St a r te r Guid e

2n d E d i t i on

P O B o x 575 0 | A u c k l a n d 11 4 1 | N e w Z e a l a n d | w w w . sa f e . o rg . n z S A F E i s a n In c o r p o ra t e d S o c i e t y re g i st e re d as a n a t i o n a l b o d y u n d e r t h e n a m e S a v e A n i m a l s F ro m E x p l o i t a t i o n f o u n d e d i n 1 9 3 2 . |

What is a vegan? What is a vegetarian?

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, sh 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. 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.

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ay . Youre on your w eg V o G to g in o o In ch d helping animals an , le ty es lif r ie th al to a he net. protecting the pla ckstart your new ki lp he d ne ig es d This guide is al information to ic ct ra p nd ll u yo lifestyle. In it cruelty-free life. inspire you in your a etarian or vegan is g ve g in o g at th We know easier than you s it ut b , ne yo an r big step fo do it e people decide to m o S e. in ag im ht mig it easier to do nd le p eo p er th o overnight, while it gradually. h pace, have fun wit n ow ur yo at es g Make chan y begins with a ne ur jo y er ev : er b it and remem how person, no matter y er ev d an , ep st single di erence. small, can make a

The word vegan (pronounced VEE-gan) comes from the rst 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.

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

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 A eck, Charles Darwin, Christian Bale, Claudia Schi er, Dustin Ho man, 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

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 chickens intriguing ability to understand that an object, when taken away and hidden, nevertheless continues to exist. This is beyond the capacity of small children.

Did you know?

Pigs
Factory-farmed sows are conned to stalls that are barely larger than their own bodies; they su er 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. 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-ve weeks, are dosed with antibiotics, and have their tails chopped o and their eyeteeth cut without any painkillers. They are then placed in cramped pens with concrete oors 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.

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:

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

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 su er 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 oors. Many hens have the tips of their sensitive beaks blunted with a searing hot blade in an e ort to reduce the feather pecking and cannibalism caused by the stressful living conditions. After nearly 18 months of connement 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 dont eat my friends.

George Bernard Shaw

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.
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Go Veg Starter Guide 2011

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 nish 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.

Did you know?

Fish
Whether they are farmed or caught in the wild, sh 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 sh 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 sh are routinely netted and moved, causing high levels of stress and physical injury. Factory-farmed salmon are fed an unnatural diet of pellets lled with colourants so that their esh is pink, and are given anti-parasite drug formalin, a known cancer-causing agent. Because they are packed so tightly, outbreaks of disease are common and the water beneath sh farms is polluted with waste, killing animals living in the vicinity. Dragging a sh 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 sh are left to su ocate on the oor or be crushed to death. Other sh are still alive when their throats and bellies are cut open.

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 su er 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 ve years of pregnancy and lactation, the cows milk production drops o and they are slaughtered, having lived only a third of their normal lifespan. Many cows will not make it to ve 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. Calves have their horns amputated with hot irons or shears, and are castrated with rubber rings that cause their testes to wither and drop o 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 oored pens. On some dairy farms, cows are conned for up to ten months per year inside large sheds where they walk on concrete oors and rest in individual cubicles

Fish feel pain and fear. Dr Donald Broom, animal welfare advisor to the British government says, Anatomically, physiologically and biologically, the pain system in sh is virtually the same as in birds and mammals.

Did you know?

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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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 ve square metres of land. Visit The Peanut Butter & Jelly Campaign website pbjcampaign.org to nd out more about how a plant-based diet benets the environment.

Did you know?

Choose the Earth

Nothing helps the Earth quite like giving it a break! By opting for a vegan diet you are helping protect the planets 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. the equivalent of over seven times the size of Lake Taupo. Globally, one third of our planets 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 desertication literally turning healthy land into a desert because plants have di culty growing in contaminated soil.

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.

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.

Linda Nunn

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.

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 worlds greenhouse gases, more than that caused by all forms of transportation on the planet combined.

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.

Oceans
Forest & Bird assessed all 75 New Zealand sheries, and it found none had a management plan and most caused signicant habitat damage. Some shing areas were severely over-shed and many commercial shers were found to be killing seabirds and marine mammals as they worked.

Drinking Water
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 runo from factory farms is so toxic it is contaminating surrounding groundwater and streams.

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

Visit the Food Is Power website foodispower.org for more information on how our food choices a ect the environment.
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Go Veg Starter Guide 2011

This will reduce as your body adjusts to the increase in bre. If you nd it problematic, try cutting back on the amount of legumes you consume and introduce them to your diet more slowly. Trying di erent combinations of legumes and be patient with your body.

Calcium

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.

Choose your Health

Youre 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 bre, and full of vitamins, minerals, and cancerghting compounds. Meat, dairy products and eggs, on the other hand, are low in bre 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 a uence such as diabetes, obesity and some cancers.

By eating calcium-rich vegetarian foods, including leafy green vegetables such as broccoli and kale, white beans, fortied 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, ca eine, 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 di erent dietary guidelines for calcium in the Western and developing worlds, to take into account the di ering protein intakes.

Inside A Veg Diet

Iron
According to a study by the American Journal of Clinical Nutrition, vegetarians are no more likely to have iron deciency 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 bre, 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 fullling all your bodys protein needs. A sudden increase in legumes, such as beans, lentils and peas, could leave you feeling a little more bloated or atulent at rst. Dont despair!

Fibre

Meat, dairy and eggs do not contain any dietary bre. A diet low in bre 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 bre to their diet. Not only is this expensive, it is also unnecessary. Your body will get all the bre it needs from a balanced veg diet.

Weight loss

A US study at Brigham and Womens 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 werent as hungry. They also felt good about their diets and tended to eat healthier food. Like all good things, you shouldnt go TOO nuts with nuts. Portion control is important. A small handful is a good-sized, healthy and lling snack!

Go nuts!

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 bre (making you feel full sooner) extremely low in cholesterol 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. Its also tempting to overload
Go Veg Starter Guide 2011

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Go Veg Starter Guide 2011

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And Inside A Diet of Animal Products

Fish

Fish and shellsh 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 sh, as well as high levels of cadmium and arsenic both highly dangerous toxins. Plant foods like walnuts and ax seeds contain the essential fatty acids we need without the harmful toxins found in sh esh.

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 esh 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.

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.

Even one sh meal a week is likely to push the intake beyond the World Health Organisations Tolerable Weekly Intake, says Sue Kedgley, Green Party Food Safety spokesperson, after a 2009 Food Safety Review found Dunedin sh had high levels of mercury.

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 cows 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

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 McDonalds Quarter-Pounder with cheese, which contains an excessive of 94 milligrams of cholesterol.

Clinical Psychologist & Professor of Psychology; Auckland University Since turning vegan over 35 years ago Ive gained a doctorate from Oxford, sustained a career in three professorial appointments, participated in 30 di erent sports including decathlon, triathlon and marathon, and as a pilot I earnt a Class 1 medical certicate!

Glynn Owens

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Go Veg Starter Guide 2011

Go Veg Starter Guide 2011

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Mengzhu Fu
Youth Worker Being vegan is for me is about respecting all animals as equal sentient beings with their own purpose in life
Traditionally quality chocolate was made without using any milk products. Even to this day many wellknown dark chocolates are still vegan! Richelds, much of the Whittakers range, Campbell & Blacks and Lindt are vegan.

Did you know?

Tasty TIPS

Making changes
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.

When creating a dish, cook more than you need so you can refrigerate or freeze the rest for future meals.

Start simply

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.

Have fun!

Purchase a veg cookbook

Keep it balanced and healthy.

Borrow one from the library or order online at MightyApe or Amazon to get some inspiration. You can also nd lots of recipes online. You will quickly see that there are thousands of exciting, delicious meals that you can make yourself with everyday ingredients!

Its important to get plenty of alternative sources of protein, vitamins and minerals when you choose to cut meat out of your diet. If you nd it di cult to go completely veg straight away, rst try one day a week, increasing this until you are totally meat or animal-free.

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). 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 avoured rice mixes to save tim e. However, watch out for those tha t use animal ingredients.

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 Societys 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.

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.

Explore veggie foods

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.

Dont give up!

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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Get inspired!

Try These Easy Substitutes...

Check out SAFEs own Go Veg Nutrition Chart

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. 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:
but dont be put o by this! Tempeh is injected with mold spores, just like blue cheese. Due to the fermentation process, is very easy to digest.

Dairy and Eggs

Whether you have a sweet tooth or cheesey needs or just cannot function without a frothy at-white in the morning, you can still get your dairy xes without harming animals and the planet in the process.

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.

There is no shortage of avours when it comes to dairy alternatives. New Zealand o ers a wide variety of brands, available in most supermarkets and cafs. If you dont like one, try another! Youll soon nd one to suit your taste:
up by adding fresh or tinned fruit. Most supermarkets also sell Kingland soy yoghurt in a variety of fruit avours.

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 avours. 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 rm 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 avour and is ideal for sauceless cooking such as grilling.

TIP: Fresh tofu is usually stored in water. If you are not using it immediately, keep it refrigerated and change the water daily.

Milk

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, bre and vitamins. It has a rm texture and delicious nutty avour. It often has a marbling of mold running through it

Both made from wheat and avoured 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.

Soy, rice, oat or almond milk can all be used just like cows milk. They come in plain and avoured 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 fortied 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.

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 SAFEs 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).

Ice Cream

There is no need to miss out on ice cream! So Good and Litelicks do ranges of yummy ice cream avours. Vegan sorbet can also be found in many supermarkets just check the ingredients list on the tub.

Eggs

Butter

SOME FAVOURITE BRANDS

Soy Works: tofu, organic tofu, veggie sausages, veggie mince, veggie meatballs Bean Supreme: rm style tofu, organic tofu, tofu luncheon, veggie sausages, gourmet burgers, cocktail sausages, marinated tofu. Frys: veggie burgers, schnitzels, sausages and mince. Blissful: large range of frozen meat substitutes. Available from most Asian supermarkets and at SAFEs Cruelty Free Shop (choosecrueltyfree.org.nz). Sanitarium: veggie hot dog sausages, veggie curried sausages, veggie soy sausages, veggie bacon-style rashers, tender chicken-style llets, veggie deli luncheon, canned nutmeat, casserole mince, canned BBQ veggie sausages, canned veggie sausages, canned hot pot, canned lentils.

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.

Yoghurt

In baking you can use commercial egg replacer such as No Egg (Orgran is the brand!); extra liquid ingredients; soy our; mashed banana or tofu. For loaves and burgers use tomato paste; mashed potato; moistened bread crumbs; rolled oats or a our/oil mix. TIP: Scrambled tofu makes a yummy alternative to scrambled eggs. Spice it up with some onion, mushroom, seasonings and soy sauce!

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

Hungry: Frozen Vegetarian burgers

Actor I believe that becoming vegan is one of the best things Ive ever done and with all the vegan options in food, clothing, footwear, cosmetics etc nowadays, its no sacrice at all.
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Emily Barclay

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Go Veg Starter Guide 2011

If you are not sure of the sou ou urce es of ingredients in the food you yo ou eat eat, you can contact the manufac act ctu u ure rer (details should be listed on t the 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 o er them frequent snacks.

A Healthy Start In Life Whats 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:
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.

Pregnancy
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 babys development draw on your stores of nutrients. 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!

Children
The famous paediatrician Dr Benjamin Spock, recommended that children are raised on a vegan diet. He said:

Lecithin and casein are examples E numbers are an international

code system for labelling ingredients or substances. Look on the internet to nd out which are derived from animals. www.food-info.net has a comprehensive list.

Bread may be made from animal based emulsiers. Also watch out for bread glazed with egg. It may also contain enzymes from an animal source. Bone char from animals is used in the
rening process of some sugars.

Many wines and beers use animal

ingredients including blood, isinglass (sh extract) or egg in their production. *

Vitamins as supplements or added to foods, such as cereal, can be animal sourced. Sour cream may be used in guacamole.

Worcestershire sauce contains

anchovies (sh).

S.J. M.D. (1998) Dr Spocks Baby and Child Care, 7th Edn, Pocket Books.

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 cancerI no longer recommend dairy products[T]here was a time when cows 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,

CRUELTY FREE DRINKING! Wrights wines, Oxford Landing Estate, Steinlager, Heineken, Macs, Guinness and micro ltered beers do not use isinglass in their ning process.

Infants
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.

Introducing a plant-based diet early will maximise benets later. Many children have an allergic reaction to dairy products, with symptoms ranging from sni es 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 bre. Too much bre tends to satisfy a childs hunger before they have had all the nutrients they need.

Richie Hardcore

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! If you do not breastfeed, a soy-based formula is easy on your babys digestive system. A standard soymilk, however, is an insu cient nutritional source for infants. And like most living things, your infant needs plenty of vitamin D from regular exposure to sunlight.

Keep this guide in a handy place and use the glossary of animal ingredients at the back while youre out shopping. Youll soon get the hang of it.

TIP:

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

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Go Veg Starter Guide 2011

Actor Im veg because its important to me that animals dont su er for the sake of my tastebuds.

Jade Daniels

Eating In & Dining Out

Switching to a new diet is the perfect excuse to go exploring for great new food. Dont feel conned to your kitchen. Break free from the stove now and then, and see whats out there for vegetarians and vegans!
TIP: Many cafs and restaurants o er vegetarian options and are generally happy to cater for di erent dietary needs even if these options do not appear on the menu. Just ask the sta about vegan and vegetarian options. Dining Out If youre 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 Dinner Parties If youre invited to a friends 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 word vegetarian, so be clear about it. It can also help to o er some suggestions for what your host might want to cook for you, or why not o er to bring along a dish so everyone can try it? 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. 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. 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 specic. 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.

Vegetable curries, dhal, lentil soup and samosas.

Indian:

w o rl d

Falafel, tabouleh and hummus.

Middle Eastern:

Favour

Bean burritos, tortillas with refried beans, spanish rice and salsa.

Mexican:

s fr o m ite

Try bean curd dishes, vegetable chow mein or fried rice without eggs. Specialist Chinese vegetarian restaurants also o er mock chicken and pork.

Chinese:

FALSE FRIENDS

Thai food sometimes contains sh sauce. Vegetable soups may contain chicken or beef stock. Indian/Middle Eastern food often contains ghee (claried butter)

and some curries are marinated in yoghurt. Fresh pastas usually contain eggs. es he h ish Tex-Mex bean dis . d. d rd lar in often conta

20

G Go o Ve Veg g Starter Star St arte ar ter te r Guide Guid Gu id de 2011 2011

G Go o Ve Veg g St Star Starter arte ar ter te r Gu Guid Guide ide e 20 2011 11

ar

ound th

Miso soup with udon noodles and vegetarian sushi.

Japanese:

21 1

Go

Abro

Veg ad
Family (and friends) matters

d idea to o o g a s It ad when, e h a n a l p aveling r t e r a u yo you to ensure to eat e l b a e r a ed diet c n a l a b a d animal i o v a d n a . products

ck ic ys it is qu he a d e s e h t T to search e and easy h t and nd t e n r e t anin rian/veg a t e g e v t bes any ateries in friendly e ion. You can at given loc t SAFE or the tac n also con and vega n ia r a t e g ve

l tips and u f lp e h r fo societies n io t informa t will food tha e m o s k , so TIP: Pac e journey h t r o f on not go o e to rely v a h t o n ll you do eat out a o t s e c la nding p . e the tim z for soc.org.n g g e .v w w eatin Visit w -friendly guest g e v f o t a lis rian d vegeta nd n a s e c la p la New Zea houses in

Parents, friends, atmates, family or partners can sometimes be a stumbling block when you choose to change your lifestyle and diet. Dont 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!

No worries!

People often worry that vegetarians and vegans wont get all the nutrients they need to stay t 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, dont let other peoples ignorance and opinions stand in the way of looking after your health and the planet. You are not alone!

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 nd 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

Help the grown-ups!

Air travel
Most airlines o er 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 Code for Vegan meal - VGML; Vegetarian - VLML; Fruit platter - FPML; Asian vegetarian - AVML
(low fat/cholesterol)

If you are not quite an adult yet, still living at home and vegetarian or vegan, give the grownups a helping hand by o ering 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.

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 dont 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 e ects you have on the world around you. It is great when someone says they have gone veg because of you, but even if that doesnt happen, remember that by o ering an example of how you can live a compassionate lifestyle, you will a ect those around you in a positive way

This aint no fad, man!

You will even get served before all those who are eating meat!

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.

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Go Veg Starter Guide 2011

23

Compassionate Living

NZSPCA chief executive Robyn Kippenberger said that the organisation put down about 3,000 healthy animals annually (2006 gures), because they cant nd homes for them. Ref: Animals dying as SPCA struggles. NZ Herald, Thu, 06 Mar 2008.

Did you know?

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.

TIP: SAFE has a list of companies which do not test on animals. www. SAFEshopper.org.nz You can also write to the company to check out their policy on animal experimentation.

Going vegan means you let animals keep their coats and skins

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

Clothing, footwear and accessories

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 PETAs 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

Bedding

Pillows, duvets and sleeping bags can all be lled with chicken feathers, or duck/ goosedown. Ask for ones made of synthetics such as Thermalite or Quallol.

The Eco Store sells is a Entertainment

good source of online cruelty free goods too ecostore.co.nz

Toiletries, Cosmetics & Household products:

The market for cruelty-free products is growing rapidly. John Paul Mitchell, Joico, De Lorenzo and Beauty Without Cruelty o er vegan ranges. Check product labels for statements such as: No animal ingredients/extracts. You will nd 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 nal product have not been tested on animals. Healthfood shops are a great source of non-animal products.

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

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 SAFEs website.

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 SAFEs 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

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).

Companion Animals

Recipes & Vegan Cooking

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 SAFEs Cruelty Free Shop in St Kevins Arcade, Auckland
24

Jewelry

If you want to o er 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

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 SAFEs own recipe booklet Go Veg Kitchen Guide

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

Watch out for bone and leather used in necklaces and watch straps. Paua (shellsh) is a popular component of many New Zealand pieces. Real pearls are another item to watch for.

SAFEs Cruelty Free Shop

sells a wide range of toiletries, cosmetics and household products www. choosecrueltyfree.org.nz

Books

Gentle World (1992) Cookbook for People Who Love Animals. Leneman, L. (1998) Easy Vegan Cooking. Harper

Go Veg Starter Guide 2011

Go Veg Starter Guide 2011

E HAV to letters

! Y A S R io ck rad al YOU talkba

e 1) Writ ies and n a p voicing s e com s s o ry b indust position to p your o ractices they ry o cruel p ke, e.g. fact ing. a t s r e e lt t und anima , g n i farm

c 2) Call r write to lo o s show pers about ving a l newsp events invo t . curren exploitation l a anim

Get Active For Animals

Educate Yourself
By being aware of the simple facts of whats 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 SAFEs campaign page: http://safe.org.nz/ Campaigns/. Check out these websites for international animal news and information: 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 o ers a library service (books and videos) at our Auckland, Wellington and Christchurch o ces. 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; 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/ Volunteer for SAFE and get active for animals SAFE is New Zealands most proactive animal advocacy organisation. By joining the SAFE volunteer network you can work in your local area and community on behalf of animals. 1) To become a volunteer email SAFEs national volunteer coordinator with your contact details: sacha@safe.org.nz 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. 3) Distribute SAFE leaets in letterboxes or public places around your area. Contact resources@safe.org.nz to order materials. opposition to cruel practices they support, such as factory farming or animal testing. 4) Respond to website forums, call talkback radio shows or write to local newspapers about current events involving animal exploitation. 5) If you are at school, undertake a project or presentation on animal su ering and explain how classmates can help make a di erence. If you are at high school, SAFE provides resources on battery hen farming and animal rights which include lesson plans. See SAFEs Education website www.animalsandus.org.nz.

Nobody can do everything but everyone can do something. Gil Scott-Heron

Spread The Message

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. 2) Challenge your workplace, university or school to take on compassionate habits, to provide vegan options and buy animal-friendly products. 3) Businesses are sensitive to the views and concern of their customers. Write letters to companies and industry bosses voicing your

t Never doub group of that a small concerned thoughtful, change the citizens can d, it is the world. Indee at ever has. th g in th ly n o ad - Margaret Me

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

By joining SAFE you will help save lives in New Zealand. By contributing $40 or more you become a SAFE

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Go Veg Starter Guide 2011

Go Veg Starter Guide 2011

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Frequently Asked Questions

What about sh and chicken - vegetarians eat them dont they?
have small canines and at 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.

Represents NZ in Triathlon Being vegan to me represents strength of mind, body and soul

ElaineBrent

Isnt 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!

People who eat sh and/or chicken are not vegetarians, because neither of these creatures are vegetables. Surprisingly, chicken and sh are not healthy, as many people are led to believe. Fish esh 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.

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.

If I switch to a vegetarian diet, wont I have to eat more dairy products?

Arent vegetarians weak and unhealthy?

Isnt it more expensive to eat vegan food?

Our bodies are designed to eat meat, arent 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 esh; 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

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.

If everyone went vegetarian, what would happen to all the farm animals?

In fact, many top athletes are vegetarian or vegan. For specic dietary considerations for veggie athletes. Visit www.goveg.com/ vegetarian_athletes and www. earthsave.org/index

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-

Like any diet choice, the nancial cost depends on how you do it. If youre too busy to cook much or dont 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.

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 cows milk.

to obtain this necessary mineral. Deciency in B12 will result in fatigue, dizziness, paleness and shortness of breath. Chronic deciency 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 fortied foods or supplement,

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Glossary of common animal ingredients

Albumen - derived from egg white. Sometimes used for clarifying wine and beer. Amylase - enzyme from pig pancreas Angora - hair from the Angora rabbit or goat. Used in clothing. Bee Pollen (see Honey) Bone Char - animal bone ash. Used in bone china, often to make sugar white and the charcoal in aquarium lters. Bone Meal - crushed or ground animal bones, found in some fertilizers, vitamins and supplements Casein - milk-derived protein Cashmere - wool from the Kashmir goat, used in clothing. Cholesterol boiled animals fats and tissues Cochineal/Carmine/Carminic Acid - red pigment from crushed insects. Collagen slaughterhouse product Down Insulating material from geese or ducks, either slaughtered or plucked alive Elastin slaughterhouse product Gelatin/e - protein obtained by boiling animal tissue or bone Glycerides (glycer) a mixture of animal and vegetable fat or can be vegetable source Honey/Propolis/Bee Pollen/Royal Jelly produced by bees. Isinglass - from bladders of sturgeon and other fresh-water sh. Often used in wine. Keratin slaughterhouse product Lactose - milk sugar N.B. Lactic acid is usually from a non-animal source. Lanolin a waxy fat from sheep wool Lard/Suet solid forms of animal fat Leather the hide of animals Lecithin - may be from egg yolk or vegetable sources Pepsin from pigs stomachs, used as a clotting agent in some cheeses and vitamins Progesterone - a steroid hormone used in antiwrinkle face creams. Propolis (see Honey)

Pre-schooler I dont eat animals. I only like to eat normal food.

Rata Sorrenson

Rennet - enzyme from calves stomachs. Usually found in cheese. Royal Jelly (see Honey) Shellac- a resinous excretion of certain insects, used as a glaze on some fruits, sweets and jewelry. Sable - from the fur of sables (otter-like animals), used for eye makeup, lipstick, and artists brushes Silk made by silkworms who are boiled or su ocated in their cocoons, used in cloth Stearates (stear..) a mixture of animal and vegetable fat or can be vegetable source Sponge an aquatic animal Suede a soft form of leather Suet (see lard) Tallow beef fat, used in candles, soaps and cosmetics. Vitamin D3 usually from lanolin or sh oil. Whey a milk derivative, used in cakes, biscuits, breads, cheese Wool from sheep or goats, used in clothing and carpets

Act as if what you do makes a di erence. It does. William James

A full list can be found at www.caringconsumer.com/resources_ingredients_list.asp

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