A vegan diet completely excludes all animal products, including dairy products and eggs and other food products produced by animals, such as honey. Like any healthy diet, a vegan diet should be balanced and include a wide variety of foods from various food groups. Meat and dairy substitutes, such as soy foods and gluten products, and food products fortified with vitamins and minerals, can fill in nutritional gaps in a vegan diet.
Meat Substitutes
In addition to high-quality protein, meat is a good source of iron, zinc and other vitamins and minerals in a conventional diet. Vegans can get enough protein, and most other nutrients, by eating a wide variety of plant foods and fortified food products throughout each day. Legumes such as beans, lentils and split peas, whole grains, wheat gluten, nuts, nut butters and soy products---including tofu, tempeh and meat analogs or "fake meats"---all serve as meat substitutes for vegans. These foods not only provide a variety essential vitamins and minerals found in meat, but they also provide a variety of amino acids that join together in the body to make complete proteins.
Dairy Substitutes
Because most of the calcium in a conventional diet comes from milk and other dairy products, vegans must substitute other sources of calcium in their diets. In addition to fortified soy milk, rice milk, nut milks, fruit juices and breakfast cereals, calcium is found naturally in almonds and some leafy green vegetables such as broccoli, collard greens, turnip greens and kale. Fortified cow's milk and milk products are also some of the most common sources of vitamin D in a standard diet. Vegans can get vitamin D from fortified soy, rice or nut milks, cereals and margarines, as well as from exposure to sunlight every day.
Grains and Legumes
Whole grains and grain products such as breads, pastas and pancakes are included in a vegan diet when they do not include ingredients that come from animal products. Legumes provide protein and iron in a vegan diet; these include kidney, black, pinto, lima, garbanzo and soy beans, lentils and split peas and many types of foods made with these ingredients, such as falafel, soups, soy and other bean burgers and bean dips. Bean sprouts are also a nutritious food in a vegan diet.
Fruits and Vegetables
Like all healthy diets, a wholesome vegan diet contains a wide selection of fresh fruits and vegetables and focuses on deeply colored varieties that tend to be the most nutritious: dark, leafy greens, carrots, tomatoes, peppers, oranges, kiwi, mango and watermelon. All fruits and vegetables contribute some vitamins, minerals and fiber to a vegan diet.
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