Becoming Vegan?

Question

I've recently made the decision to become vegan (after a friend showed me a particually gruesome PETA show), and after some research I brought it to my mum. I'm sixteen, so she said it was ultimately my decision, but she would me to get some advice on getting the right nutrients.

Is there any vegans out there with do's and don't, tips or even good websites and books to read?

Answer 1

“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.”

“Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.“

-ADA’s and Dietitians of Canada position on Vegetarian and Vegan diets

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) 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.

Answer 2

Make sure that you're doing this for YOU! PETA may sound very convincing, but... you can't let PETA make your decisions.
I've been a Vegan for a little over a year now. Stick to your guns, do your research, look for books on it. Make sure you really understand it.
Secondly, make sure that you get enough protein, iron, and.... all other nutrients.
Find some good recipes, and vary everything! I hate sticking with the same foods over and over.

There's so many tips, and so much advice! I just hope I helped in one way, or another!
HANG TOUGH!

Answer 3

I am a long-term vegan. Make sure you get daily b-12, either through fortified foods or a daily muti-vitamin.
Eat a combination of the new 4 food groups- fruits, vegetables, grains, and legumes.
The book "Becoming Vegan" is good.
Not all veg websites have good nutrition info. Get goo veg nutrition info. from the following websites:

vegsource.com
drfuhrman.com
pcrm.org

Best wishes

Answer 4

I have been a vegetarian for over 15 years now and it's not a problem for me,there are products you can buy that's called vegetarian meat,also if you find being vegan does'nt work out for you at least you know you tried,just watch your iron,pumpkin is a good source for iron,or you could supplement with iron vitamins,check with your doc first about the iron intake

Answer 5

I would just remind you that veganism isn't merely about cutting animal products from your diet: it involves replacing them with more humane and healthy, plant-based alternatives.

And that it isn't just food. Vegans don't buy products from companies that conduct non-required animal testing (most do), wear animal skin, or frequent zoos, rodeos, races, or other places where animals are held captive or forced to perform.

I've been vegan since conception, and I've converted my vegetarian boyfriend to the lifestyle, as well. We eat delicious food and live a fun-filled life together, it just doesn't involve our money going to animal torture.

Congratulations on standing up for the animals and a healthier lifestyle!

Answer 6

Check out "Becoming Vegan" by Brenda Davis and Vesanto Melina. They are both registered dietitians and the nutritional info is fairly heavy-duty, but it's complete and not terribly hard to understand.

Answer 7

Compassion Over Killing (www.cok.net) has a good vegetarian starter guide.

Vegetarian Resource Group (www.vrg.org) has information on being a teen vegetarian.

www.vegweb.com has some great resources for vegans.

Good luck!

Answer 8

peta is a registered terrorist group. i also just read a story about peta members who took peoples pets from vets and euthanized them. those responsible were only charged with littering. LITTERING! you need to educate yourself before making this decision. before supporting anykind of organizations such as peta read everything you can about them and what they believe. they probably dont support the reasons why you want to become a vegan in the first place. becoming vegan is ultimately your decision but supporting peta is a big no no.

Answer 9

PETA is a bunch of violent and lying loonies.

However, you have a very nice mum.

Answer 10

http://www.vegan.org/
http://www.veganessentials.com/