Topic: Any vegans around?
May 20, 2019 / By Bithiah Question:
I wanna slowly make the transition of being a vegetarian to being a vegan. Is there any must know factors. I know it's a lot diff. then being a vegetarian. Are there any foods to avoid that I might miss or simply not realize I cannot eat? Thanks!!
Aimey | 10 days ago
Here is a list of stuff to avoid: http://library.thinkquest.org/C004833/avoid_en.shtml
The obvious stuff is basically the things that you shouldn't have eaten as a vegetarian,like stuff with gelatin,lard,etc
But some things are harder to remember like vitamin d-3,vitamin a(retinol),things like that.
Vegan cosmetics and shoes,etc are easy to find,you can always order them.
This is basically a guide of what to eat/include daily:
Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast,also eggs and mik) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
Basically you can adopt vegetarian recipes to vega ones by looking at the animal products and replacing them with ones made with soya and vegetarian products.
Mayonaise has eggs and milk but you can get a soya mayo. Butter can be replaced with a margarine that tastes like butter. There is an egg replacement made from soya beans. Soya milk is quite good and can replace milk and then there is soya creams and cocanut creams which replace milk and cream products. Cheese is something you may miss but there are soya cheeses on the market - not as tasty but ok. There are sorbets and soya ice cream and fruit ices that are really good alternative to ice cream.
Make a lsit of all the foods you like and try to change them to a non animal product. Also read up on the internet about vegan recipes. Good luck
no meat of any any kind
so how do you eat right soy tofo superfood salad organic fruit
vegiterians just dont eat meat. vegans dont eat anything that comes from animals period. (egg cheese etc.)