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First off, I don’t want any lectures about how dumb it is to be vegan… I dont care. I saw a horrible video about how Kentucky Fried Chicken treats their animals and I am disgusted at how the human race can treat animals. I do not want to support any companies that sell ANY kind of food products… even butter and milk and cheese… eghhh I love cheese thought this is going to be tough… any advice…?
"any kind of animal food products
"any kind of animal food products
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B12
I’ve been one since 1996. Just learn how to mix your foods and make sure you eat plenty of legumes. You need to take some supplments, like lysine since most of your lysine comes from chicken and meat, and you need to take a good vegan multi vitamin each day. Another good idea is take a garlic pill with every meal and you may need extra vitamin b complex. As time goes on it gets very easy to maintain a vegan lifestyle.
Plan on getting your vitamins from eating a balanced diet. Eat a variety of whole foods and as little processed food and meat substitutes as possible. If your diet is lacking, vitamins will not make up for what you are missing.
first leave off the vitamins and get your vitamins from food.
second the main difference between vegan and vegetarian is some use eggs and milk and cheese these are better than meat if you are looking for complete protien a wide varity of food colors in fruits and vegetables is wonderful now to the main issue protien and calcium without milk and cheese
beans + grains
grains + seeds
seeds + beans
any of these combinations creates a complete protien
so beans and rice is wonderful protien
peanut butter and whole wheat bread
sunflower seeds and peanuts with dry fruit is wonderful
soy milk in cooked rice for breakfast is complete
nut milks used for gravy on rice is complete the varity is endless to your imagination mix and match daily.
eggs have vitamin b 12 in them so for the non vegan that helps but for myself i have not used vitamins for the extras but you do need to eat whole grains to get most of the b vitamins instead of white bread where the vitamins were removed and 4 put back.
B12, and plenty of nuts for protein….also calcium/ magnesium and a multivitamin never hurt anyone!
Just eat a wide variety of plant foods, and take a 1000 mcg B12 once weekly. That’s all you need.
Vitamin B12, calcium among others, look at the link for more information.
girl they kill the animals to feed people that aint no crime! get pissed when they kill animals just for fun least their putting it to good use!!!
First of all well done becoming Vegan is a great thing to become not only saving the animals,the planet and yourself you can also benefit poverty stricken countries because animals eat more grain than they produce meat/dairy products
You need all vitamins but its where you get them that’s important.Fruit and veg are packed with a lot of vitamins in minerals
one you might worry about is vitamin B12 it usually comes from rotting meat (disgusting i know)or dairy products in a omnivore diet but can come the soil (i think) you can get it in fortified breakfast cereals and yeast and some soya milks are fortified with it or from a vitamin supplement in more desperate cases
Ugh! B12 does NOT come from "rotting meat." (per one responder…)
Where do people get this stuff?
B12 is a bacteria. It grows on everything. It gets into meat when cows eat grass, or chickens peck the ground.
But since we humans aren’t much into eating dirt – and tend to wash it off our veggies, we have to supplement it.
B12 is THE most important we veg-heads need. Since most of us aren’t eating our veggies right out of the dirt. Chemically speaking, that would be bad…
If you’re going vegan, I recommend some good vegan cook books. Jo Stepanicks "UNcheese" cookbook is the BOMB. As are Sarah Kramer’s and Isa Chandra Moskowitz’s cook books.
Physician’s Committee for Responsible Medicine is a good resource to maintain vegan health.
Also, many folks here have given you excellent advice about varying your diet. That, and the comment to keep "meat substitutes" to a minimum – is THE best advice anyone can give you here. Keep processed foods to a minimum. Fresh whole foods when possible.
Vitamins: You should be just fine. If you eat a good variety of beans, legumes, fruit and vegetables, you should not have to take any supplements. The only true vitamin that you will lack that is ONLY found in meat is B12. Humans truly don’t need that much. If you eat high-fibre cereals and drink soy or rice milks, they are often times fortified with the B12 that our body needs.
Advice: When I was a vegetarian, I thought that giving up cheese was impossible. I loved pizza, cheese and crackers, cheese on my Latin foods, lasagna…you get the idea. I thought I would absolutely DIE without it. I researched cheese production and dairy farms (which are closely tied to the meat and *veal* industry!) and I stopped eating it cold turkey. (no pun intended). I did backslide a couple of times, but I also found good alternatives to the cheese. There are certain brands of soy cheese that melt well and act like cow-derived cheese (doesn’t taste like it though -lol). I also started liking pizza sans cheese and it is delicious!
I guess my advice is to reinvent your favorite cheese-filled dishes (pick up a vegan cookbook at the library for help) and don’t beat yourself up if you hit a rough spot. If you’ve been eating it all your life, it’s hard to conceptualize a diet without it. Take it slow and give yourself time.
Cheers!