This completely revised edition of the classic book offers a fresh look at the treatment of animals in food production and other industries, provides the latest discoveries confirming the usefulness of vegan nutrition, provides expanded information on phytochemical compounds and nutrition guidelines, updated in accordance with the latest data. This optimized "express version" is very detailed, while anyone who wants to thoroughly figure out how to make a balanced plant-based diet can master it. Here you will find the latest data on how plant products can protect against cancer, heart disease and other chronic diseases; how to get enough essential protein without eating meat, eggs or dairy products; learn about "good" fats and how to get them; how to fill your need for dairy-free calcium; how important vitamin B12 is; how to make a balanced vegan diet for babies, children and the elderly and how to make the most of vegan eating during pregnancy and breastfeeding. In this book, the reader will find an adequate support that will help him improve his health and the health of the entire planet.