Because individual nutrient needs and energy requirements vary due to age, activity level, and one's state of health, this guide should only be considered a broad blueprint for a balanced vegan diet. You should consult a dietitian familiar with vegan nutrition for a personalized set of recommendationsLEGUMES, NUTS, AND SEEDS (4+ servings per day)The legume-nut-seed group includes beans, split peas, lentils, nuts, seeds, and soy products. These nutrient-dense foods are packed with protein, fiber, minerals, B vitamins, protective antioxidants, and essential fatty acids(1). Sample serving sizes from this group include: 1/2 cup of cooked beans, 4 ounces of tofu or tempeh, 1 cup of soy milk, 1 ounce of nuts or seeds, or 2 tablespoons of nut or seed butter.GRAINS (4-6+ servings per day)Whole grains provide B vitamins, fiber, minerals, protein, and antioxidants. They are preferable to refined grains because the refining process removes the health-iest nutrients. Also, intact whole grains-such as brown rice, oats, wheat berries, millet, and quinoa-are nutritionally superior to whole grain flours and puffed or flaked whole grains(2). A serving is 1 slice of bread, 1/2 cup of cooked grain, or 1 ounce of ready-to-eat cereal. This group is fairly flexible with regard to servings per day. Vary your intake based on your individual energy needs.VEGETABLES (4+ servings per day)Eating a wide variety of colorful vegetables every day will ensure that you're getting an assortment of protective nutrients in your diet(3). A vegetable serving is 1/2 cup cooked, 1 cup raw, or 1/2 cup of juice. For most vegetables, particularly calcium-rich leafy greens, it's nearly impossible to eat "too much."FRUITS (2+ servings per day)Most fruits, especially citrus fruits and berries, are a great source of vitamin C. All fruits provide antioxidants. Choose whole fruits over fruit juices to get the most benefit, particularly from dietary fiber. A serving size is 1 medium piece, 1 cup sliced, 1/4 cup dried, or 1/2 cup of juice.REGARDING OILS AND SPREADSConcentrated fats, such as oils and oil-based spreads, do not fall under a food group. They are not required for optimal health, as essential fats are found naturally in whole foods like avocados, olives, nuts, and seeds, and for that reason there is no serving recommendation. However, a small amount of concentrated fats may be included in a healthful vegan diet. Choose oils and spreads that are minimally processed and limit your intake."Choose oils and spreads that are minimal processed and limit your intake."Return to Table of ContentsImportant nutrientsLike non-vegans, vegans need to be mindful of consuming all the nutrients they need in order to be healthy. Four key nutrients that everyone needs to pay attention to are vitamin B12, vitamin D, omega-3 fatty acids, and iodine. After discussing these four nutrients, we will also look at calcium, iron, and protein.VITAMIN B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis(5). It is manufactured by certain types of bacteria found in nature. Because plants vary widely in their levels of this bacteria (and most of us favor our food scrubbed squeaky clean), we cannot rely on plant foods to meet our B12 needs. We can ensure our dietary needs are met by consuming supplements or fortified foods.Our suggestion for teens and adults into their early sixties is to supplement with a vegan source of B12, either 100 micrograms (mcg) per day or 1000 mcg twice a week. Due to decreased absorption, people over 65 are advised to supplement with 500-1000 mcg daily, while we suggest toddlers get 10-20 mcg per day and pre-teens get about 20-40 mcg or so daily(6). If you prefer not to use supplements, consume multiple servings of a variety of vitamin B12-fortified food throughout the day.