A vegan diet does not become balanced simply by removing animal foods. What replaces them matters. A considered plan can provide variety without turning every meal into a nutrient calculation.
What the DGE actually says
In its 2024 position, the German Nutrition Society, DGE, considers a vegan diet a potentially health-promoting option for healthy adults when vitamin B12 is supplemented, food selection is balanced and critical nutrients are adequately supplied. Nutrients needing attention include iodine, protein, calcium, iron and long-chain omega-3 fatty acids. These conditions belong in the statement. [1]
Think about meals in terms of replacements
Ask not only “What am I removing?” but “What role does the replacement perform?”. Legumes, tofu and other suitable soy products can provide protein. With plant drinks, check calcium fortification and ingredients; not every drink has the same nutritional composition. [2]
| Component | Practical question |
|---|---|
| Main meal | Which protein source accompanies vegetables and grains? |
| Plant drink | What does the label say about calcium and other additions? |
| Vitamin B12 | Is supplementation reliably organized rather than occasionally remembered? |
| Weekly planning | Which affordable staples and quick dishes fit everyday life? |
A possible menu, not an individual nutrition plan
Food ideas could include oats with a suitable plant drink and fruit, a lentil and vegetable dish at lunch, and wholegrain bread with hummus in the evening. Amounts, supplements and choices must fit individual needs. This example confirms neither complete nutrient provision nor suitability for personal allergies or illnesses.
Start by listing three dishes you genuinely enjoy and can prepare regularly. Then add missing components rather than replacing the entire menu with exotic ingredients at once. Familiar frozen or pantry products can also make organization easier.
Do not leave vitamin B12 to chance
B12 supplementation is not an optional detail in the DGE position. Discuss a suitable approach and necessary checks, especially when findings are already abnormal. Taking a product only occasionally or relying on the word “superfood” is not a clear plan for nutrient provision. [1]
Some life stages need more support
For pregnancy, breastfeeding, children, adolescents and older people, the DGE highlights particular requirements and recommends qualified nutritional advice. Its assessment is neither a blanket ban nor automatic reassurance. Illnesses and medicines can require additional adjustments. [1]
Frequently asked questions
Is every vegan product healthy?
The description alone says nothing about the complete recipe or the rest of the diet.
Is simply leaving out meat enough?
Replacement foods and nutrient provision need to be planned too.
Is vitamin B12 optional?
Reliable supplementation is part of the DGE position described.
Do I need expensive superfoods?
A useful plan begins with appropriate staple foods, not a special marketing word.
Read more: Superfoods and food comparisons and Distinguishing dietary potassium from supplements.
Sources
[1] DGE: Updated position on vegan nutrition, 2024. [2] NHS: The vegan diet. Sources linked in the text; editorial review: September 29, 2026. Not individually calculated nutrient coverage.
