This thoroughly revised edition of a seminal classic offers new evidence of the health benefits of a vegan diet, fresh insights into the treatment of animals in food production, expanded information on phytonutrients, in-depth coverage of all the essential nutrients (calcium, protein, essential fatty acids, good carbs, and vitamin D and B12), a thoroughly updated food guide, and guidelines for designing balanced vegan diets for all age groups, infants through seniors. Extensive yet easily understandable, this streamlined "express" version offers lay readers a sound blueprint for a healthy diet, along with overwhelming evidence that following a plant-based diet is one of the best things you can do for your health and that of your planet.