In addition to abstaining from meat, such as beef, poultry and seafood, vegans also do not consume or utilize any animal products, including dairy, eggs, leather, honey, fur, wool and products created with animal by-products, such as makeup and soaps. When consuming a vegan diet, it is important to include a variety of fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes.
Protein requirements can be met with nuts, seeds, legumes, grains, cereals, and soy products. Leafy greens, nuts and seeds, dried fruits and bread provide high amounts of calcium. Iron can be found in leafy greens, wholemeal bread, molasses, dried fruits (especially apricots and figs), lentils and legumes.
The Physicians Committee for Responsible Medicine recommends that vegans eat from four food groups: fruit, legumes, grains and vegetables.