People can follow vegan diets by not eating meat, fish, poultry or other animal products such as eggs, dairy and honey. In order to maintain their health, vegans must eat a variety of products that are nutritionally sound, such as fruits, vegetables, leafy greens, whole grain products and beans.
In order to replace the protein from meats, vegans can eat foods such as lentils, tofu, peanut butter, soy milk and whole wheat bread. Because of the lack of animal products, vegan diets are low in saturated fats, and in order to maintain their health vegans should limit their use of high-fat foods that are otherwise allowable, such as oils and margarine.
People who are vegans should spend between 10 and 15 minutes in the sun two to three times per week to replace the vitamin D that is lacking in vegan diets. They can also choose products that have been fortified with vitamin D, such as soy and rice milk. To ensure proper iron levels, vegans should eat foods such as bok choy, soybeans, lentils, kidney beans and kale. People can stick to their vegan diets when eating out by choosing dishes such as vegetable burgers, lentil stew, eggplant dishes without the cheese, Thai vegetable curries and hummus.