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- Herausgeber: John Wiley & Sons
- Kategorie: Fachliteratur
- Sprache: Englisch
Vegan diet, nutrition, and lifestyle, demystified Living Vegan For Dummies provides a practical look at veganism for those who have already embraced the lifestyle, for anyone who is on the fence about trying it, or for those who want to understand the choices of the vegans in their midst. You'll learn what it means to be vegan and why this animal-friendly diet is on the rise. Discover tasty vegan ingredients and easy recipes, money-saving tips, advice for talking to people about veganism, and ideas for dealing with the skeptics. If you're ready to start transitioning to a vegan way of life, you'll love this book's simple action plans for making the switch--and making it stick. With this friendly Dummies guide, you've got answers to all your questions. * Learn what veganism is, how it's different from vegetarianism, and why people choose to "go vegan" * Decide whether veganism is for you and get pointers on cutting out animal products * Help friends and loved ones understand your dietary and lifestyle choices * Get ideas for vegan cooking, eating out, and being vegan on a budget Living Vegan For Dummies is a valuable resource for anyone who practices or is considering veganism, as well as their friends and family who want to know more about the lifestyle.
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Seitenzahl: 636
Veröffentlichungsjahr: 2023
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Living Vegan for Dummies®
To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Living Vegan for Dummies Cheat Sheet” in the Search box.
Table of Contents
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Started with a Vegan Lifestyle
Chapter 1: The Nuts and Bolts of Veganism
Knowing What It Means to Be Vegan
Understanding Why People Choose to Go Vegan
Discovering that Vegan Food Is Just Food
Realizing Who Goes Vegan
Chapter 2: Making the Move to a Vegan Diet
Changing Your Habits
Choosing Your Approach
Transitioning to a Vegan Diet
Knowing How Long It Takes for Veganism to Feel Natural
Remembering Your “Why”
Part 2: For the Health of It
Chapter 3: The Health Benefits of a Plant-Based Diet
Looking at Longevity
Reducing the Risk of Type 2 Diabetes
Slashing Cancer Risk
Protecting the Brain
Promoting Heart Health
Improving Gut Health
Chapter 4: Eat the Rainbow
Identifying Serving Sizes
Eating Your Veggies
Enjoying Fabulous Fruits
Discovering Plant Protein: Beans, Lentils, and Soy
Finding Wholly Nutritious Grains
Making “Thyme” for Herbs and Spices
Supporting Your Gut with Fermented Foods
Eating Nuts and Seeds “Walnut” Fail You
Embracing Healthy Fats
Recognizing That Variety Is the Spice of Life
Figuring Out How to Like the Foods You Hate
Chapter 5: Pinpointing Your Protein Needs
Examining What You Need to Know
Knowing How Much Protein You Need
Understanding the Benefits of Plant-Based Protein
Meeting Protein Requirements with Ease
Chapter 6: Getting Essential Nutrients on a Vegan Diet
Building Strong Bones with Calcium
Pumping Up Your Iron Intake
Shining a Light on Vitamin D
Getting a Boost with B12
Squeezing in Omega-3s
Adding Iodine for Thyroid Health
Taking a Daily Multivitamin
Part 3: Vegan at Home
Chapter 7: Gearing Up for Grocery Shopping and Cooking
Filling Your Pantry
Getting Weekly Vegan Groceries
Following the Storage Guidelines
Buying Groceries: A Vegan Shopping Guide
Gearing Up with Basic Cooking Equipment
Chapter 8: Deciding What’s for Dinner: Meal Planning
Considering How Many Meals You Need
Starting with Dishes You Know and Love
Mulling Over Menu Ideas
Performing Food Prep
Keeping the Costs Down on Vegan Meals
Chapter 9: Anything You Can Make, I Can Make Vegan
Recognizing Why Vegans Eat Foods That Taste Like Meat
Checking Out Vegan Meat Alternatives
Cracking the Code on Egg Substitutes
Selecting a Plant-Based Milk
Making the World a “Butter” Place
Feeling “Grate-ful” for Vegan Cheeses
Getting Sweet on Vegan Honey
Chapter 10: Enjoying Holidays and Get-Togethers
Savoring Sweets (and More) with Your Valentine
Celebrating a Hoppy Easter
Eat, Drink, and Be Married
Being the Life of the Dinner Party
Firing Up the Grill
Having a Spooktacular Halloween
Surviving Your First Vegan Thanksgiving
Preparing a Magical Christmas from Head to Mistletoe
Part 4: Tasting Is Believing: Vegan Recipes
Chapter 11: Breakfasts
Chapter 12: Main Courses
Repurposing Leftovers
Chapter 13: Kid- and Dorm-Friendly Dishes
Getting Kids Involved at Dinnertime
Preparing College-Friendly Cuisine
Chapter 14: Side Dishes, Dressings, and Toppings
Taking Your Salads to the Next Level
Chapter 15: Desserts
Part 5: Vegan in the Outside World
Chapter 16: The Ethics Behind Veganism
Considering Our Two- and Four-Legged Friends
Contemplating Sea Creatures
Looking Out for Bees
Using Animals for Entertainment
Addressing Environmental Concerns
Chapter 17: Embracing the Whole Vegan Lifestyle: Beyond Food
Deciphering Product Labels
Avoiding Animal Products
Figuring Out What to Do with Your Non-vegan Clothing
Finding Animal-Free Fashion
Choosing Cruelty-Free Cosmetics and Body Products
Chapter 18: Dining Out
Finding Vegan and Vegan-Friendly Restaurants
Ordering a Vegan Meal at a Non-vegan Restaurant
Choosing Where to Eat and What to Request
Dealing with Cross-Contamination
Chapter 19: Vegan on the Road and in the Air
Doing Your Research
Choosing Road-Trip Food
Keeping Yourself Well-Fed During Your Hotel Stay
Requesting Meals at Bed-and-Breakfasts
Eating Well While Staying at Vacation Rentals
Navigating Meals in Airports
“Seasing” the Day: Vegan Dining on Cruises
Chowing Down on Camping Trips
Chapter 20: Navigating Tricky Social Situations
Following Party Etiquette as a Vegan Guest
Attending Gatherings at Meat-Heavy Restaurants
Arranging Vegan Meals at Conferences
Understanding That Some People Have a Bias Against Vegan Food
Responding to Jokes about Vegans
Handling Awkward Conversations
Dealing with Bullies Online and in Real Life
Part 6: Veganism in All Walks of Life
Chapter 21: Healthy Vegan Pregnancy and Postpartum Period
Focusing on Nutrition and Preparation
Knowing What to Include in a Well-Planned Diet
Making Meal Prep Easy
Managing “Morning” Sickness
Caring for Yourself Postpartum
Chapter 22: Bouncing Baby Vegans
Nourishing Your Newborn
Starting Older Babies on Solid Foods
Watching Them Grow: Food for Toddlers
Chapter 23: Vegan Diets for Kids and Teens
Defining the Four Vegan Food Groups
Examining Nutritional Requirements for Children
Making Fruits and Veggies More Enticing
Keeping a Well-Stocked Fridge and Pantry
Turning Meal Planning into a Family Affair
Knowing Your Children Won’t Go Hungry When They’re Away from Home
Chapter 24: Exploring Veganism as a Young Adult
Living the Vegan Life on Campus
Grabbing a Bite Off Campus
Finding a Community of Like-Minded Individuals
Telling the Folks Back Home about Your New Lifestyle
Chapter 25: The Vegan Athlete
Boosting Strength and Stamina with Macronutrients
Identifying Sources of Iron, Calcium, and Other Minerals
Planning Your Diet before an Athletic Event
Chapter 26: Vegan after 40
Examining Nutritional Needs after 40
Improving Cardiovascular Health
Managing Menopause
Easing Digestion
Planning for Success with Easy Food Choices
Part 7: The Part of Tens
Chapter 27: Ten Easy Vegan Meals Anyone Can Make
Cooking Pasta with Ease
Enjoying a Variety of Tacos
Preparing Crowd-Pleasing Pizza
Cleaning out the Fridge with Soup
Throwing Simple Sandwiches Together
Spicing Things Up with Chili
Making Colorful Stir-Fries
Creating Mouthwatering Wraps
Fixing Meal-Worthy Salads
Feasting on Vibrant Rice Bowls
Chapter 28: Ten Ways to Create a Satisfying Vegan Lifestyle
Attending a Veg Fest
Making New Vegan Friends — at a Meetup or Online
Visiting or Supporting a Sanctuary
Watching a Vegan Documentary
Asking Your Library to Carry Vegan Books
Requesting More Vegan Options at Local Restaurants and Grocery Stores
Taking a Vegan Cooking Class
Trying a New Vegan Recipe or Food Every Week
Seeking Vegan Options When You Travel
Taking Care of Yourself
Index
About the Author
Connect with Dummies
End User License Agreement
List of Tables
Chapter 5
TABLE 5-1 Protein Values of Popular Vegan Foods
Chapter 6
TABLE 6-1 Vegan Sources of Calcium
TABLE 6-2 Vegan Sources of Iron
Chapter 21
TABLE 21-1 Options for Extra Vegan Protein (and Other Important Nutrients)
TABLE 21-2 Natural Vegan Sources of Folate
TABLE 21-3 Vegan Sources of Zinc
Chapter 23
TABLE 23-1 Serving Recommendations for Kids and Teens
TABLE 23-2 Daily Calcium Requirements for Children
TABLE 23-3 Daily Iron Requirements for Kids and Teens
TABLE 23-4 Daily Protein Requirements for Kids and Teens
Chapter 26
TABLE 26-1 Soft High-Fiber Vegan Foods
List of Illustrations
Chapter 7
FIGURE 7-1: My weekly grocery list.
Chapter 8
FIGURE 8-1: Sample menu chart.
Guide
Cover
Table of Contents
Title Page
Copyright
Begin Reading
Index
About the Author
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Living Vegan For Dummies®, 2nd Edition
Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com
Copyright © 2024 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions.
Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc. is not associated with any product or vendor mentioned in this book.
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Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit www.wiley.com.
Library of Congress Control Number: 2023948611
ISBN 978-1-394-21101-2 (pbk); ISBN 978-1-394-21102-9 (ebk); ISBN 978-1-394-21103-6 (ebk)
Introduction
On the surface, going vegan is pretty straightforward. It means not eating meat, dairy, and eggs, or using any animal products. But in practice, it’s much more than that. Being vegan is an opportunity. Every time you sit down to dinner, you get to make a decision.
Do you want to create a life that’s healthy, and full of energy and vitality?
Do you want to tread lightly on our planet?
Do you want to be mindful of all those who live on it?
If you answered yes to these questions, then living vegan is a chance to make choices that are in alignment with your values. It’s a way to put your compassion and beliefs into action.
Admittedly, the idea of going vegan can feel a little daunting to most folks. Changing what you eat at every meal, avoiding goods made with animal products, and creating new habits can be intimidating. Living Vegan For Dummies is here to help.
About This Book
This book is a comprehensive guide to vegan living at your fingertips. It covers everything you need to successfully navigate the move to a vegan lifestyle. It starts with the basics of what it means to be vegan, and why people choose this way of life. It guides you through how to get started, and what to prepare and eat when everything is new and unfamiliar. It covers the many health benefits associated with veganism, plus which foods you want to reach for to meet all your nutritional needs.
I include pantry guides and grocery lists, as well as tips for reading labels and menu planning. There’s advice for dining out at local restaurants and while you’re on the road. Many people who consider going vegan worry about saying goodbye to their favorite meat- and dairy-based favorites. So I share how you can eat colorful, varied, and delicious vegan foods that leave you totally satisfied. Are you concerned about the reaction from your friends, family, and coworkers? There’s a whole chapter dedicated to navigating any awkward social situations.
Plus, this book includes 38 mouthwatering recipes for breakfasts, entrees, side dishes, and desserts to get you started in your new vegan life. You even find some recipes that kids can help prepare!
This book is for:
Anyone considering the switch to a plant-based diet
People who want to live more compassionately, improve their health, and be more environmentally conscious
New vegans who want to maneuver unfamiliar pitfalls
Longtime vegans who want to make sure they’re ticking all the nutrition boxes
Non-vegans who want to understand what veganism is all about
Living Vegan For Dummies is divided into seven parts, each covering a different aspect of the vegan way of life.
Part 1
: Getting Started with a Vegan Lifestyle
Part 2
: For the Health of It
Part 3
: Vegan at Home
Part 4
: Tasting Is Believing: Vegan Recipes
Part 5
: Vegan in the Outside World
Part 6
: Veganism in All Walks of Life
Part 7
: The Part of Tens
Finally, as you’re reading, be aware that websites listed in this book appear in monofont. If you're reading the book in print, just type the address into your web browser exactly as it’s written. If you’re reading the digital version and you’re connected to the internet, you’ve got it easy. Simply click the highlighted link to be taken directly to the website.
Foolish Assumptions
In writing this book, I made a few assumptions about you, the reader.
You’re interested in going vegan, and you want to eat delicious and satisfying meals.
You’re a compassionate person who wants to align your actions with your beliefs.
You have a general grasp of how to cook day-to-day meals, but you’d like to expand your repertoire to include plant-based dishes.
You’re curious about how to thrive on a vegan diet.
You’re cool with making lifestyle changes, and want tips on dining out with friends and family, traveling, and celebrating holidays.
You aren’t afraid to take a risk or do something different if it means living a life that’s in line with your values.
Icons Used in This Book
As you go through the chapters of this book, you’ll find icons in the margins that are designed to draw your attention to valuable bits of information. Here are the icons you can expect to see and what each of them means:
The Tip icon draws attention to handy bits of guidance that inspire, help, and ease your way along the vegan path.
Remember icons are used for the information that’s especially important to know. Pay attention to this advice, and file it away for future use.
The Technical Stuff icon points out where I’ve gone into the science of things. You don’t have to read this information to understand the topic at hand, but it can be interesting background information.
The Warning icon directs you to pay close attention. It helps you avoid common pitfalls, and may save you some headaches.
Beyond the Book
In addition to the wealth of information and guidance related to going vegan that’s provided in this book, you get access to even more help and information online at Dummies.com. To check out the book’s online Cheat Sheet, visit www.dummies.com and search for “Living Vegan For Dummies Cheat Sheet.”
Where to Go from Here
With this book, you can make up your own journey of discovery as you go along. You can start at the beginning and keep reading until you reach the back cover. Or you can head to the Table of Contents and seek out the topics that interest you the most.
Of course, Chapter 1 is always a good place to start, but if you’re most interested in the health benefits of a vegan diet, you won’t want to miss Chapter 3. If you want to get cracking on setting up a vegan kitchen, Chapter 7 is the place to go. If you’re worried about missing meat, dairy, or eggs on a vegan diet, Chapter 9 alleviates your concerns. If you’d like to start with your stomach, jump ahead to the recipes in Chapters 11 through 15.
Whether you read this book from cover to cover or bounce from one topic to the next, this information-packed guide contains everything you need to know about living vegan.
Part 1
Getting Started with a Vegan Lifestyle
IN THIS PART …
Get familiar with what it means to be vegan, and find out why folks are drawn to this lifestyle.
Discover how simple modifications to your routine can lead you toward a satisfying vegan life.
Chapter 1
The Nuts and Bolts of Veganism
IN THIS CHAPTER
Defining what vegan means
Exploring what inspires people to adopt a vegan lifestyle
Breaking down misconceptions about vegan food
Examining vegan demographics
There has never been a better time to go vegan.
It wasn’t that long ago that vegan specialty products were hard to find outside large cities like New York City or Los Angeles. Even then, you may have needed to visit a health food store to purchase nondairy cheese or find a package of veggie burgers.
Here’s where we stand now:
Big-box stores have whole freezer and refrigerator cases full of vegan products.
Vegan cheese is available at several mainstream pizza chains.
Many ice cream shops offer nondairy ice cream.
Most coffee shops offer nondairy milk.
Plant-based burgers are sold at certain nationwide fast-food chains.
And every year brings more innovation. Foods or products that were once a stumbling block now have a vegan alternative. You can find vegan eggs that sizzle, cashew cheeses worthy of a showstopping grazing board, high-quality vegan leather purses, and plant-based meats that may make you do a double take.
In 2021, Google identified the search term “vegan food near me” as a breakthrough search in its “Year in Search” report. Because people wanted to find plant-based food in their area, the term grew by more than 5,000 percent that year! In January 2023, a record number of 700,000 people pledged to eat plant-based meals for Veganuary, a monthlong vegan challenge.
Thanks to the internet and various social media sites, it’s easier than ever to get informed about where your food comes from, find vegan recipes and products, and locate other like-minded people. The picture of who goes vegan is changing from a hypothetical cartoon to a living, breathing person on the screen of your phone or computer. As people glean more information, they’re becoming more open to finding alternatives to the status quo.
With this growing enthusiasm, there’s more awareness than ever before of what veganism means. Even my 83-year-old aunt asked me at Thanksgiving, “If two vegans have a fight, is it still called a beef?” (I had to let her down gently … “No, that’s Beyond Beef.”)
In this chapter, you discover what being vegan entails, examine the reasons people choose this lifestyle, and find out that vegan food is all around you. Plus, I reveal that you’ll be in very good company if you make this dietary switch!
Knowing What It Means to Be Vegan
Some people are confused about the difference between being vegan and being vegetarian. That’s understandable, because they do have some similarities and overlap.
If you’re vegetarian, you don’t eat cows, pigs, chickens, turkeys, fish, or any other animals. Vegans don’t eat any animals either. Plus, vegans expand that list to include anything that comes from an animal or uses one as a commodity.
Vegans don’t eat meat, dairy, eggs, or honey.
Vegans avoid animal products in clothes, cosmetics, and household goods. They don’t buy products that include wool, fur, leather, or animal by-products.
Vegans don’t support businesses and activities where animals are used as entertainment, like zoos, aquariums, rodeos, horse races, or circuses with animal acts.
Similar to the difference between the words vegan and vegetarian, when you’re vegan, you cut out a few more things than vegetarians do. For example, a vegetarian might eat dairy, eggs, or honey, wear wool, or visit a zoo. But a vegan would not. To put it another way, all vegans are vegetarian, but not all vegetarians are vegan.
Understanding Why People Choose to Go Vegan
People have a wide variety of motivations for going vegan. The most popular reasons are animal welfare concerns, health goals, or to reduce environmental impact. Some people choose a vegan lifestyle for a combination of any or all of those factors. The following sections explain each of these motivations on their own.
For the animals
For many people, choosing to go vegan is an extension of their own care and compassion for animals. Perhaps you love cats and dogs, and it occurs to you that cows, pigs, and chickens also have personalities and feelings. Those animals desire to raise their young, and live out their natural lives without needless suffering.
Or perhaps you saw a video of what happens to animals on farms and in slaughterhouses. When you saw the pain that animals endure, you knew you didn’t want to be a part of what’s generating demand for meat, dairy, and eggs. For you, going vegan is a way of living your own values of compassion.
I explore the compassion side of the equation in Chapters 16 and 17, where I share what happens to animals in modern agriculture. Plus, I offer tips on how to avoid animal by-products in clothing, cosmetics, and body products.
For their health
Some people go vegan for their health. Perhaps your doctor suggested it, or maybe you saw a health documentary that piqued your interest.
It may be that you’d like to lower your risk of certain types of cancer, type 2 diabetes, or heart disease. Maybe you want to lower your cholesterol, lower your blood pressure, improve your kidney function, or reap the benefits of a diet filled with antioxidants, fiber, and phytonutrients.
Whatever the specific reason, if health concerns are your main impetus for considering veganism, be sure to read Chapter 3. That’s where I cover the many potential health benefits of a plant-based diet.
For the environment
Others decide to go vegan for the environment. Maybe you realize that while cars and planes get a lot of press, animal agriculture shoulders more of the blame for greenhouse gas emissions and climate change.
According to the United Nations (UN), animal-based foods — most notably red meat, dairy, and farmed shrimp — are responsible for the highest greenhouse gas emissions. Plus, cattle ranching is the biggest driver of deforestation in the Amazon — by as much as 80 percent.
In a report titled Climate Change 2022: Mitigation of Climate Change, the UN noted that shifting to a plant-based diet has the potential to greatly reduce greenhouse gas emissions. According to the report, plant-based eating “could reduce pressure on forests and land used for feed, support the preservation of biodiversity and planetary health, and contribute to preventing forms of malnutrition … in developing countries.”
If environmental concerns are important to you, check out the section “Addressing Environmental Concerns” in Chapter 16. It lays out what there is to gain by choosing plant foods over animal foods.
KNOWING HOW VEGANISM STARTED
The word vegan was coined back in 1944 by Donald Watson, who was part of the Vegan Society of the United Kingdom. They defined veganism as “a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing, and any other purpose.”
However, vegans and vegetarians existed long before the 1940s. They just didn’t call themselves that.
There are long histories of cultures which go back thousands of years that abstained from meat in India, where Jainism and Buddhism began, and where the majority of the population practices Hinduism. (Although most of these religious groups are vegetarian, modern India is home to roughly 5 million vegans, according to a 2020 report by the United Nations Food and Agriculture Organization. The report notes that India has the lowest rate of meat consumption globally, largely because 44 percent of India’s 1.3 billion population are Hindus.)
Over in Greece, you may remember Pythagoras and his theorem from high school geometry class. But did you know he’s also considered to be one of the first ethical vegetarians? Born in 580 BCE, he believed that all animals, not just humans, have souls. In fact, until the term vegetarian was popularized in 1847, people would say they were Pythagorean if they didn’t eat meat.
Discovering that Vegan Food Is Just Food
Vegan food is anything that doesn’t come from an animal. It’s fruits, vegetables, mushrooms, nuts, seeds, beans, and grains. Pretty simple, right?
Many people have negative preconceptions about vegan food. I’ve even heard people say that they don’t like vegan food. I have to wonder exactly which food they’re talking about, because “vegan food” covers a lot of stuff!
The truth is, all of us eat vegan food — regardless of whether or not we’re vegan. If you’ve had any of these foods, you’ve had vegan food:
A banana
An apple
Grapes
Peanuts
Popcorn or pretzels
Vegetable dumplings
French fries and ketchup
Falafel and hummus
A peanut butter and jelly sandwich
Potato chips
Pasta with spaghetti sauce
A bean burrito
Tomato soup with crackers
Sourdough bread
Green salad with balsamic vinaigrette
Tortilla chips, salsa, and guacamole
That’s all everyday, normal stuff that happens to be free from animal products.
It’s important to remember that food is vegan because of what’s absent, not what’s present. If it doesn’t include meat, dairy, eggs, or honey, it’s vegan.
People sometimes assume that to be vegan, you have to eat tofu, tempeh, seitan, veggie burgers, sprouts, or lentil loaves. They think you have to grind flaxseed, sprinkle chia seeds, or juice wheatgrass. But a person can be vegan for decades and never eat any of those things if they don’t care to eat them.
I went vegetarian in 2005 and vegan a couple years after that. In many ways, my day-to-day meals aren’t so different from what I ate before I stopped consuming meat, dairy, and eggs. Here are some of my typical dinners:
Black bean tacos and Spanish rice
Big green salad with roasted chickpeas and garlic bread on the side
Vegetable stir-fry with cashews and browned tofu
Falafel pita stuffed with hummus and cucumber salad
Refried bean tostadas with green leaf lettuce, tomatoes, and avocado
Chana masala with rice and samosas
Baguette pizza (either cheeseless or with nondairy cheese)
Ramen with tofu, mushrooms, and bok choy
Split pea soup with barley and crusty bread on the side
Three bean chili
Potato pierogi with sautéed kale
These dishes don’t take any longer to make than their non-vegan counterparts. In fact, they often take less time, because most vegetables cook quicker than meat. Plus, they tend to be less expensive than non-vegan food, because they leave out pricey ingredients like meat, dairy, and eggs.
I cover more about grocery shopping, cooking, menu planning, and saving money on a vegan diet in Chapters 7 and 8.
Realizing Who Goes Vegan
It’s estimated that 88 million people in the world are vegan, according to The VOU magazine. However, when you imagine someone who is vegan, a specific image often comes to mind. You may picture a woman who’s in her 20s, blonde, and living on the coast.
While women do make up the majority of vegans, anyone can choose this lifestyle — regardless of age, gender, race, or where they live. As folks discover the benefits of a vegan lifestyle, more and more of them are choosing to ditch meat, dairy, and eggs, and embrace a plant-based way of life.
According to a 2021 survey from Statista, the largest group of people in the United States eating a vegan diet are college-age adults. When young people venture out on their own, they often feel empowered to explore a vegan lifestyle for the first time. Luckily, an increasing number of college campuses are pivoting to meet students’ dietary demands. You can find out more about being vegan as a college student in Chapter 24.
Even though young people are the largest adopters of the plant-based movement, people with a little more age under their belts are gaining on them. The second largest adherents of a vegan diet are people in their 30s.
Older adults in their 40s and beyond have much to gain from adopting a plant-based diet. A 2021 study published in the American Journal of Lifestyle Medicine suggests that older adults who are vegan take 58 percent fewer prescription drugs than their non-vegan peers. You can read more about being vegan in middle age and beyond in Chapter 26.
Additionally, many professional and amateur athletes are gravitating toward plant-based diets to fuel their workouts and improve their performance. From professional football players to basketball stars and tennis greats, athletes are turning to the power of plants. You can read more about thriving as a vegan athlete in Chapter 25.
Interestingly, in the United States, Black people are going vegan at a higher rate than the rest of the population. According to a 2016 survey from Pew Research Center, 8 percent of Black Americans define themselves as strict vegetarians or vegans, compared to 3 percent of Americans overall.
Tracye McQuirter, author of By Any Greens Necessary, noted in an Essence magazine article, “There has been a mighty river of African American leaders and innovators in the plant-based food movement.” In the article, McQuirter points to the following examples:
Vegetarian Black Seventh-day Adventists in the 1890s
Nonviolent civil rights activist Dick Gregory
African Hebrew Israelites
The Rastafari religion, which started in Jamaica and has plant-based foods as a central tenet
More recently, Coretta Scott King was vegan for the last decade of her life. This author, activist, civil rights leader, and wife to Martin Luther King Jr. was inspired to go vegan by her son Dexter Scott King. Finally, the first vegan cooking show on Food Network was hosted by Black vegan Tabitha Brown, alongside celebrity chef Maneet Chauhan.
There are loads of outstanding Black-owned vegan restaurants and businesses. Here’s just a small sampling:
Bunna Café in Brooklyn, New York
Detroit Vegan Soul in Detroit, Michigan
Plum Bistro in Seattle, Washington
Rahel Vegan Cuisine in Los Angeles, California (My favorite restaurant of all time!)
Souley Vegan in Oakland, California (Chef-owner Tamearra Dyson competed against Bobby Flay in the first vegan episode of Food Network’s
Beat Bobby Flay
. She won!)
The Southern V in Nashville, Tennessee
Stuff I Eat in Inglewood, California
Twisted Plants in Cudahy and Milwaukee, Wisconsin
V Marks the Shop in Philadelphia, Pennsylvania
Chapter 2
Making the Move to a Vegan Diet
IN THIS CHAPTER
Recognizing your dietary habits
Figuring out your meals
Planning your timeline for changing your diet
Adjusting to the vegan lifestyle
Reinforcing your motivations for going vegan
There are many ways to transition to a vegan diet. Some people do it overnight. For others, it’s more of a process. If you’ve already been vegetarian for a while, you may find it easy to check a few more items off the list in one fell swoop. If you currently eat animals at every meal, you may prefer to change your diet a little more gradually while you get your bearings.
Whether you decide to go vegan overnight or over a few months’ time, just keep moving in that direction. Any movement toward a plant-based diet is a positive step.
In this chapter, I share one of the most common struggles in going vegan. I give you some pointers on how to get started with a vegan lifestyle, and remind you that even though change can feel uncomfortable at first, it will become more natural with time.
Changing Your Habits
Going vegan is about one simple thing: changing your habits. That’s both good and bad. It’s good, because habits are just habits. They’re not necessarily based on what’s optimum. They’re just what we’ve gotten used to doing.
Most of us eat the foods we eat, wear the clothes we wear, and buy the products we buy because that’s what feels familiar. It’s not necessarily because those are the only things we might like or the best way for us to thrive.
But it’s difficult too because we like our habits — a lot.
We park in the same parking spots day after day.
We sleep on the same side of the bed night after night.
We sit in the same places in movie theaters, classes, or restaurants.
We stay in relationships or jobs that don’t serve us because it feels so much easier to do what we’ve always done.
Doing something different can be hard — even when it’s ultimately what you want. That’s why every year by the end of January, many folks toss their resolutions in the trash bin along with the year-shaped glasses they wore on New Year’s Eve. It takes stamina to commit to real, lasting change.
Therefore, it’s no wonder that when someone considers going vegan, one of the biggest hurdles is creating new habits. You’re used to running on automatic: tacos on Tuesday, pizza on Friday, ice cream when you’re stressed, steak on your birthday, milk chocolate when you need a pick-me-up …
When you go vegan, all of a sudden those mundane habits have to be reconsidered — again and again. Going vegan may mean changing what you eat for breakfast, lunch, and dinner. But it can also mean changing what you buy, what you wear, how you honor your holiday traditions, and sometimes even where you go (or don’t go) on vacation.
Don’t get overwhelmed. You don’t have to figure it all out in one day. Take it one step at a time and have faith that you’ll find your way as you go along. Over time, you’ll create new habits that reflect your vegan lifestyle. They’ll become just as cozy and familiar as your old ways.
Choosing Your Approach
Vegans don’t eat animals, their milk, their eggs, or animal by-products. That’s the baseline. But beyond that, there are as many types of vegan diets as there are vegans. Some people are more health-minded, and others aren’t. Some people eat only whole and unprocessed plant foods, and for others, anything goes (as long as it’s vegan).
Within that spectrum, some folks do a mixture of both. They eat a lot of healthy, whole plant foods, but they also pepper their meals with some indulgence items. (That’s how I would describe my own eating habits. Whole plant foods make up the bulk of my diet. But I also make room for vegan sausages, nachos with cashew queso, and fries every now and again.)
Depending on your motivations and goals, see what works for you, and allow that to unfold as time goes on. It may be easier in the beginning to include foods that feel familiar, like vegan chick’n strips, seitan ribs, and veggie burgers that you can really sink your teeth into. Eating those foods may help with the transition period.
On the other hand, you may be vegan for decades and still eat and love vegan specialty foods. If having a few vegan chick’n strips on the side makes a huge green salad more inviting, you’re still coming out ahead nutrient-wise. (Plus, those chick’n strips have a lot of satiating protein.)
Dietary habits are always evolving. The way you eat in week 1 of your vegan diet may be totally different by week 52. You may discover new favorites, and other foods may eventually get pushed to the wayside.
Also, keep in mind that people can go vegan for one reason, and then, over time, become more convinced by other motivations as well. For example, maybe you’ll go vegan primarily for environmental reasons, and then the more you discover, the more strongly you feel about animal welfare or the many health benefits of a plant-based diet. There are many good reasons for adopting a vegan lifestyle. You don’t have to pick just one.
Plus, if you’re vegan for ethical reasons, you still reap the benefits of eating phytonutrient-rich plant foods. And if you’re vegan for health reasons, you’re still reducing the demand for animal products, which means fewer animals being bred onto factory farms.
Anything goes (as long as it’s vegan)
If your main reason for going vegan is your concern about animal welfare, you may not particularly care about the health aspects of specific foods, or that may be secondary for you. The main objective for many ethical vegans is reducing harm, and the health component takes a back seat.
For those vegans, their day-to-day diet may look something like this:
For breakfast, they might eat cereal with cashew milk.
For lunch, they could have a big bowl of vegan ramen with tofu and lots of vegetable toppings.
At dinner, they could tuck into a vegan meatball sub with a green salad on the side.
For ethical vegans, veganism is a way to live their values of compassion and nonviolence. It doesn’t have anything to do with losing weight, avoiding refined or processed foods, or being on a “diet” in the way many people think of the word.
I’ve had a vegan food blog since 2009. Some people who come to my site are vegan, and some aren’t. Some are super health-minded, and others aren’t. Anyway, I had a dessert recipe on my site, and a non-vegan commenter admonished me for having sugar in it. She thought it wasn’t healthy enough, and I should just eat dates or something. I told her that I didn’t go vegan because I wanted to avoid cupcakes. I have no qualms about them. My cupcakes don’t have dairy or eggs in them, but I still eat sweets.
Some folks assume that a vegan diet has to be all kale, all the time. But when your reasons for going vegan are based on ethics, the amount of time/energy/concern you give to the health aspects of veganism varies by person.
Whole-foods, plant-based eating
If your primary reason for adopting a vegan diet is your health, you may feel guided to make decisions based on which foods you think are optimum as fuel or that could provide the most potential health benefits.
People who choose a plant-based diet for health reasons often gravitate toward a more whole-foods approach.
Their diets include:
Vegetables
Fruits
Whole grains
Legumes
Nuts and seeds
They tend to stay away from super-processed foods, processed sugar, refined grains, and oil, and may prefer a minimal amount of salt.
For people who follow a whole-foods, plant-based diet, one day of eating might look like this:
For breakfast, they might eat oatmeal with blueberries and bananas.
For lunch, they could have a grain bowl with roasted vegetables and chickpeas.
For dinner, they could enjoy polenta with sautéed kale and great northern beans.
Transitioning to a Vegan Diet
I’ve always considered myself an animal lover, but I spent the first 30 years of my life eating meat, dairy, and eggs. Many times I felt uneasy about it. I often felt grossed out while preparing and cooking meat — cutting out tendons, forming ground meat into patties or loaves with my hands, or seeing bright red liquid pooling around steaks on a plate.
It didn’t sit right with me that I cherished some animals and ate others for dinner. But instead of changing my habits, I pushed that thought to the back of my mind and tried to compartmentalize it.
To diminish my uneasiness, for a period of time I chose animal products that were marked up with buzzwords like humanely raised, cage-free, free-range, or responsibly sourced. But then I found out that these taglines were unregulated marketing terms. Similar to greenwashing (making products or activities seem more environmentally friendly than they really are), it was humane washing (giving the illusion of animal protection while obscuring how much those animals suffer). It made consumers like me feel better, but it didn’t offer any guarantees about the ways animals were treated. Plus, the animals’ lives ended in the same slaughterhouses — while they were still young and wanting to live.
Then in 2005, I saw a 12-minute video online called Meet Your Meat. It showed what happens to animals who are raised for food and the standard farming procedures used. (You can read more about the specifics in Chapter 16.) I saw the fear and terror in the animals’ eyes, and how powerless they were against what was happening to them. While I was watching it, something clicked. I knew I could no longer continue paying for that kind of suffering.
So I went vegetarian. From there, I kept studying:
I read T. Colin Campbell’s book
The China Study,
and
The Food Revolution
by John Robbins.
I listened to vegan podcasts and watched documentaries.
I thought about the kind of life I wanted to live.
In some ways it was hard to imagine never again eating the foods I’d grown accustomed to in the first 30 years of my life. However, I also knew that at that very moment, I didn’t want to consume them.
The more I researched, the more I discovered that the egg and dairy industries involve tremendous suffering too. It became clear to me that the most consistent way of living my values of compassion was to go vegan. So after being vegetarian for about a year and a half, I stopped eating dairy, eggs, and honey, and went fully vegan.
Deciding how you’ll go vegan
As you think about the path that’s right for you, here are some timeline options:
You can go “cold Tofurky” today and give up eating animals and animal products all in one go.
Or you can decide to gather more information and then go all in on a specific date like January 1. (Many people celebrate Veganuary for the whole month of January.)
You can start by cutting meat out of your diet first.
Then keep reducing your consumption of any remaining animal products like dairy and eggs until you’ve gradually removed all of them from your diet.
You can start by being vegan for a month.
Go all in for a month and continue to research veganism and discover more reasons for switching to a plant-based diet. Many people find that when they aren’t eating animals, they feel more open to bearing witness to what happens to animals in modern farming. After 30 days, see how you feel. Don’t be surprised if you feel amazing and want to keep going.
You can start by reducing your animal consumption footprint. Because of their size, it takes a lot more small animals like chickens or fish to equal the same amount of meat as larger animals like cows. So you can quit eating small animals first, and then work your way toward giving up the bigger ones.
An estimated 1 to 2.8 trillion fish are killed for food every year. More than 70 billion chickens are killed annually worldwide. Compare that to the 293 million cows who are slaughtered every year across the globe.
You can start with eating vegan meals once a week, having one vegan meal a day, or eating vegan meals every day until 6 p.m.
Make a variety of plant-based dishes and widen your repertoire. Grow the portions of your plate that are plant-based and crowd out the non-vegan foods. Then, as you gain more knowledge and experience, continue building out the number of plant-based meals you consume until you’re fully vegan.
You can start by being vegan at home.
If you have only vegan foods in your home, it’s a lot easier to maintain your plant-based diet there. Then, when you’re at someone else’s home or a restaurant, you can be a little more lax until you have a better handle on how to be vegan in the outside world.
Some people say, “I could go vegan, except for ______.” That blank is often cheese, but it can also be ribs, steak, fried chicken, hamburgers, or whatever animal-based food is your favorite. If that’s you, don’t give up on the idea of going vegan simply because of your attachment to one specific thing.
Instead, start by cutting out all the other animal-based foods you’re not as attached to. Cross off the ones that are easy to give up first, gain some confidence, keep reading up on veganism, and trying new recipes and foods. Once you have some momentum, you may realize that ______ doesn’t matter that much after all.
Figuring out what to make first
Once you’re ready to start preparing vegan meals, the best place to begin is by considering the meals you already make. While cookbooks and online recipes are wonderful and useful resources, you don’t necessarily want to page through a cookbook every time you need breakfast, lunch, dinner, or a snack.
Write down the meals you make consistently. Most of us turn to the same dishes again and again — tacos, pizza, sandwiches, salads, rice bowls, stir-fries… . Often with one or two simple substitutions you can “veganize” your go-to standards. Consider what easy plant-based swaps you can make to turn those meals into vegan dishes.
Starting with your regular meals and making a couple of vegan-friendly replacements can feel a lot more manageable than always relying on an outside source for instructions.
Read more about using your go-to meals as a guide in Chapter 8 in the section titled “Starting with the Dishes You Know and Love.” I also explain how to veganize dishes in Chapter 9.
Discovering new foods
In addition to tweaking your current favorites, it’s good to discover new foods and expand your dietary repertoire. Many people assume veganism is limiting. However, I eat a much more varied diet now than I did before I went vegan. And I know I’m not alone! Many other vegans say the same thing.
That sounds counterintuitive, because when people think about going vegan, they often imagine a lot of no.
No beef
No poultry
No fish
No pork
No dairy
No eggs
No honey
But what they don’t realize is, there’s a lot of yes too!
When you’re hyper-focused on what you’re giving up, you don’t always notice what you’re gaining. A huge world of produce, grains, and legumes suddenly comes into view when you make room for plant-based foods you’d been ignoring.
Before I went vegan, I’d never eaten vegetables like:
Celeriac
Collard greens
Daikon radishes
Delicata squash
Fennel
Jicama
Kale
Leeks
Parsnips
Romanesco
Swiss chard
Turnips
Watercress
I’d never prepared tofu. I’d never eaten other plant-based foods like:
Adzuki beans
Farro
Fava beans
Great northern beans
Jackfruit
Mung beans
Oyster mushrooms
Red lentils
Seitan
Tempeh
The only split pea soup I’d ever made came out of a can.
Yes, I’m not eating the five or six animals I used to eat, or consuming their milk or their eggs. But breaking out of my old habits and routine gave me license to explore more. The real estate on my plate where animal products used to be was suddenly opened up for business. Every farmers market, every season, and every cookbook offered a new discovery.
There are more than 20,000 species of edible plants and only a handful of animals that most folks eat in their day-to-day lives. Once you start eating a much wider variety of plant foods, it’s easy to see how a vegan diet can feel quite expansive.
Knowing How Long It Takes for Veganism to Feel Natural
The well-worn saying is that it takes 21 days to create a new habit. However, according to a 2021 study published in the British Journal of Health Psychology, it takes an average of 59 to 70 days to create new habits. That study reaffirmed older research from 2010 published in the European Journal of Social Psychology, which showed that the average time it takes to create a new habit is 66 days.
In the case of the 2010 study, researchers noted that harder habits took more time to cement. For example, developing a habit of drinking water at lunch is a whole lot easier than building a daily running habit. Therefore, it doesn’t take as much time for simple habit changes like water drinking to sink in.
The thing to remember about becoming vegan is that it’s not just one habit you’re changing.
You’re no longer eating meat, dairy, or eggs. You’re opting for plant-based foods for breakfast, lunch, and dinner.
You’re choosing cleaning products that don’t include animal ingredients and weren’t tested on animals.
You’re buying clothes that don’t include animal products like wool, fur, or leather.
You’re seeking out restaurants that are vegan-friendly.
You’re avoiding attractions that use animals for entertainment.
At the holidays, you’re making new traditions and bringing new dishes to share.
It’s okay if it feels challenging at first. That’s to be expected.
The first year, veganism can feel a little like puberty. You may experience some growing pains, awkwardness, and growth spurts. That’s part of the process. Then, with time, it becomes natural and seamless.
You figure out how to spot non-vegan ingredients on product labels with a glance.
You get the hang of making vegan recipes by heart.
You discover new favorite restaurants, products, and dishes.
You settle in to a full vegan lifestyle.
At some point you’ll look back at your old ways and be surprised that it took you so long to make a change.
Remembering Your “Why”
For me, it’s easy to stick to a vegan diet, because it’s not about me. It’s about the animals who I don’t want to suffer just so I can have a sandwich. That makes it very simple.
As you’re leaning into a vegan diet, keep your “why” in the forefront of your mind, and focus on what first motivated you to consider veganism. Remember that the actions you’re taking are furthering your aim to live more healthfully, be more compassionate, or adopt a more sustainable lifestyle. That awareness makes it easier to go the distance.
It can be helpful to keep reading books, watching documentaries, attending veg fests, and visiting animal sanctuaries. Keeping your “why” at the top of your mind helps prevent you from slipping back into old habits and forgetting the reasons you felt driven to make changes in the first place.
For many folks, what’s easiest wins out. It can be hard to swim upstream, and veganism isn’t the default in most homes, restaurants, cities, or offices. It can feel easier to go back to sleep. But fight the urge. Stay awake, continue exploring and discovering, and keep focused on your “why.” You’ll be rewarded for it with the peace that comes when you live a life that reflects your values.
Part 2
For the Health of It
IN THIS PART …
Discover how a plant-based diet has the potential to boost your health and lower your disease risk.
Explore a vibrant world of nutrient-dense fruits, vegetables, grains, beans, nuts, and spices.
Uncover the many ways to satisfy your protein requirements without eating meat.
Meet your needs for calcium, iron, and essential vitamins while noshing on plant foods.
Chapter 3
The Health Benefits of a Plant-Based Diet
IN THIS CHAPTER
Eating like Adam and Eve
Minimizing your risk of chronic disease
Giving your heart a boost
Trusting your gut
It’s very empowering when you realize that with every meal, you have a choice. You can pick foods that are full of antioxidants, vitamins, and minerals. You can choose foods that are not only delicious but can also make you feel amazing. You can vote for dark leafy greens, whole grains, vibrant fruits, and plant proteins, and reject foods that have been shown to be damaging to your health.
Eating well is its own kind of self-care. It has the power to impact how you feel not only today, but also for the rest of your life. A vegan diet that’s loaded with healthy plant foods and low in saturated fat is highly nutritious. It has the potential to improve your heart health, as well as reduce your risk of cancer, type 2 diabetes, and Alzheimer’s disease.
