A vegan, or strict vegetarian, diet consists entirely of plant-based foods, and it excludes all animal products. The diet is stricter than a lacto-ovo-vegetarian plan, which allows milk and eggs, and it may be lower in saturated fat than a diet with fatty meats and cheeses. However, a vegan diet is not necessarily healthier than a vegetarian diet or a diet with meat. Vegans must pay attention to meeting their nutrient requirements.
Diet Overview
A vegan diet does not include any animal-based food products. Some people may follow a vegan diet as part of a vegan lifestyle, which excludes the use of all animal products, such as leather clothing. A vegan diet includes carefully reading the labels of packaged foods before you purchase them to verify they meet vegan criteria. Check that the list of ingredients does not include animal-based foods, such as butter, milk, eggs or gelatin.
Excluded Foods
A vegan diet excludes all foods that are derived from animals. This includes animal flesh, such as meat, poultry, fish and shellfish, since these foods require that the animals are killed. Dairy products, such as butter, milk, yogurt, cheese and ice cream, are also not part of a vegan diet. You cannot eat eggs or foods with eggs in them, such as many baked goods, on a vegan diet. Since honey requires bees, it is another food that vegans do not eat.
Plant-Based Foods
On a vegan diet, you might select soy-based, non-dairy versions of milk, yogurt, cheese and ice cream. Soy protein, which is a plant-based source of high-quality protein, is found in tofu and soy-based meat substitutes. Beans and lentils are also good sources of protein. A vegan diet includes grains, fruits, vegetables, nuts, seeds and plant oils, such as olive and canola oil. The diet allows refined grains, added sugars and saturated fats from palm and coconut oils. Because not necessarily all the allowed foods are healthy, vegans need to make the best choices to get proper nutrition.
Nutritional Considerations
On a vegan diet, you may need to rely on fortified foods and supplements to ensure adequate intake of certain nutrients, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Animal foods are the only natural sources of vitamin B-12, so vegans should eat fortified cereals or take a dietary supplement. You may need a calcium supplement if you do not eat calcium-fortified foods, such as orange juice or cereal. Also, the Mayo Clinic recommends a fish oil supplement for long-chain omega-three fatty acids, which have benefits for heart health.
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