Vegans attempt to avoid all animal-based products as well as fish. Since these products are often "hidden" within prepared foods, vegans who do not shop at specialty groceries do indeed find themselves carefully reading labels.
What to eat to get what you need? Balanced approach -- that's the best. Try rice, breads, pastas, beans, nuts, seeds, corn, lots of fruits & vegetables and probably a good organic, vegetarian-based multi-vitamin.