Do vegans eat fish

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants.

Vegans do not eat foods that come from animals, including dairy products and eggs.

Healthy eating as a vegan

You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements.

For a healthy vegan diet:

• eat at least 5 portions of a variety of fruit and vegetables every day
• base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
• have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
• eat some beans, pulses and other proteins
• eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
• choose unsaturated oils and spreads, and eat in small amounts
• 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
• drink plenty of fluids (the government recomm
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