The focus should be on lower-fat dairy products, whole grains, vegetables and fruits. Vegans need to address somewhat different issues. Without any foods of animal origin, getting enough calories to maintain a healthy weight can be a challenge. Vegan diets for these groups should be well-planned and supervised by a qualified health professional. Nutrients that may come up short need special attention such as vitamin B12, vitamin D, calcium, iron, zinc and protein.
Protein is needed for growth and maintenance of body tissues.
Plant sources of protein can provide adequate amounts of essential and nonessential amino acids, if they are reasonably varied and enough calories are consumed to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain essential and nonessential amino acids. Research has shown a positive link between vegetarian eating and health. In general, diseases such as adult-onset diabetes, heart disease, obesity and some types of cancer tend to develop less among vegetarians than nonvegetarians. Vegetarians also appear to be a lower risk for osteoporosis, kidney stones, and gallstones.