If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium. With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. Getting the right nutrients from a vegan diet The only group The Eatwell Guide is not suitable for is children under the age of 2, as they have different needs. 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. See The Eatwell Guide for more information about a healthy diet.

If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts. drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day).have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron.choose unsaturated oils and spreads, and eat in small amounts.eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day.eat some beans, pulses and other proteins.have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options).base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible).eat at least 5 portions of a variety of fruit and vegetables every day.You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. Vegans do not eat foods that come from animals, including dairy products and eggs. A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants.

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