DAY TWO:

BREAKFAST: Buckwheat pancakes made banana, oat milk, mixed seeds and nuts with peanut butter. Served with fresh orange and carrot juice mixed with water.

ELLA SAYS: 'Buckwheat is protein-rich and contains magnesium both of which are essential for growing bones. Bananas contain tryptophan, an amino acid that converts into serotonin- the happy hormone. The nuts and seeds here also contain magnesium and a source of fibre. Maybe also try other types of nut butters such as cashew or almond as they are slightly higher in calcium.'

SNACK: Handful each of strawberries, blueberries, grapes and apple.

ELLA SAYS: 'Some protein is needed here again.'

VEGETARIAN AND VEGAN DEFINED Lacto-ovo-vegetarians: Eat both dairy products and eggs,the most common type of vegetarian diet. Lacto-vegetarians: Eat dairy products but avoid eggs. Ovo-vegetarians: Eats eggs but not dairy products. Vegans: Do not eat dairy products, eggs, or any product derived from animals. Advertisement

LUNCH: Quinoa pasta and pesto: spinach, fresh basil, spirulina powder, tahini, avocado, mixed seeds and nuts including toasted pine nuts and aquafaba (the liquid chickpeas are cooked in). Served with a glass of water.

ELLA SAYS: 'Quinoa is hailed as a superfood and rightly so. The folate content helps to protect against heart disease and is needed for the growth and development of nerves in children. Tahini contains calcium and magnesium which are both needed for proper muscle function and restful sleep as well as growing bones.'

SNACK: Homemade hummus made with chickpeas and aquafaba, tahini, garlic, sweet paprika, lemon juice. Served with homemade crackers made with Indian garam flour, aquafaba, nutritional yeast, sweet paprika, garlic powder, small pinch of sea salt and a glass of green smoothie (recipe above).

ELLA SAYS: 'Chickpeas contain isoflavones which are powerful antioxidants, which we need for protection against many diseases and to slow down ageing. They are also very high in folate which is needed for the creation of DNA, so extremely important for growth. Great to see all of this healthy homemade food!'

DINNER: Pink cous cous made with wholemeal cous cous, beetroot, spring onion, sweetcorn, peas, diced pumpkin, broccoli with leaves and mixed nuts and seeds. Served with a glass of water.

ELLA SAYS: 'Beetroot has been shown in many studies to promote cardiovascular health. It also contains a lot of plant pigments known as betalains which are powerful antioxidants. It is great to see so many multi-coloured vegetables as they contain a very broad spectrum of vitamins, minerals and antioxidants. Quinoa would be a better choice as it contains more protein.'

They eat things like homemade burgers for dinner made with black beans, seitan, flax 'eggs', aquafaba, breadcrumbs, grated onion & kale with sweet potato, carrot, beetroot baked fries

DAY THREE:

BREAKFAST: Same as day one.

SNACK: Sliced apple topped with peanut butter and a glass of water.

ELLA SAYS: 'Some protein is required here.'

LUNCH: Tofu scramble made with calcium fortified, non-smoking tofu, nutritional yeast, a pinch of kala namak and turmeric, served with homemade wholemeal toast and a glass of oat milk.

ELLA SAYS: 'This mum really makes an effort and good choices. Calcium-rich tofu, combined with B vitamins from the yeast and magnesium-rich wholegrain bread make this good for both bone health and muscle function. It is meals like this that will go a long way in ensuring future bone health for the whole family.'

Helen and her husband Mark are both vegan

SNACK: Green smoothie (recipe above) with two mini carrot muffins.

ELLA SAYS: 'As long as protein has been added to the smoothie then another great choice. Looking at the rest of the menu, these muffins make a great treat.'

DINNER: Burgers made with black beans, seitan, flax 'eggs', aquafaba, breadcrumbs, grated onion and kale with homemade sweet potato, carrot, beetroot baked fries. Served with fresh orange juice.

ELLA SAYS 'Black beans contain high levels of vitamin B1 and folate both are needed for good blood health the flax "eggs" contain omega 3 fats needed for the children's brain, nerve and skin health. Sweet potatoes and carrots, again are needed for the body to produce vitamin A, essential for eyes health and vision. Another great meal with protein and lots of nutrition.'

SUPPLEMENT: Mattea and Amelia have a B12 spray (three times a week) and a daily massage with seven drops per child of long chain DHA/EPA omega 3 in almond oil. Helen can't persuade the children to take it added to any food or drinks.

ELLA SAYS: 'The B12 spray is an essential addition. Consider adding in a daily vitamin D supplement as well. The omega 3 is really important and should be taken internally. Something like flax oil could be added into the smoothies.'

VERDICT: 'Overall a very well thought-out and nutritious menu, which I would be happy to eat and recommend.

'I would like to see more omega foods and healthy fats, however, especially for the small girls.

'The girls need something called DHA for proper brain and eye development. From vegan sources, we have to convert the plant omega 3s into DHA, and sometimes this conversion is not very effective, meaning that we need to consume much more.

'A focus should be placed on omega 3 rich foods such as walnut butter, flax crackers and seaweed.

'There seems to be enough iron here in all of the green vegetables, beta carotene in the variety of colourful fruits and vegetables, and calcium-rich foods such as the kale and other green vegetables.'

THE HANSFORD FAMILY

Catherine (in Vegan Runners vest) with son Riley in new running gear about to do a Parkrun

Catherine and Luke Hansford and her seven-year-old son Riley live in the UK and are all vegan. They are an active family, with Catherine and Luke running and Riley swimming, doing karate and running.

DAY ONE:

BREAKFAST: 115g scrambled tofu per person (silken tofu, nutritional yeast, black salt, tumeric, garlic, paprika), one Linda McCartney sausage each, reduced salt baked beans (a third of a tin each), oven-baked potatoes and grilled mushrooms. Catherine and Luke also have a grilled tomato each.

ELLA SAYS: 'Some nice protein going in here, however it is best to stay away from overly processed foods such as the sausage. Switching to sweet potatoes would be a much better option here.'

The Hansford family love hummus and pitta

LUNCH: Burgen soya and linseed bread sandwich with Tesco reduced-fat hummus, cucumber and grated carrot. Mango with Alpro soya vanilla yogurt. Graze cashew protein kick mini pack (chilli and lime cashews, spicy chickpeas & garlic sesame sticks).

ELLA SAYS: 'It is always best to avoid anything that is labelled 'low fat'. Fat is an important nutrient that shouldn't be missed out. Again, nice to see some protein-rich snacks here.'

DINNER: Veggie fajitas made with Old El Paso small wraps filled with stir-fried vegan Quorn chunks, red, yellow and green peppers, courgettes, diced avocado, chimichurri sauce (Tesco), lettuce and Tesco soya smoked cheese (grated, about 30g each). Served with tomato brown rice (boiled rice with a tin of tomatoes).

ELLA SAYS: 'It is much better to choose wholefoods such as beans and lentils rather than processed foods such as Quorn. The grated soya cheese could be replaced with nutritional yeast flakes for extra nutrition but the same cheesy taste. There is also lot of other overly processed foods here. During food processing, a lot of nutrients are depleted so it is best to limit them.'

PUDDING: Swedish glace ice-cream with hemp seed sprinkles.

ELLA SAYS: 'It would be much better to choose a natural soya yoghurt rather than ice-cream. The sugar is really unnecessary. Vegan diets tend to be high in carbohydrates anyway, so adding in extra sugars, especially simple sugars, does more harm than good. Sugar depletes the body of nutrients that would otherwise be used by the body. It also decreases immunity and encourages middle fat storage, increasing your risk of diabetes and heart disease. I do like the addition of hemp seeds for protein, however.'

Catherine and Luke just after they completed an event called Endure 24. 'We were in a relay team but I managed marathon distance and Luke did ultra distance,' says Catherine

DAY TWO:

BREAKFAST: Porridge made with almond milk, spoonful of chia seed, goji berries and chopped apricots.

ELLA SAYS: 'A nice choice here, just make sure the apricots are fresh. Dried fruits tend to cause a spike in blood sugar levels, which will eventually lead to a crash, causing us to crave carbohydrates.'

LUNCH: Wholemeal bagel with vegan cream cheese, V Bites salmon style slices and cucumber. Satsuma. Mini olives pack.

They love snacking on fruit like satsumas

ELLA SAYS: 'There seems to be a lot of wheat in this diet. Try something different such as quinoa or brown rice. The vegan cheese and the V Bites really don’t cut it. Something more natural such as mushrooms and beans could provide a great protein-rich option.'

DINNER: Carrot and chickpea sautéed with orange juice and zest, cumin in wholemeal pittas with coconut yoghurt and lettuce.

ELLA SAYS: 'A nice dinner here, however try to replace some of the wheat with other wholegrains for a more varied nutritional content. Too much wheat tends to have an inflammatory effect within the body. It is important to have a wide variety of whole-grains as this will lead to a wider nutrition composition of your diet and have a beneficial effect on health.'

Riley was told he could help himself to balloons from Frankie and Benny's in this picture

DAY THREE:

BREAKFAST: Jus-Rol croissants with raspberry jam (Riley has vegan hazelnut and chocolate spread).

ELLA SAYS: 'This meal needs to change to something more nutritious. Try scrambled tofu with avocado and seeds. Refined carbohydrates such as the pastry and jam have most of the nutrition content removed in the processing. They also lead to sugar spikes which trigger the stress response. Eating something such as tofu and avocados will supply many more nutrients and help to keep blood sugar and energy levels stable.'

LUNCH: Seeded wrap with hummus, homemade beetroot falafel, lettuce, cucumber, grated carrot and red cabbage. Sriracha for Luke and Catherine.

ELLA SAYS: 'A nice nutritious meal here. Just be careful with how often you are eating wheat. It should be limited to once a day.'

SNACK: Riley: Seeded flapjack and banana. Luke: Apple, satsuma and banana. Catherine: Satsuma & apple.

ELLA SAYS: 'Some protein needs to go in here.'

DINNER: Risotto verdi - homemade risotto with peas, spinach, broad beans, courgette and vegan pesto.

ELLA SAYS: 'A nice homemade nutritious meal here. The mix of vegetables, rice and beans contains a complete meal with complex carbohydrates and protein. Just ensure that almost half of this meal consists of vegetables and the rest beans and rice. This will help to keep the carbohydrate content slightly lower.'

PUDDING: Riley has 1/2 Alpro chocolate pot with sliced pear.

ELLA SAYS: 'Be careful to watch your sugar consumption. A better alternative here would be chocolate mousse made from a mashed banana, nut butter and cocoa powder.'