What a vegan diet includes
A vegan diet excludes all animal products, including meat, fish, dairy, eggs, and honey, while permitting all plant foods. The practical emphasis falls on a few nutrient-dense groups: legumes (beans, lentils, peas) and soy foods (tofu, tempeh, edamame) for protein, nuts and seeds for fats and minerals, whole grains for energy and fiber, and dark leafy greens for calcium, folate, and vitamin K.
Well-planned vegan diets are recognized by major dietetic bodies as adequate for all life stages, though planning matters more than on omnivorous diets.
Nutrients that need attention
Vitamin B12 is not reliably available from unfortified plant foods, so a supplement or fortified foods are generally required. Other nutrients worth monitoring include vitamin D, omega-3 fatty acids (EPA and DHA, often from algae-based supplements), iron, zinc, calcium, and iodine. Pairing iron-rich plants with vitamin C improves absorption.
This is general information, not medical advice. Anyone planning a major dietary change, especially during pregnancy, childhood, or with existing health conditions, should consult a registered dietitian or physician.