What should I eat on a Vegan Diet???

What is a good Vegan diet??? Like, should it be just greens and fruits or should I add grains and beans and a lot of them. Should I be worried about B12? I thought that greens were full of B12 but some say a vegan diet has little b12.What should I eat on a Vegan Diet???
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day





Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption



Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)



Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods



Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil



Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals



Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.



Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow鈥檚 milk and most brands of soy milk today.



Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies



Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.



http://www.vegsource.com/nutrition/Pyram鈥?/a>What should I eat on a Vegan Diet???
On a vegan diet you can't eat anything even remotely connected to an animal so that eliminates dairy products or anything made with eggs etc. If you are serious about a vegan diet instead of just vegetarian you need to do your research online so you know what is allowed and what isn't etc.What should I eat on a Vegan Diet???
hey! THE WHOLE BEAUTY ABOUT A VEGAN DIET IS THAT YOU CAN EAT anything! AS LONG AS IT DOES NOT INCLUDE MILK, MEAT, DAIRY, OR BASICALLY anything WHICH COMES DIRECTLY OR INDIRECTLY FROM ANIMALS, LIKE EGGS ETC, DDAIRY, MEAT, FISH OR LEATHER, FOR THAT MATTER.

ANYWAYS, THAT'S A GOOD POINT ABT UR B12. MOSTLY, THE GOOD BACTERIA IN OUR GUT PRODUCE ENOUGH OF IT TO LIVE ON, BUT SINCE YOU WON'T BE CONSUMING YOGURT OR YEAST (THESE THINGS help ur good bacteria to thrive) i would suggest u visit ur doc a week into the diet and get urselkf checked for deficiency, and take supplements as necessary. and oh, all the best!What should I eat on a Vegan Diet???
Brewers Yeast or nutritional yeast powder available at all health stores and Smith's Marketplace or Fred Meyer if those stores are close to you will carry this powder. It's full of all your essential B vitamins. Yes, eat lost of veggies in stir fries with beans and/or nuts thrown in, put them on brown rice. Your going to want to have food combinations that provide you with the full protein your not getting in eggs and meats. So combining beans with grains in most meals will provide you with these things. Also, flax seed ground up is excellent for your omega 3's. (Grind the seeds in a blender or find it preground for you, put 1 tablespoon morning and night in juice and drink up, it has a nutty flavor) Anyway, eat very balanced foods. The trick with being vegan or vegetarian is eating whole foods and whole grains, not processed foods, like mac and cheese and white bread and white rice. Those foods have almost no nutritional value.
If it's natural, I eat it. Fruits, veggies whole grains, beans, etc.



Some of my favorite sites:

www.veganoutreach.org

www.vegweb.com

www.chooseveg.com (I like this site as the organization, Mercy for Animals, is local for me [I live in Columbus] and have worked with them in the past.)

www.vegan-food.net

www.fatfreevegan.com

www.veggieboards.com

www.vrg.org

www.vegsource.com

www.veganfood.net



I hope this helps.



Also, under the Food and Drink category, there is a Vegetarian and Vegan category.