Vegans do not eat foods that come from animals, including dairy products and eggs. Healthy eating as a vegan You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. If vegan butter choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts. See The Eatwell Guide for more information about a healthy diet.

The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight. The only group The Eatwell Guide is not suitable for is children under the age of 2, as they have different needs. Getting the right nutrients from a vegan diet With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium. Vegans who are pregnant or breastfeeding During pregnancy and when breastfeeding, if you follow a vegan diet you’ll need to make sure you get enough vitamins and minerals for your child to develop healthily. Find out more about a vegetarian and vegan diet while pregnant. If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

Vegan sources of calcium and vitamin D Calcium is needed to maintain healthy bones and teeth. A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a snack between meals, to reduce the impact of sugar on teeth. The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Read the label to ensure the vitamin D used in a product is not of animal origin. Vegan sources of iron Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. Vegan sources of vitamin B12 The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Many people get vitamin B12 from animal sources, such as meat, fish and dairy products. Sources for vegans are limited and a vitamin B12 supplement may be needed.

Vegan sources of omega-3 fatty acids Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet. Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But you can help to ensure a balanced diet by eating rich plant sources of omega-3 fatty acids. You can also look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, eating plenty of fibre, cutting down on food that’s high in saturated fat, and watching how much salt you eat. What Does The Name “November” Mean? More and more people are following vegan or vegetarian diets.