What is a Vegan Diet

Vegan diet excludes all foods that come from animals, including foods that are made from meat, fish, poultry, dairy, and eggs. A vegan diet may be followed for ethical or health reasons.

What are tips for following this plan?

While following this diet, it is important to find plant sources or supplements that contain the same nutrients you would find in the foods that come from animals. Talk with your health care provider or dietitian about whether you should be taking nutritional supplements.

What do I need to know about the vegan diet?

• This diet includes all foods that come from plants. Some people choose not to eat sea vegetables, such as seaweed.
• This diet excludes all foods that come from animals.
• A vegan diet lacks certain nutrients that are commonly found in animal products. These nutrients include:
  • Protein.
  • Vitamin B12.
  • Vitamin D.
  • Iron.
  • Omega-3 fatty acids.
  • Calcium.
  • Zinc.

What foods can I eat?

Fruits

Any.

Vegetables

Any (except sea vegetables, such as kelp and seaweed, if you choose not to eat them).

Grains

Any.

Meats and other proteins

Beans, such as black beans or kidney beans. Other legumes, such as lentils and split peas. Soy products. Nuts, such as almonds, Brazil nuts, and pecans. Seeds, such as sunflower seeds. Tofu. Tempeh. Hummus.

Dairy

Any dairy product that is made with milk that comes from soy, almonds, rice, hemp, coconut, or any other type of nut.

Fats and oils

All vegetable-based oils, such as olive, canola, coconut, corn, safflower, peanut, and sesame oils. All vegan butters.

Beverages

Juice. Carbonated soft drinks. Tea.

Sweets and desserts

Any dessert that is labeled “vegan.” Ice cream that is made with milk from soy, almond, rice, hemp, coconut, or other nuts and does not have other animal ingredients (such as chocolate chips that are made from cow milk).

Vitamin B12

Breakfast cereals and prepared products that have added vitamin B12. Nutritional yeast.

Vitamin D

Orange juice. Fortified mushrooms. Cereals with added vitamin D.

Iron

Dark leafy greens. Nuts. Beans. Grain products that have added iron, such as cereals. Tofu. Tempeh. Soybeans. Quinoa.

Plant-based iron is absorbed better when it is eaten with a food that has vitamin C.

Omega-3 fatty acids

Walnuts. Foods with added omega-3 fatty acids, such as juices. Flax seeds. Hemp seeds. Canola oil and soybean oil. Tofu.

Calcium

Dark leafy greens, such as kale, bok choy, Chinese cabbage, collard greens, and mustard greens. Broccoli. Okra. Soy products with added calcium. Calcium-fortified breakfast cereals. Calcium-fortified fruit juices. Figs.

Zinc

Wheat germ, cereals, and breads that have added zinc. Baked beans. Legumes, such as cashews, chickpeas, kidney beans, and green peas. Almonds and nut butters. Tofu and other soy products.

Seasonings and condiments

Nutritional yeast. Salt. Pepper. Fresh herbs. Soy sauce. Vegetable broth.

The items listed above may not be a complete list of foods and beverages you can eat. Contact a dietitian for more options.

What foods should I avoid?

Fruits

No fruits need to be avoided. All fruits are included in this diet.

Vegetables

Sea vegetables, such as kelp and seaweed (if you choose not to eat them).

Grains

No grains need to be avoided. All grains are included in this diet.

Meats and other proteins

Any animal meats. Poultry. Eggs. Fish. Seafood.

Dairy

Milk, cheese, yogurt, or ice cream that is made from cow milk, goat milk, or sheep milk.

Fats and oils

Butter. Lard.

Beverages

Cow milk. Goat milk. Sheep milk. Drinks that are sweetened with honey.

Sweets and desserts

Any desserts that are made with eggs or animal milk. Honey. Cheesecake.

Seasonings and condiments

Honey. Any condiments made with eggs or animal milk.

The items listed above may not be a complete list of foods and beverages to avoid. Contact a dietitian for more information.

Summary

• A vegan diet excludes any foods or drinks that come from an animal.
• A vegan diet may be followed for ethical or health reasons.
• When following this diet, you can become deficient in certain vitamins and minerals. These include vitamin B12, iron, calcium, and zinc. Talk with your health care provider or dietitian to make sure you get these important nutrients in your diet.