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What is a
The word ‘vegan’ (pronounced VEE-gan)
comes from the first three and last two
letters of the word vegetarian. A vegan
does not eat, wear or use anything that
derives from animals. This includes all
meats, eggs, dairy products, honey, fur,
silk, leather and wool, along with any
products containing animal-derived
ingredients.
vegetarian?
While there are many health advantages
to a well-balanced vegetarian diet, a
vegan diet is even healthier. A vegan
diet eliminates cholesterol, animal fats
and animal protein which are leading
contributors to many common health
problems. Becoming vegan requires a
greater commitment, but it means an
even greater outcome for animals, the
environment and your health.
The word ‘vegetarian’ comes from the
Latin vegetus, meaning whole, sound,
fresh and lively! Vegetarians do not eat
any animals including cows, sheeps,
pigs, chickens, fish and crustaceans
such as shrimps. Vegetarians also do
not eat any animal by-products such as
gelatine and lard. Many vegetarians will
not eat eggs either.
Whatever path you choose, going vegetarian or vegan is rewarding and delicious!
Many people have done it already; here are just a few well known ones:
Abraham Lincoln, Albert Einstein, Alicia Silverstone, Anna Paquin,
Anne Hathaway, Aristotle, Barry White, Bill Clinton, Casey Affleck,
Charles Darwin, Christian Bale, Claudia Schiffer, Dustin Hoffman,
Ellen Degeneres, Elijah Wood, Epicurus, Gandhi, George Bernard
Shaw, H. G. Wells, Ian McKellan, Joaquin Phoenix, Julianna Margulies,
Leonardo da Vinci, Liv Tyler, Lord Byron, Mike Tyson, Orlando Bloom,
Pamela Anderson, Paul, Linda and Stella McCartney, Plato, Plutarch,
Pythagoras, Ringo Starr, Samuel L Jackson, Socrates, Thom Yorke,
Tobey Maguire, Vincent Van Gogh, Woody Harrelson
Go Veg Starter Guide 2011
3
Did you know?
Chickens in the wild exist in stable
social groups and can recognise friends
by their facial features. Professor Chris
Evans of Macquarie University discovered that
they have 24 distinct cries, like a language, that
communicate a wealth of information. Evans notes
that chickens “are good at solving problems...
Perhaps most persuasive is the chicken’s
intriguing ability to understand that an object,
when taken away and hidden, nevertheless
continues to exist. This is beyond the
capacity of small children.”
Pigs
Factory-farmed sows are confined to stalls that
are barely larger than their own bodies; they
suffer boredom and depression from living in
such a barren and cramped environment. These
stalls will be banned from 2016 but will be widely
used until then.
Choose life
Thank you for choosing not to eat animals – they much prefer to live
their lives to the full, just like us! By choosing to Go Veg you can save
more than 100 lives each year and send the message that you refuse to
support the following cruel practices:
Chickens
Chickens farmed for their meat spend their
entire lives in ammonia-laden sheds that house
tens of thousands of birds. They are bred to
grow at an unnaturally fast rate, causing many
birds to become crippled due to being grossly
overweight, or suffer organ failure. In nature,
chickens can live up to ten years, but chickens
produced for their meat are slaughtered after
six-seven weeks by being shackled upside down
to a chain and having their throats slit.
Approximately 88 per cent of chickens farmed
for their eggs in are kept in small cages. Their
wings and legs weaken from lack of use and they
can develop painful foot problems from standing
on slanted cage floors. Many hens have the tips
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Go Veg Starter Guide 2011
of their sensitive beaks blunted with a searing
hot blade in an effort to reduce the feather
pecking and cannibalism caused by the stressful
living conditions.
When about to give birth, sows are put into
farrowing crates, similarly barren cages in which
they are deprived of the opportunity to build a
nest or mother their piglets properly. Farrowing
crates will not be banned in the foreseeable
future.
In nature, piglets suckle from their mothers
for 12 weeks, but in a factory farm piglets are
separated from their mother at three-five weeks,
are dosed with antibiotics, and have their tails
chopped off and their eyeteeth cut without any
painkillers. They are then placed in cramped pens
with concrete floors to be fattened for slaughter.
When fully grown, there is barely enough space
for the pigs to lie down comfortably.
The mother sows are impregnated again and
returned to the sow stalls where the cycle of
abuse starts again.
“What I witnessed was
absolutely disgusting. The pigs
who have been stuck in these
crates for years were chewing
on the sow crate bars, frothing
at the mouth and either highly
distressed, deeply depressed,
or dead.”
Mike King
After nearly 18 months of confinement the birds
are sent to slaughter. Male chicks are of no value
to the egg industry, and are gassed or minced
alive at one day old.
“Animals are my friends...
and I don’t eat my friends.”
Did you know?
Professor Stanley Curtis of Penn
State University found that pigs play and
excel at joystick-controlled video games. He
observed that they were capable of abstract
representation, were much smarter than dogs,
and did better at video games than some
primates. “There is much more going on
in terms of thinking and observing by
these pigs than we ever would
have guessed.”
George Bernard Shaw
Go Veg Starter Guide 2011
5
Did you know?
Cows form strong relationships with
other cows, spending most of their time in
‘friendship groups’ of 2 to 4 cows who lick and
groom each other. Cows are intelligent animals
that enjoy challenges and feel excitement when
they finish a task or use their intellect to overcome
an obstacle. Scientists in the UK discovered that
their “brainwaves showed their excitement; their
heartbeat went up and some even jumped
in the air. We called it their Eureka
moment.”
Cows
Modern dairy cows have been bred to produce
unnaturally high volumes of milk. They are
prone to lameness from standing with heavy
udders on concrete pads for milking, and they
increasingly suffer from mastitis, a painful
udder infection.
Cows produce milk for the same reason as
humans: to nourish their babies. But their calves
are taken from them shortly after birth and
are either slaughtered and sold as veal or for
the enzyme rennet in their stomach (to make
cheese), or added to the herd.
After five years of pregnancy and lactation, the
cows’ milk production drops off and they are
slaughtered, having lived only a third of their
normal lifespan. Many cows will not make it
to five years - they will be slaughtered earlier
if their milk production falls, or if they fail to
become pregnant.
The dairy industry is closely integrated with
the meat industry. Up to 55 per cent of all beef
produced is from cattle bred for the
dairy industry.
Fish
Whether they are farmed or caught in the wild,
fish are subjected to cruel practices. Despite
being intelligent animals, with a brain and a
nervous system, they are usually left to die in
ways that would be illegal in the case of any
other animal.
‘Aquaculture’, breeding fish in crowded
enclosures, can be as cruel and environmentally
destructive as other intensive farming. Fish are
wild animals and naturally scared of humans,
but farmed fish are routinely netted and moved,
causing high levels of stress and physical injury.
common and the water beneath fish farms is
polluted with waste, killing animals living in
the vicinity.
Dragging a fish from the ocean depths causes
them excruciating pain. The sudden change in
pressure can burst their swim bladder or push
their stomach through their mouth. Once caught,
some fish are left to suffocate on the floor or be
crushed to death. Other fish are still alive when
their throats and bellies are cut open.
Factory-farmed salmon are fed an unnatural diet
of pellets filled with colourants so that their flesh
is pink, and are given anti-parasite drug formalin,
a known cancer-causing agent. Because they
are packed so tightly, outbreaks of disease are
Calves have their horns amputated with hot
irons or shears, and are castrated with rubber
rings that cause their testes to wither and drop
off – all without pain relief.
Traditionally, New Zealand cattle have lived in
reasonably spacious paddocks, however an
increasing number of cattle reared for their
meat are being grazed in intensive systems.
The Five Star Beef feedlot in Ashburton for
example, holds up to 15,000 steers at a time in
concrete floored pens. On some dairy farms,
cows are confined for up to ten months per
year inside large sheds where they walk on
concrete floors and rest in individual cubicles
Did you know?
Fish feel pain and fear. Dr
Donald Broom, animal welfare
advisor to the British government
says, “Anatomically, physiologically
and biologically, the pain system
in fish is virtually the same as in
birds and mammals.”
Approximately 130 million animals are reared and killed annually in New Zealand for
their meat. Millions more are farmed for dairy and eggs. Many of these animals are raised
in appalling conditions on factory farms. They spend their short lives in boredom, misery,
stress and fear simply because they are unfortunate enough to be born as ‘food’ animals.
Visit the Go Veg website www.goveg.org.nz for more information
on respecting animals.
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Go Veg Starter Guide 2011
Go Veg Starter Guide 2011
7
Did you know?
Replacing your hamburger with
a peanut butter and jelly sandwich
for lunch can save the equivalent of
1.6kg of greenhouse gas emissions, 1000
litres of water, and up to five square metres
of land. Visit The Peanut Butter & Jelly
Campaign website pbjcampaign.org to find
out more about how a plant-based diet
benefits the environment.
Choose the Earth
Nothing helps the Earth quite like giving it a break! By opting
for a vegan diet you are helping protect the planet’s vulnerable
environment and preserving this world for future generations of
human and non-human animals to enjoy.
The livestock industry is one of the largest
contributors to environmental degradation
worldwide, and modern practices in raising
animals for food contributes on a massive scale
to deforestation, air and water pollution, land
degradation, loss of topsoil, climate change,
the overuse of resources including oil and water,
and loss of biodiversity.
Oceans
Forest & Bird assessed all 75 New Zealand
fisheries, and it found none had a management
plan and most caused significant habitat
damage. Some fishing areas were severely
over-fished and many commercial fishers
were found to be killing seabirds and marine
mammals as they worked.
Deforestation
51 per cent of land in New Zealand, much of it
once pristine forest, is now taken up by animal
farming. With the recent increase in dairy farms,
the Ministry of Agriculture and Forestry reports
that some 455,000 hectares of forestry land
are at risk of being converted to farms. This is
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Go Veg Starter Guide 2011
the equivalent of over seven times the size of
Lake Taupo. Globally, one third of our planet’s
landmass has already been cleared to farm
animals, making animal farming the leading
cause of deforestation around the world.
Land Degradation
The Ministry of the Environment reports that
animal farming is causing contamination,
erosion, and compaction of New Zealand soil.
This can also lead to desertification – literally
turning healthy land into a desert – because
plants have difficulty growing in contaminated
soil.
Drinking Water
“You can make
a bigger contribution
to cutting greenhouse
gases by becoming vegan
than by buying an ecofriendly car,”
says Jonathon Porritt, Chair of
the UK Sustainable Development
Commission.
In 2010, The Reids Piggery in Carterton, owners
of the Premiere Bacon brand, were prosecuted
and convicted for pumping what was essentially
raw sewage into waterways.
Land Use
The world is feeding over 50 billion
farmed animals, while millions of people,
disproportionately children, starve to death. In
The Food Revolution, John Robbins asserts that
by using 2.5 acres of land to grow potatoes, we
can feed 22 people. If we use the same land to
raise cattle, we would only support the energy
requirements of one human being.
Linda Nunn
Health Therapist
“When I discovered 35 years ago
that there was a way I could nourish
my body and live a long and healthy life
while causing minimal harm to myself,
to fellow humans, to the planet and to
other creatures sharing the earth; I
eagerly embraced a vegan life.”
Global Warning
Reports by the Ministry for the Environment show
that farmed animals are a major contributor to
New Zealand greenhouse gas emissions and have
caused us to be rated 11th in the world for per capita
greenhouse emissions. This is well above China
(72nd) and even the United Kingdom (36th).
Worldwide, the United Nations Food and
Agriculture Organisation reports that animal-based
agriculture causes 18 per cent of the world’s
greenhouse gases, more than that caused by all
forms of transportation on the planet combined.
The modern meat industry wastes a huge
quantity of water. It takes only a fraction of
the water used for meat production to make
an equivalent amount of plant protein.
In addition, there is the pollution caused by
the excrement of all those animals. The New
Zealand Ministry for the Environment reports
that the runoff from factory farms is so toxic
it is contaminating surrounding groundwater
and streams.
Visit the Food Is Power website foodispower.org for more information
on how our food choices affect the environment.
Go Veg Starter Guide 2011
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This will reduce as your body adjusts to the
increase in fibre. If you find it problematic, try
cutting back on the amount of legumes you
consume and introduce them to your diet more
slowly. Trying different combinations of legumes
and be patient with your body.
Calcium
Choose your Health
You’re new eco-friendly, cruelty free diet is just what the doctor
ordered! Why? Well, just by following a balanced veg diet you
can lower your blood pressure and reduce your risk of cancer,
heart disease, diabetes and osteoporosis.
Veg diets are naturally low in
saturated fat, high in fibre, and full
of vitamins, minerals, and cancerfighting compounds. Meat, dairy
products and eggs, on the other
hand, are low in fibre and loaded with
saturated fat and cholesterol, which
can make us overweight and lead to
clogged arteries and heart attacks.
The National Heart Foundation of
New Zealand reports that vegetarians
“have a lower risk of heart disease
and other diseases of affluence
such as diabetes, obesity and some
cancers”.
Inside A Veg Diet
Iron
According to a study by the American Journal of
Clinical Nutrition, vegetarians are no more likely
to have iron deficiency than meat eaters. Iron is
found in numerous plant foods, including beans,
nuts, whole grains, and leafy vegetables.
Protein
The average New Zealander on a Western diet
typically consumes double the protein his or her
body needs. The recommendation is that we
have 1g of protein per kg of body weight. This
protein tends to come from animal products,
which are also high in fat and saturated fat and
are major contributors to kidney disease, colon
cancer, osteoporosis and kidney stones through
increased calcium excretion. Plant sources of
protein however, contain no cholesterol and are
low in fat. Most plant protein is high in fibre,
which is great for your digestive system.
Amino acids are the ‘building blocks’ of protein.
There are 9 essential amino acids that we cannot
create in our bodies and therefore need to
consume. Quinoa, wild rice, and soybeans are
the only plant-based foods to contain all 9 amino
acids, the rest only contain some. But as long as
you eat a mixture of plant proteins regularly, you
will be fulfilling all your body’s protein needs.
A sudden increase in legumes, such as beans,
lentils and peas, could leave you feeling a little
more bloated or flatulent at first. Don’t despair!
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Go Veg Starter Guide 2011
By eating calcium-rich vegetarian foods,
including leafy green vegetables such as broccoli
and kale, white beans, fortified soymilks and
juices, and a variety of fruits and vegetables,
you can obtain all the calcium your body needs.
But keeping your bones strong and avoiding
osteoporosis depends on more than calcium
intake — you also need to keep calcium in your
bones. Exercise and vitamin D help keep the
calcium in your bones, while animal protein,
excess salt, caffeine, and tobacco can cause
calcium loss.
Despite the impression dairy companies would
like to give, bone health is better is countries with
low dairy consumption. Hip fracture rates, for
example, actually tend to be higher in countries
with higher calcium intakes, not lower. Ref:
Hegsted DM. (2001) Fractures, calcium, and
the modern diet. American Journal of Clinical
Nutrition 74:571-3. The World Health
Organisation has traditionally had different
dietary guidelines for calcium in the Western
and developing worlds, to take into account the
differing protein intakes.
Fibre
Meat, dairy and eggs do not contain any dietary
fibre. A diet low in fibre is linked to constipation,
appendicitis, varicose veins, hemorrhoids, hiatal
hernia and diverticular disease. There are many
processed products on the market for people
who want to add fibre to their diet. Not only is
this expensive, it is also unnecessary. Your body
will get all the fibre it needs from a balanced veg
diet.
Weight loss
It is common for people to lose weight when
they switch to a balanced veg diet, particularly
a vegan diet. This is because vegan foods are
generally:
• high in fibre (making you feel full sooner)
• extremely low in cholesterol
on carbohydrate foods such as bread, pasta, rice
and potatoes, but these are all relatively high in
calories. Complex carbohydrates, which are
basically any food in its wholegrain form, such
as wholegrain breads, oats, muesli and brown
rice, are not only healthier they also release
energy more slowly than simple carbs, therefore
satusfying you for longer.
Go nuts!
A US study at Brigham and
Women’s Hospital in Boston
in 2008 found that dieters
on a calorie-controlled 35percent-fat plan including
nuts and other good fats
lost as much weight as
dieters on a 20-percentfat plan. Kathy McManus,
R.D., a dietitian and
co-investigator of
the study, says that
people allowed
to snack on nuts,
sprinkle nuts on
salads, and smear
peanut butter on toast
reported that they weren’t
as hungry. They also felt
good about their diets and
tended to eat healthier food.
Like all good things, you
shouldn’t go TOO nuts with
nuts. Portion control is
important. A small handful is
a good-sized, healthy and
filling snack!
• extremely low in saturated fat
If you are switching to a vegetarian diet, try not
to overload on dairy products, which are high in
saturated fat and cholesterol, just because you
have cut out meat. It’s also tempting to overload
Go Veg Starter Guide 2011
11
…And Inside A Diet of Animal Products
Fish
Fish and shellfish readily absorb mercury from
their food and environment and pass the toxins
up the food chain. In humans, mercury can
cause irreversible damage to the central nervous
system, brain damage and memory loss and can
cause abnormalities to a fetus.
In 2009 a Food Safety Review found high levels
of mercury in New Zealand fish, as well as high
levels of cadmium and arsenic – both highly
dangerous toxins. Plant foods like walnuts and
flax seeds contain the essential fatty acids we
need without the harmful toxins found in fish flesh.
“Even one fish meal a week is
likely to push the intake beyond
the World Health Organisation’s
‘Tolerable Weekly Intake’”, says Sue
Kedgley, Green Party Food Safety
spokesperson, after a 2009 Food
Safety Review found Dunedin fish had
high levels of mercury.
Chicken
By 1999, 57 per cent of all antibiotics used in
New Zealand were used on animals – two thirds
of these mixed in with the food of intensively
farmed chickens to increase growth rates and
prevent disease that would spread when raised
in such crowded conditions. Such practices
encourage the spread of antibiotic resistance and
new strains of bacteria, and endanger human health.
Today, chickens are bred to grow so large that
their flesh contains three times as much fat as it
did just 35 years ago. Despite the use of
antibiotics, animal products are still a common
source of food poisoning – the best-known
bacterial contaminants being E-coli, salmonella,
listeria and campylobacter. With the rise of factory
farming, the risk of infected animal products has
risen even more.
Cows, sheep and pigs
Red meats particularly from cows, sheep and pigs
has long been associated with various cancers
and heart disease that increase the risk of death.
The National Cancer Institute in America looked
at the diets of more than half a million people aged
50 to 71 and found that those who ate around
100 grams of red meat a day — about the size of
a small hamburger — were the most likely to die
from heart disease, cancer and all causes over the
next ten years. Beef, pork, bacon, sausage, cold
cuts, hot dogs and other red or processed meats
all increased the risks of premature death.
Milk
Cows milk is high in saturated fat and is linked to
many health issues. In a US study of 142 children
with diabetes, 100 per cent had high levels of an
antibody to a cow’s milk protein. It is believed that
these antibodies may destroy the insulinproducing cells of the pancreas. Milk is frequently
contaminated with antibiotics.
Three out of four people from around the world,
including an estimated 25 per cent of individuals
in America, are unable to digest the milk sugar
lactose, which can cause diarrhoea and bloating.
The lactose sugar, when digested, releases
galactose, a simple sugar that is linked to ovarian
cancer and cataracts. Pancreatic cancer has also
been linked to cows milk due to excess fat content,
not found in plant-based milks.
Milk is also one of the most common causes of
food allergy. Often the symptoms are subtle and
unlikely to be attributed to dairy products for some
time. While dairy products are often touted as a
sole source for calcium, nuts, sesame seeds, and
green leafy vegetables (broccoli and kale), are
much better calcium sources.
Eggs
About 70 per cent of the calories in an egg are
from fat. Eggs are largely made up of saturated
fat that causes the liver to produce more
cholesterol, which in turn increases the risk for
cardiovascular disease. One standard-sized egg
contains 212 milligrams of cholesterol. This is more
cholesterol than a McDonald’s Quarter-Pounder
with cheese, which contains an excessive of 94
milligrams of cholesterol.
Glynn Owens
Clinical Psychologist & Professor of
Psychology; Auckland University
“Since turning vegan over 35 years ago
I’ve gained a doctorate from Oxford,
sustained a career in three professorial
appointments, participated in 30 different
sports including decathlon, triathlon and
marathon, and as a pilot I earnt a Class
1 medical certificate!”
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Go Veg Starter Guide 2011
Go Veg Starter Guide 2011
13
Mengzhu Fu
Youth Worker
“Being vegan is for me is about
respecting all animals as equal
sentient beings with their own
purpose in life”
Did you know?
Tasty TIPS
When creating a dish,
cook
more than you need so
you can
refrigerate or freeze the
rest for
future meals.
Making changes
Start simply
Begin by replacing the meat in your favourite
dishes. Have spaghetti with marinara sauce,
replace the beef in your burritos with beans
and rice, add veggies rather than meat to your
homemade pizza or pop a veggie burger on the
grill for your weekend BBQ.
Purchase a
veg cookbook
Borrow one from the library or order online at
MightyApe or Amazon to get some inspiration.
You can also find lots of recipes online. You will
quickly see that there are thousands of exciting,
delicious meals that you can make yourself with
everyday ingredients!
Explore veggie foods
Explore foods that are popular in other
countries, like hummus (a delicious spread
made from chickpeas), falafel (patties made
from a mix of beans), Japanese vegetarian
sushi, Thai curries, Indian samosas, Chinese
dumplings, Mexican-style bean and rice dishes,
and hundreds more.
Get inspired!
Have fun!
Try new foods. Challenge yourself. Step
outside your comfort zone and think of it as
an adventure. By choosing a compassionate
lifestyle you will soon be feeling great about
your health and the impact you are making on
the world around you.
Keep it balanced
and healthy.
It’s important to get plenty of alternative
sources of protein, vitamins and minerals when
you choose to cut meat out of your diet. If you
find it difficult to go completely veg straight
away, first try one day a week, increasing this
until you are totally meat or animal-free.
Don’t give up!
If you succumb to eating something not
vegetarian or vegan one day just remind
yourself why you have chosen to lead a
compassionate lifestyle and stay true to your goal.
Cookbooks will give yo
u heaps of
information on the be
st foods for
essential nutrients an
d start you
experimenting with ne
w foods and
recipes. Look for: Meals
Without
Meat by Alison Holst,
Very Easy
Vegetarian Cookbook
by Alison
and Simon Holst, The
Supreme
Vegetarian Cookbook
by Rose
Elliot, and Easy Vegan
Cooking –
Over 350 Delicious Re
cipes for
Every Occasion by Le
ah Leneman.
Check lists of ingredien
ts: avoid
non-vegetarian cheese
which
commonly uses renne
t (the
inside lining from the
stomach of
calves) as the thicken
ing agent.
Be aware that many pr
oducts,
particularly confection
ary, jellies
and cheesecakes conta
in gelatine
(boiled bones and ho
oves).
Traditionally quality chocolate
was made without using any milk
products. Even to this day many wellknown dark chocolates are still vegan!
Richfields, much of the Whittakers
range, Campbell & Blacks and
Lindt are vegan.
Visit health food stores
and
explore a variety of no
n-animal
foods, e.g. bulgar whea
t, couscous,
miso, hummus and tah
ini. Just ask
for advice or search on
line if you
are not sure how to pr
epare
a product.
Ethnic and Asian marke
ts often
sell many varieties of
vegetarian
and vegan food.
Supermarkets often ha
ve an
organic/health foods
section that
contains meat-free me
als and
veg ingredients.
An increasing number
of
companies are registere
d to use
the New Zealand Vege
tarian
Society’s symbol.
When you see this sy
mbol on
products, you know it
adheres to
a strict vegetarian cri
teria of being
free of animal fat and
gelatine.
If you live a fast-paced
life, make
use of canned or froze
n products
(beans, vegetables an
d fruit) and
convenience foods su
ch as readymade soups, sauces an
d flavoured
rice mixes to save tim
e. However,
watch out for those tha
t use
animal ingredients.
A great way to stay motivated and not return
to eating meat is to find support: attend public
lectures, join a veg dining club, read up on
the subjects that made you go vegetarian or
vegan in the first place. Volunteering for SAFE
is a rewarding way to get involved in animal
advocacy and meet like-minded people.
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Go Veg Starter Guide 2011
Go Veg Starter Guide 2011
15
Check out
SAFE’s own Go
Veg Nutrition
Chart
Try These Easy Substitutes...
Dairy and Eggs
Meat
The best thing you can do for animals
is to not eat them. Not every vegetarian
or vegan wants to replace meat with a
meat-like alternative, but many are
worth trying.
Tofu
Made from soy bean curd. Tofu
has been the staple of Asian
cuisine for hundreds of years.
Its tasteless quality makes it
a versatile ingredient to soak
up flavours. It can be used in
sweet or savoury dishes. It is an
excellent source of protein, iron
and calcium and comes in
a variety of forms.
• Silken or soft tofu has a thick,
creamy texture and is often
used in desserts and sauces.
• Medium to firm tofu will retain
its shape when heated and can
be used for anything requiring
chunks or slices, like stir-frys.
• Pre-marinated tofu already
has flavour and is ideal for
sauceless cooking such
as grilling.
Veg ‘meats’ can be found scattered
throughout most supermarkets and
health food stores. Here are some tasty
ingredients to add to your shopping list
and some of the veg-loving brands who
supply them:
TIP: Fresh tofu is usually
stored in water. If you are not
using it immediately, keep it
refrigerated and change the
water daily.
but don’t be put off by this!
Tempeh is injected with mold
spores, just like blue cheese.
Due to the fermentation
process, is very easy to digest.
Textured Vegetable
Protein (TVP)
Miengin and seitan
Also called ‘textured soy
protein’, ‘soya mince’ or ‘soya
chunks’ is great for meat-free
bolognese, burger patties,
and tacos.
Tempeh
Made from fermented soya
bean. It is high in protein, fibre
and vitamins. It has a firm
texture and delicious nutty
flavour. It often has a marbling
of mold running through it
Both made from wheat and
flavoured with natural spices
and marinades. They are
traditionally used in vegetarian
Asian cuisine and are very
versatile and tasty. They are
great alternatives to sausage,
but are not yet widely available
in New Zealand.
SOME FAVOURITE BRANDS
16
Soy Works: tofu, organic
tofu, veggie sausages, veggie
mince, veggie meatballs
Blissful: large range of frozen meat substitutes.
Available from most Asian supermarkets and at
SAFE’s Cruelty Free Shop (choosecrueltyfree.org.nz).
Bean Supreme: firm style
tofu, organic tofu, tofu
luncheon, veggie sausages,
gourmet burgers, cocktail
sausages, marinated tofu.
Sanitarium: veggie hot dog sausages, veggie curried
sausages, veggie soy sausages, veggie bacon-style
rashers, tender chicken-style fillets, veggie deli
luncheon, canned nutmeat, casserole mince, canned
BBQ veggie sausages, canned veggie sausages,
canned hot pot, canned lentils.
Fry’s: veggie burgers,
schnitzels, sausages and
mince.
Hungry: Frozen Vegetarian burgers
Go Veg Starter Guide 2011
Whether you have a sweet tooth or
‘cheesey’ needs or just cannot function
without a frothy flat-white in the
morning, you can still get your ‘dairy’
fixes without harming animals and the
planet in the process.
Milk
Soy, rice, oat or almond milk
can all be used just like cow’s
milk. They come in plain and
flavoured varieties such as
chocolate, strawberry and
vanilla. Vitasoy, Sanitarium So
Good, Get Natural and Rice
Dream are all widely available
from supermarkets, health
shops and most dairies. Many of
them are available in varieties
fortified with added vitamins
and minerals, such as calcium,
vitamin B12. Supermarkets
often produce their own brand
of soymilks as well. Some work
better for drinking and some are
better for cooking.
Butter
Butter is easily replaced with
a dairy-free margarine such
as Olivani, or you can use
vegetable oils. Storing olive oil
in the fridge is a tasty alternative
as it becomes spreadable
when chilled.
There is no shortage of flavours when
it comes to dairy alternatives. New
Zealand offers a wide variety of brands,
available in most supermarkets and
cafés. If you don’t like one, try another!
You’ll soon find one to suit your taste:
Cheese
Sheese and Cheezly (which
melts when heated) are two
brands of vegan cheese that
are imported from the United
Kingdom. They are available
at SAFE’s Cruelty Free Shop
(choosecrueltyfree.org.nz)
and some health food stores.
Nutritional yeast is another
popular alternative as it is
very ‘cheese-like’ and can be
sprinkled on food or used as a
‘cheese’ sauce.
TIP: To make your own vegan
cheese varieties such as brie or
colby, and for loads of vegan
cheese-based recipes, get The
Uncheese Cookbook by Joanne
Stepaniak (Book Publishing
Co, 1994).
Yoghurt
“To my mind, the
life of a lamb is no less
precious than that of a
human being. I should be
unwilling to take the life of
a lamb for the sake of the
human body.”
Bean Me Up soy yoghurt
is available from some
supermarkets and health food
stores. It tastes quite plain on
its own, but is easily livened
up by adding fresh or tinned
fruit. Most supermarkets also
sell Kingland soy yoghurt in a
variety of fruit flavours.
Ice Cream
There is no need to miss out on
ice cream! So Good and Litelicks
do ranges of yummy ice cream
flavours. Vegan sorbet can also
be found in many supermarkets
– just check the ingredients list
on the tub.
Eggs
In baking you can use
commercial egg replacer
such as No Egg (Orgran is the
brand!); extra liquid ingredients;
soy flour; mashed banana or
tofu. For loaves and burgers use
tomato paste; mashed potato;
moistened bread crumbs; rolled
oats or a flour/oil mix.
TIP: Scrambled tofu makes a
yummy alternative to scrambled
eggs. Spice it up with some
onion, mushroom, seasonings
and soy sauce!
Emily Barclay
Actor
“I believe that becoming vegan is one of
the best things I’ve ever done and with
all the vegan options in food, clothing,
footwear, cosmetics etc nowadays,
it’s no sacrifice at all.”
Go Veg Starter Guide 2011
17
If you are not sure of the sou
ou
urce
es
of ingredients in the food yo
you
ou e
eat
at,
you can contact the manufac
act
ctu
u
ure
rer
(details should be listed on tthe
he
packaging. This also makes
manufacturers aware that there is a
market for non-animal foods.
TIP: Children need lots of
calories and nutrients but
they have small stomachs,
so be sure to offer them
frequent snacks.
A Healthy Start In Life
What’’s In A Name?
?
Animal-derived ingredients are not always listed in an
obvious way on products, so educate yourself about what to
look for on food labels:
‘Lecithin’ and ‘casein’ are examples E numbers are an international
of what egg and dairy ingredients might be
called. ‘Rennet’, an ingredient often used to
make cheese, is just another name for the
stomach lining of calves.
code system for labelling ingredients or
substances. Look on the internet to find out
which are derived from animals.
www.food-info.net has a comprehensive list.
Bread may be made from animal based
emulsifiers. Also watch out for bread glazed
with egg. It may also contain enzymes from
an animal source.
Many wines and beers use animal
Bone char from animals is used in the
refining process of some sugars.
Vitamins as supplements or added to
foods, such as cereal, can be animal sourced.
Worcestershire sauce contains
Sour cream may be used in guacamole.
anchovies (fish).
Pregnancy
Children
It is easy to have a healthy pregnancy without
consuming animal products. Ideally you
should follow a healthy diet before you get
pregnant because the early stages of a baby’s
development draw on your stores of nutrients.
The famous paediatrician Dr Benjamin Spock,
recommended that children are raised on a
vegan diet. He said:
During pregnancy it is more important than
ever to eat nutrient-rich foods. You should
increase your calcium, protein and folic acid
intake and be sure to get plenty of iron and
vitamins, including D and B12. Make the calories
you consume during pregnancy count!
ingredients including blood, isinglass (fish
extract) or egg in their production. *
S.J. M.D. (1998) Dr Spock’s Baby and Child Care, 7th Edn,
Pocket Books.
*
CRUELTY FREE DRINKING! Wrights wines, Oxford Landing Estate, Steinlager, Heineken,
Macs, Guinness and micro filtered beers do not use isinglass in their fining process.
Infants
Richie Hardcore
BFM DJ and NZ Champion
Thai Boxer
“I am trying to do something towards
creating a world which I believe
is more ethically sound and
conscientious.”
18
Go Veg Starter Guide 2011
Like pregnancy, it is important to maintain a
healthy diet during breastfeeding. Keep piling
on those nutrient-rich calories even more after
your baby is born!
TIP:
Keep this guide
in a handy place
and use the glossary
of animal ingredients at
the back while you’re out
shopping. You’ll soon
get the hang of it.
“Children who grow up getting their
nutrition from plants foods rather
than meats have a tremendous health
advantage. They are less likely to
develop weight problems, diabetes,
high blood pressure, and some forms
of cancer……I no longer recommend
dairy products…[T]here was a time
when cow’s milk was considered
desirable. But research, along with
clinical experience, has forced doctors
and nutritionists to rethink this
recommendation.” Ref: Spock, B. M.D. & Parker,
If you do not breastfeed, a soy-based formula
is easy on your baby’s digestive system. A
standard soymilk, however, is an insufficient
nutritional source for infants. And like most
living things, your infant needs plenty of vitamin
D from regular exposure to sunlight.
Introducing a plant-based diet early will
maximise benefits later. Many children have
an allergic reaction to dairy products, with
symptoms ranging from sniffles to indigestion,
and respiratory problems including asthma. Too
much dairy food is also suspected of triggering
juvenile diabetes.
There is a wealth of information on the subject
of veg diets for children – so arm yourself with
as much knowledge as possible. One of the
fundamental guidelines for feeding children on
a veg diet, is to make sure that they get plenty
of nutrients without over-doing it on fibre. Too
much fibre tends to satisfy a child’s hunger
before they have had all the nutrients they need.
CHECK OUT some super factsheets produced by our British Vegan Society
friends on pregnancy and parenting. Visit www.vegansociety.com
Go Veg Starter Guide 2011
19
Jade Daniels
Actor
“I’m veg because its important
to me that animals don’t
suffer for the sake of my
tastebuds.”
Eating In
Indian:
& Dining Out
Vegetable curries,
dhal, lentil soup
and samosas.
Dinner Parties
If you’re invited to a friend’s for
a meal, make sure they know in
advance that you are vegetarian or vegan. Many people will
not know what you do and do
not eat just because you say the
20
Takeaways
Takeaway food from most regions of the world has an increasing variety of veg options.
Here are just a few:
• Pizza Hut and Eagle Boys will
make vegan pizzas if you ask,
substituting extra toppings and
sauce for the cheese .
• Hell Pizza do a vegan pizza or
you can design your own, with
vegan ingredients.
• Burgerfuel and Handmade
Burgers have gourmet veg options.
G
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Middle
Eastern:
w o rl d
Falafel, tabouleh
and hummus.
Favour
e
TIP: Most good caterers will be
happy to create a veg menu for
events and occasions. Angel
Foods in Auckland (www.angelfood.co.nz) provides fantastic
vegan catering and cookery
classes year-round.
Tips
• Where possible, support
restaurants that cater for
vegetarians and vegans. This
way you are encouraging them
to carry on and your money
is supporting a more ethical
establishment.
• If restaurants do not advertise
a veg option on the menu, ask
them to make you something
specific. It helps if you can
phone in advance, so they have
time to come up with something. You can even give some
suggestions if they need them.
• A lot of chefs do not fully
comprehend the meaning of
veganism, so let them know
what you do not eat. Many
dishes can be adapted to suit
vegans, like nachos served
without cheese and sour cream.
Chinese:
ound th
Dining Out
If you’re invited to eat out with
friends, try to have input into
the choice of establishment, to
make it easier for you. It helps to
know a range of these to suggest. Ask a veg friend for recommendations. You could even ask
someone from SAFE for their
favourites! A list of some of the
veg friendly restaurants around
New Zealand can be found at
www.vegetarian.org.nz
word ‘vegetarian’, so be clear
about it. It can also help to offer
some suggestions for what your
host might want to cook for you,
or why not offer to bring along a
dish so everyone can try it?
Try bean curd
dishes, vegetable
chow mein or fried rice
without eggs. Specialist
Chinese vegetarian
restaurants also offer
mock chicken and
pork.
FALSE FRIENDS
• Thai food sometimes
contains fish sauce.
• Vegetable soups
may contain chicken
or beef stock.
• Indian/Middle
Eastern food often
contains ghee
(clarified butter)
Bean burritos,
tortillas with
refried beans,
spanish rice and
salsa.
s fr o m
ite
TIP: Many cafés and restaurants
offer vegetarian options and
are generally happy to cater for
different dietary needs even if
these options do not appear
on the menu. Just ask the staff
about vegan and vegetarian
options.
Mexican:
ar
Switching to a new diet is the perfect excuse to go exploring for great
new food. Don’t feel confined to your kitchen. Break free from the stove
now and then, and see what’s out there for vegetarians and vegans!
Japanese:
Miso soup with
udon noodles and
vegetarian sushi.
and some curries
are marinated in
yoghurt.
• Fresh pastas usually
contain eggs.
es
he
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• Tex-Mex bean dis
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22
Go Veg Starter Guide 2011
No worries!
People often worry that vegetarians and vegans
won’t get all the nutrients they need to stay
fit and healthy. But this concern stems from a
common lack of knowledge and is most easily
countered by presenting the facts about plantbased nutrition. You might never reassure your
loved ones that you are getting everything your
body needs, but it is worth trying. Why not use
the information in this guide to illustrate your
choices? Either way, don’t let other people’s
ignorance and opinions stand in the way of
looking after your health and the planet. You are
not alone!
Help the grown-ups!
If you are not quite an adult yet, still living at
home and vegetarian or vegan, give the grownups a helping hand by offering to assist in
preparing separate meals for yourself. Or lend a
hand with grocery shopping suggestions. It will
be awesome practice for when you leave home
one day. Why not suggest ways to incorporate
veg foods into existing meals? For example, have
veggie sausages when the rest of the family are
having meat sausages and all share the same
vegetables.
Air travel
Most airlines offer vegetarian and
vegan meal options, but be sure
to book these at least twenty-four
hours in advance. Ask your travel
agent to request the meal when
you book your ticket
Parents, friends, flatmates, family or partners can sometimes be a stumbling
block when you choose to change your lifestyle and diet. Don’t feel
disheartened if you encounter resistance from others. It is perfectly natural.
Stay true to your goals and stick to what feels right for YOU!
Code for Vegan meal - VGML;
Vegetarian - VLML;
Fruit platter - FPML;
Asian vegetarian - AVML
(low fat/cholesterol)
You will even get served before all
those who are eating meat!
This ain’t no fad, man!
Some people will tease you that your choice to
go veg! is just a phase. Pah! Sure it is, for some
people, but not you. Just ignore it and remind
yourself why you have made your choice. Keep
this guide somewhere handy to dip into if you feel
yourself losing sight of your goal.
Go Veg Starter Guide 2011
School rocks!
If you get a chance, do a project or talk about
animal farming, which may help to get the
message and facts out to fellow students. Or you
could ask a teacher if you can invite a speaker
to do an assembly talk about animal issues. Try
to find other students who feel the same way as
you. Support each other and you could even start
a school animal friendly club. Contact SAFE for
help, ideas and resources.
A time for sharing
Like most people when they feel strongly about
something, it is likely you will want to share your
knowledge about the cruelty behind animal
farming and the harm it does to the planet and
our health. That is perfectly normal. But don’t
be surprised if your views are met by resistance,
mockery and even anger. Without meaning to,
you can make your audience feel threatened.
It is much better to simply encourage small
changes in those around you. Praise others for the
achievements they accomplish, however small,
and never condemn them for burying their heads
in the sand. You will never know all the effects
you have on the world around you.
It is great when someone says they have gone
veg because of you, but even if that doesn’t
happen, remember that by offering an example
of how you can live a compassionate lifestyle, you
will affect those around you in a positive way
23
Did you know?
Compassionate
Living
Clothing, footwear
and accessories
Natural and synthetic materials
like cotton, linen, hemp, vinyl
and canvas are widely available
and animal-free! Check clothing
labels before you buy, watch out
for leather or fur trims, and read
up on the issues. For more info
on wool, visit savethesheep.com
Leather is sometimes worn
by vegetarians, but vegans
choose to wear non-animal
alternatives, of which there are
many! For more info on leather,
visit cowsarecool.com
Where to shop
Synthetic shoes can be found
at many discount shops such
as No 1 Shoe Warehouse and
The Warehouse. However, be
aware that these cheap imports
may be made in sweatshops,
putting human rights at risk.
Alternatively Vegan Wares in
Australia manufactures a wide
range of synthetic shoes, belts
and wallets which wear exactly
like cow-hide ones.
Vegan shoes are also available
from SAFE’s Cruelty Free Shop
in St Kevins Arcade, Auckland
24
NZSPCA chief executive Robyn
Kippenberger said that the
organisation put down about 3,000
healthy animals annually (2006
figures), because they can’t find
homes for them. Ref: Animals dying
as SPCA struggles. NZ Herald,
Thu, 06 Mar 2008.
or online at
www.choosecrueltyfree.org.nz
The Australian online company at
www.webit-designs.com/vegan
has vegan shoes, bags, belts and
dog collars.
The Vegetarian Resource Group
website
vrg.org/nutshell/leather.htm has a
‘Guide to Leather Alternatives’,
with links to companies that
make such products as climbing
shoes and snowboarding boots.
Also have a look at
PETA’s shopping guide to
compassionate clothing, which
gives a list of companies
producing alternatives to leather
and fur
www.peta.org/living/alt2.asp
Vegetarian Shoes and Bags
are another online US based
company
www.vegetarianshoesandbags.com
Jewelry
Watch out for bone and leather
used in necklaces and watch
straps. Paua (shellfish) is a
popular component of many
New Zealand pieces. Real pearls
are another item to watch for.
Go Veg Starter Guide 2011
Bedding
Pillows, duvets and sleeping
bags can all be filled with
chicken feathers, or duck/
goosedown. Ask for ones made
of synthetics such as Thermalite
or Quallofil.
Toiletries, Cosmetics
& Household products:
The market for cruelty-free
products is growing rapidly.
John Paul Mitchell, Joico, De
Lorenzo and Beauty Without
Cruelty offer vegan ranges.
Check product labels for
statements such as: No animal
ingredients/extracts. You will
find the ingredients list in the
glossary of this guide to be a
good start in deciphering labels.
In addition to the ingredients
of the products, make sure that
the ingredients and/or final
product have not been tested
on animals. Healthfood shops
are a great source of non-animal
products.
SAFE’s Cruelty
Free Shop
sells a wide range of
toiletries, cosmetics and
household products www.
choosecrueltyfree.org.nz
Why stop at the food
on your plate? With
a few more changes,
you could save
hundreds more lives!
After thinking about
what you eat, consider
what you wear and
buy. Leather, suede,
fur, wool and silk all
naturally belong to
animals.
The Eco Store
sells is a
good source of online cruelty
free goods too ecostore.co.nz
Entertainment
There are a number of types of
entertainment in New Zealand
that exploit animals therefore
are not consistent with living a
compassionate lifestyle. These
include zoos, circuses, horse and
greyhound racing and rodeos.
For more information on why
these practices involve animal
cruelty see SAFE’s website.
Companion Animals
If you want to offer a home
to a companion animal, think
about visiting the SPCA or
other animal shelter, rather than
visiting a pet shop. Pet shops
and breeders perpetuate the
huge problem of too many
unwanted animals, in New
Zealand and all over the world,
so that thousands are killed
every year.
If you do choose to have a
companion animal, make sure
they are neutered, so you are
not inadvertantly adding to
this problem. Many vegetarians
and vegans prefer to feed their
TIP: SAFE has a list of
companies which do not
test on animals. www.
SAFEshopper.org.nz
Going vegan
means you
let animals
keep their
coats and
skins
companions on a meat-free
diet. This is easy for dogs, but
cats need a special supplement
to provide all the necessary
nutrients to prevent neurological
problems. Vegan cat and dog
food is available at SAFE’s
Cruelty Free Shop or online at
www.choosecrueltyfree.org.nz
Another supplier is Naturally
Organic, who have a shop in
Albany, Auckland, or online at
www.naturallyorganic.co.nz
Recipes & Vegan
Cooking
By the author of Complete idiots
guide to vegan living
www.veganchef.com
NZ Vegetarian society
www.vegetarian.org.nz/page/
recipes
UK vegan society
www.vegansociety.com/food/
recipes/
Check out SAFE’s own
recipe booklet Go Veg Kitchen
Guide
Books
Gentle World (1992) Cookbook
for People Who Love Animals.
Leneman, L. (1998)
Easy Vegan Cooking. Harper
Go Veg Starter Guide 2011
You can also write to the
company to check out
their policy on animal
experimentation.
Collins Batt, E. (2002)
Vegan cooking: Recipes for
beginners. Thorsons. Leneman,
L. (2000) Vegan Cooking for
One. Thorsons.
Meal Plans
2 week vegan menu with
recipes by People for the Ethical
Treatment of Animals
www.vegcooking.com
pdfs/2wkmenu300.pdf
(since this is an American site, a few
of the specialised ingredients are not
available in NZ. Ask at your local health
food store for alternatives).
7 day family veggie/vegan menu
from VIVA!, with links to the
recipes
www.viva.org.uk/recipes/
family.html
5 Day vegan meal plan by the
Irish Vegan Society
http://homepage.eircom.net/
~veganireland/sample_5.html
And here is a site that not only
provides recipes and nutritional
advice, but also can help you
create an individualised meal
planner, right down to the
shopping list:
http://www.nutritionmd.org/
index.html
25
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Get Active For Animals
Educate Yourself
By being aware of the simple facts of
what’s actually happening, you can
share with people what you have seen
and learnt. Share your understanding
about animal issues within your own
networks of friends and family, so
you can develop and strengthen your
views and opinions.
1) The internet is the easiest way to access
information these days. The best place to start
is on SAFE’s campaign page: http://safe.org.nz/
Campaigns/.
member and receive regular cruelty-free
living and campaign information full of ways
to help animals.
Go to https://www.safe.org.nz/Join-SAFE/
Check out these websites for international animal
news and information:
Volunteer for SAFE and get active for animals
SAFE is New Zealand’s most proactive animal
advocacy organisation. By joining the SAFE
volunteer network you can work in your local
area and community on behalf of animals.
Animals Australia www.animalsaustralia.org;
Compassion in World Farming www.ciwf.org.uk;
PETA (People for the Ethical Treatment of
Animals) www.peta.org; Animal Concerns
Community www.animalconcerns.org.
2) Read books on animal rights and welfare
issues. Your library has a range of relevant
books. SAFE also offers a library service (books
and videos) at our Auckland, Wellington and
Christchurch offices. Go to www.GoVeg.org.nz for
some suggestions on recommended reading.
3) Some easy to access visuals are on Youtube:
http://www.youtube.com/user/
SAFEAnimalAdvocacy;
http://www.humananimalthemovie.com;
http://www.youtube.com/user/PETA2TV;
http://www.youtube.com/user/vivaorg;
t
“Never doub
group of
that a small
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citizens can
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world. Indee
at ever has.”
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- Margaret Me
Go Veg Starter Guide 2011
2) SAFE coordinates volunteers in letter writing
and email campaigns that target key people at
strategic times. Go to http://safe.org.nz/GetActive/Letter-Writing/ to join the writers’ group.
5) If you are at school, undertake a project or
presentation on animal suffering and explain
how classmates can help make a difference. If
you are at high school, SAFE provides resources
on battery hen farming and animal rights which
include lesson plans. See SAFE’s Education
website www.animalsandus.org.nz.
“Nobody can do everything but
everyone can do something.”
Gil Scott-Heron
Spread The Message
4) There are all kinds of vegetarian blogging sites
around the world: google ‘vegetarian blog’ or
‘vegan blog’ to get started!
Join SAFE, the voice for
all animals
2) Challenge your workplace, university or school
to take on compassionate habits, to provide
vegan options and buy animal-friendly products.
By joining SAFE you will help save lives in
New Zealand.
4) Respond to website forums, call talkback radio
shows or write to local newspapers about current
events involving animal exploitation.
3) Distribute SAFE leaflets in letterboxes
or public places around your area. Contact
[email protected] to order materials.
1) Talk to family and friends about animal issues
and encourage them to lead a compassionate
lifestyle. By sharing what you are learning you
can develop and strengthen your views and
opinions.
By contributing $40 or more you become a SAFE
26
1) To become a volunteer email SAFE’s national
volunteer coordinator with your contact details:
[email protected]
opposition to cruel practices they support, such
as factory farming or animal testing.
3) Businesses are sensitive to the views and
concern of their customers. Write letters to
companies and industry bosses voicing your
Go Veg Starter Guide 2011
27
ElaineBrent
Represents NZ in Triathlon
”Being vegan to me
represents strength of
mind, body and soul”
Frequently Asked
Questions
What about fish and
chicken - vegetarians
eat them don’t they?
People who eat fish and/or
chicken are not vegetarians,
because neither of these creatures
are vegetables. Surprisingly,
chicken and fish are not healthy,
as many people are led to believe.
Fish flesh can accumulate up to
100,000 times the concentration
of toxins as is found in the water
they live in. And chicken, which
is often full of antibiotics, contains
as much cholesterol as beef.
Reports suggest that 50-80 per
cent of raw poultry is infected
with salmonella.
Our bodies are designed
to eat meat, aren’t they?
Our teeth, bowels and hands
are all designed for a vegetarian
diet. If we were natural meat
eaters we would have claws to
catch and maim; long, sharp,
pointed front teeth to tear flesh;
and short intestines so that
decaying meat could pass
through the body quickly. We
would also have very strong
stomach acid to digest tough
muscle and bone. Instead we
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have small canines and flat back
molar teeth to grind food, long
intestines and far weaker stomach
acid. Think about our closest
ancestors, the apes, who are
almost entirely vegetarian.
Aren’t vegetarians weak
and unhealthy?
The American Dietetic Association
states that vegetarians have
“lower rates of death from
ischemic heart disease; … lower
blood cholesterol levels, lower
blood pressure, and lower rates
of hypertension, type 2 diabetes,
and prostate and colon cancer”
and that vegetarians are less
likely than meat-eaters to be
obese.”
Ref: Ann Mangels, Virginia Messina,
and Vesanto Melina, “Position of the
American Dietetic Association and
Dietitians of Canada: Vegetarian Diets,”
Journal of the American Dietetic
Association, Jun. 2003 748-65.
In fact, many top athletes are
vegetarian or vegan. For specific
dietary considerations for veggie
athletes. Visit www.goveg.com/
vegetarian_athletes and www.
earthsave.org/index
Go Veg Starter Guide 2011
Isn’t it boring eating just
vegetables?
Vegetarians and vegans
generally eat a wider variety of
foods than meat eaters. With
over 6,000 varieties of plant food
available, vegetables, fruit, rice,
pasta, beans and nuts can be
combined to produce an endless
variety of mouth-watering dishes.
These days most supermarkets
sell meat-free sausages, burgers,
pies and other tasty alternatives.
And dining out need not be dull:
Asian, Middle Eastern, Spanish and
Italian cuisines are fantastically
creative with vegetables!
If everyone went
vegetarian, what would
happen to all the farm
animals?
The meat industry is just like
any other – if there is a demand,
they will supply it. Animals are
purposely bred and farmed for
their products so given time, as
more people adopt a vegetarian
lifestyle, it will mean a reduction
in the number of animals being
reared. And for those who say
that it would be bad for the
economy to change to a meat-
free diet – a similar argument
was used by those in favour of
the human slave trade. Society
would gradually adapt, as it
already is adapting, by changing
the foods produced.
Isn’t it more expensive
to eat vegan food?
Like any diet choice, the
financial cost depends on how
you do it. If you’re too busy
to cook much or don’t like to
cook and choose to eat a high
proportion of pre-packaged
convenience foods, then you
will spend a lot more than if
you prepare meals from basic
ingredients. This is the same as
if you were eating an animalbased diet. Certain products
like vegan yoghurt or cheese
cost more than their dairy
equivalents, but vegetarian
protein sources, such as beans
and seeds, are cheaper than
meat. This means you can
eat cheaply and healthily as a
vegan.
If I switch to a
vegetarian diet, won’t I
have to eat more dairy
products?
Many people do, but this is both
unnecessary and potentially
unhealthy. Dairy products are high
in animal protein, cholesterol
and saturated fat, all of which
have been linked to current
health problems.
They can also contribute to,
or worsen, asthma, allergies,
eczema and respiratory problems.
All the essential vitamins and
minerals the body requires,
including calcium, can be
obtained from a plant-based
diet. A 100 gram serving of
chickpeas contains more calcium
than 100 grams of cow’s milk.
to obtain this necessary mineral.
Deficiency in B12 will result in
fatigue, dizziness, paleness and
shortness of breath. Chronic
deficiency results in pernicious
anaemia. B12 is easily obtained
as a supplement from a chemist
or health store, for example
Solgar Sublingual drops.
Vegetarians should not need to
supplement, as there are trace
amounts of B12 found in eggs
and cows milk
What about B12?
Will I need to take a
supplement?
B12 is not known to come from a
plant source, so vegans must eat
fortified foods or supplement,
Go Veg Starter Guide 2011
29
Rata Sorrenson
Glossary of common
Pre-schooler
“I don’t eat animals.
I only like to eat normal food.”
animal ingredients
Albumen - derived from egg white. Sometimes
Elastin – slaughterhouse product
Rennet - enzyme from calves’ stomachs. Usually
used for clarifying wine
Gelatin/e - protein obtained by boiling animal
found in cheese.
and beer.
tissue or bone
Royal Jelly (see Honey)
Amylase - enzyme from pig pancreas
Glycerides (glycer…) – a mixture of animal and
Shellac- a resinous excretion of certain insects,
Angora - hair from the Angora rabbit or goat.
vegetable fat or can be vegetable source
used as a glaze on some fruits, sweets and
Used in clothing.
Honey/Propolis/Bee Pollen/Royal Jelly –
jewelry.
Bee Pollen (see Honey)
produced by bees.
Sable - from the fur of sables (otter-like animals),
Bone Char - animal bone ash. Used in bone china,
Isinglass - from bladders of sturgeon and other
used for eye makeup, lipstick, and artists’ brushes
often to make sugar white and the charcoal in
fresh-water fish. Often used in wine.
Silk – made by silkworms who are boiled or
aquarium filters.
Keratin – slaughterhouse product
suffocated in their cocoons, used in cloth
Bone Meal - crushed or ground animal
Lactose - milk sugar N.B. Lactic acid is usually
Stearates (stear…..) – a mixture of animal and
bones, found in some fertilizers, vitamins and
from a non-animal source.
vegetable fat or can be vegetable source
supplements
Lanolin – a waxy fat from sheep wool
Sponge – an aquatic animal
Casein - milk-derived protein
Lard/Suet – solid forms of animal fat
Suede – a soft form of leather
Cashmere - wool from the Kashmir goat, used in
Leather – the hide of animals
Suet (see lard)
clothing.
Lecithin - may be from egg yolk or vegetable
Tallow – beef fat, used in candles, soaps and
Cholesterol – boiled animals fats and tissues
sources
cosmetics.
Cochineal/Carmine/Carminic Acid - red pigment
Pepsin – from pig’s stomachs, used as a clotting
Vitamin D3 – usually from lanolin or fish oil.
from crushed insects.
agent in some cheeses and vitamins
Whey – a milk derivative, used in cakes, biscuits,
Collagen – slaughterhouse product
Progesterone - a steroid hormone used in anti-
breads, cheese
Down – Insulating material from geese or ducks,
wrinkle face creams.
Wool – from sheep or goats, used in clothing and
either slaughtered or plucked alive
Propolis (see Honey)
carpets
“Act as if what you
do makes a difference.
It does.”
William James
A full list can be found at
www.caringconsumer.com/resources_ingredients_list.asp
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Go Veg Starter Guide 2011
Go Veg Starter Guide 2011
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