Vegan help?

What foods are good to eat if you are vegan?

Grains/carbs, nuts/beans/oil, fruits, veggies and sea vegetables like kelp, dulse or seaweed. Consider those your 5 essential food groups for a vegan.

Vegans don't eat anything with a face or any thing that comes from an animal .. If you want some recipes look it up on google .. I think being a vegan is hardest of them all

Veggie Group:3-5 servings. eat liberally.
Fruit: 2-4 servings eat liberally.
Whole grains ,bread,rice ,and pasta,cereal group
6-11 servings.[eat generously]
Fortified Dairy Substitutes. 2-3 servings.
[eat moderately]
Legumes ,seeds, beans 2-3 servings. [eat moderately]
vegetable oil.and fats,some sweets,salt,spices,nuts.
[use sparingly]

I've also learned that some candy such as gummy worms, or any gummy candy contains bone marrow so, it isn't good to eat when your a vegan.

^ If you soak beans or other seeds overnight or cook them, they'll provide plenty of calcium iron and you won't need any dairy substitute. The raw ones inhibit mineral absorption. The dairy substitutes fortify it with chalk or plaster that's hard to digest anyway. You don't need much vegetable oil, but it's good for you. So grouping it with candy is misleading. Likewise you need adequate salt intake, about a teaspoon per day. That's easy with most packaged foods but if all you get are low sodium health foods then that's a lot of salt to sprinkle on yourself.

The above chart is also missing B12 and iodine, which will be dangerous in the long run. Normally you get those from meat, but now you need sea vegetables, supplements and/or iodized salt. Anemia and thyroid problems are common among vegans for this reason. As are calcium iron deficiencies for the reasons mentioned in the first paragraph.