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A guide on how to eat for optimal health, preventing or reversing chronic diseases and reducing unnecessary suffering and death of animals.

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Calories

First of all lets get this out of the way. DON'T BE AFRAID OF CALORIES!
Calorie restriction is not a sustainable way of eating.
You should be eating in abundance and eat whenever you are hungry, since your body knows when it needs food.

To get enough calories, it is extremely important that you eat very calorically dense foods such as starches, which include grains, root vegetables, beans and legumes.
It is also very important that you have a lot of fruit in your diet, at least 6 servings per day.

Low fat Whole foods Vegan diet

• Macro nutrient ratios should be approximately
  • 80% carbohydrates
  • 10% protein
  • 10% fat

- Good carbohydrate sources:

• oats
• rice
• yams
• bananas
• whole grains

- Good protein sources:

• beans
• lentils
• kale
• collard greens

- Good fat sources:

• nuts
• seeds
• avocados

Protein

The magical and most important nutrient that vegans can't get right ?
Of course this is completely false, studies have shown that vegans get the same amount of protein as meat eaters, without supplementation.

Research referenced:
Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns

But plants don't have a complete amino acid profile ?
This is also false, every single plant has complete amino acid profile.

Research referenced:
Plant Foods Have a Complete Amino Acid Composition

Supplements

These two supplements are absolutely necessary for the health of your heart, brain, bones, teeth, gums, skin you name it.
All other vitamins and minerals should be obtained through diet.

- Vitamin B12
250mcg of Vitamin B12 per day seems to be enough, although there is no healthy limit.

- Vitamin D
Produced by our skin when in contact with the sun.
But if you live in a place where there is not enough sun or you just aren't getting enough sun exposure you must take a supplement.

2000-3000 IU of Vitamin D per day seems to be optimal, because of the nature of the mortality curve.