The vegan diet
A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants.
Vegans don't eat foods that come from animals, including dairy products and eggs.
Healthy eating as a vegan
You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.
For a healthy vegan diet:
eat at least 5 portions of a variety of fruit and vegetables every day
base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
have some dairy alternatives, such as soya drinks and yoghurts (choose lower fat and lower sugar options)
eat some beans, pulses and other proteins
choose unsaturated oils and spreads, and eat in small amounts
drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.Read Full Article