The National Humane Education Society

Adopting a vegetarian/vegan diet may seem a little daunting at first. This humane change in eating takes time, commitment, awareness, and enthusiasm. But when it comes to

adopting a vegetarian/vegan lifestyle is worth every bite. Whether you’re diving right in or slowly revolutionizing your humane plate, be sure to do your research and you will succeed. To help you get started, here are just a few FAQs about vegetarian/vegan eating.*

Vegetarians eat dairy and eggs but not the flesh of animals, fish, and fowl. Vegans do not eat any land or water animal flesh or the products of that flesh (i.e., eggs, dairy, honey, etc.) or wear leather, wool, or silk. NHES accepts the definition of a vegetarian diet as one which is plant-based and may include dairy and honey.

The amount of protein a person needs varies based on factors such as age, sex, and physical activity. In general though, the Recommended Daily Allowance (RDA) for protein is just 10-15 percent of a person’s daily food intake. When consuming a diet consisting of foods that emphasize grains, fruits, vegetables, legumes, nuts, and oils, vegetarians/vegans can easily consume the recommended daily protein intake. This is true for vegetarians who consume dairy products too. Dairy though, just as meat, has human health and animal welfare implications to consider.

Perhaps the most worn misconception about meat vs. vegetarian/vegan eating is the “protein myth.” In the United States (and other western cultures that heavily emphasize meat consumption), it is difficult to imagine dinner without meat, and even more so to imagine being healthy without it.

In reality, many studies have shown significant links between meat consumption and health problems such as diabetes, obesity, high cholesterol, heart disease, and many forms of cancer. Further studies have shown that reducing or eliminating meat eating and increasing plant-based food consumption can actually help reduce health risks associated with meat.

The American Dietetic Association officially endorses vegetarianism stating, “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.”

What about iron, vitamin B₁₂ and other nutrients meat is supposed to provide?

Many forms of vitamin and mineral supplements are available today to specifically meet the nutritional needs of vegetarians/vegans. Also, many cereals, breads, and other foods are fortified with vitamin B₁₂and other necessary nutrients. Of course, eating a wide variety of fresh foods will also help ensure a proper vitamin and mineral balance.

As any reliable doctor will tell you: Eat a well-balanced diet. Choosing to eat vegetarian/vegan does not mean you should start substituting meat with lots of dairy products, pastas, and junk food. Not only will you probably gain weight, feel bloated, and have other uncomfortable results; but also you will deprive yourself of wholesome, healthy eating as well as the opportunities to try new food combinations and ethnic dishes. So be sure to eat a balanced diet of foods that encompass grains, fruits, vegetables, legumes, nuts, and oils. Don’t forget to delve into fresh spices for added flavor.

Keep it fun!

Just like anything new, practice makes perfect. But in the meantime, this is your excuse to have fun in the kitchen.

Explore and experiment with new foods and recipes.
Throw a vegetarian/vegan potluck dinner and encourage everyone to bring a new dish.
Visit a farm sanctuary and enjoy the company of animals you help save from cruelty and suffering.
Patronize restaurants, bakeries, and websites that specialize in vegetarian/vegan foods and products.

Vegetarian/vegan food options have exploded onto the marketplace in the last few decades. Of course, health food markets offer vegetarian/vegan items, but many great products can now be found at your local grocery store. Many of us eat vegetarian/vegan without even thinking about it—for instance, macaroni and cheese is vegetarian. Spaghetti and tomato sauce (hold the meatballs) and PB&J are vegan. So you don’t have to necessarily find alternative places to grocery shop. Just look for alternatives to meat and meat products.

Tofu is simply fermented soybeans packaged to different solid states (from firm to soft). Just think of it as a blank canvas ready to be spiced, marinated, glazed, chopped, fried, grilled, baked, simmered, and blended.

It’s time to “think outside the box.” Don’t just buy lots of cheese pizza, tofu nuggets, and garden burgers—open your mind and then a vegetarian/vegan or ethnic cookbook and get creative. Healthy and humane food is something to enjoy and celebrate. The best way to do that is by not limiting yourself to the “tofu and potatoes” dinner and by researching what’s out there. Many American recipes can be altered to vegetarian/vegan, and many ethnic foods include and celebrate vegetarian/vegan meals. A simple internet search using the words “vegetarian recipes” or “vegan recipes” will lead you to literally thousands of great dishes.

First, don’t hesitate to find out what ingredients are in the restaurant dishes. As vegetarian/vegan options are becoming the norm, many restaurants are acquainted with meeting this dietary need. In some cases, the restaurant staff may not know all of the ingredients—unless it explicitly states “vegetarian” or “vegan” on the menu, it is a good rule to assume that soups, dips, etc., use beef or chicken broth bases.

Second, get creative. What side dishes are available? What combinations of smaller dishes or appetizers can you order to create a whole meal? What dishes can be prepared minus the meat? Don’t pass on the opportunity to order chicken fajitas “no chicken please.” The waiter and your friends might do a double take, but order with pride because each of these little moments is a triumph for the animals.

Finally, many restaurants are popping up that explicitly emphasize vegetarian/vegan eating. Isn’t it about time you checked one out?

Ah, the awkward silence that falls as you tell [mom, Aunt sue, your best friend] you’re going to skip the famous family meatloaf and enjoy a veggie burger instead.

How do we answer questions about animal suffering and dietary choices without becoming defensive, insulting, or grossing everyone out at the table while also defending animals and sharing information that hopefully inspires our loved ones? Truly, it is an art form that can be perfected overtime.

To start, know the facts and stand by your beliefs. This will be a powerful tool to communicate the downside of meat and the upside of vegetarian/vegan eating with intelligence, passion, empathy, and grace. Although deterring animal suffering may be your primary goal in adopting a vegetarian/vegan diet, it’s helpful to meet others halfway. Are your family and friends concerned about their health, the environment, or human starvation? Be sure to emphasize the benefits a vegetarian/vegan diet has on these aspects of life as well as how it helps animals.

Second, speak from the heart. When talking with family and friends about your choices, let them know that kindness, mercy, justice, responsibility, love, and other important values—which are no doubt enjoyed and shared by you and your family and friends—are values you’ve now found in your heart and mind apply to all living beings.

Third, be patient and have a laugh. Some people will tease and heckle your dietary choices—it is easy to judge what is not understood. Interact with humor, patience, confidence, and knowledge; and you will eventually win the tough adversaries’ respect for your decision. They might even decide you’re right.

Estimates suggest about 3 million people in the United States are vegetarian/vegan. Many famous athletes, film and music performers, political activities, and others share this lifestyle. In addition, many wise folks over the centuries had something smart to say about vegetarianism/veganism too. Just a few historical vegetarians/vegans you can draw from include:

Albert Schweitzer, humanitarian; Albert Einstein, scientist; Aristotle, philosopher; Benjamin Franklin, scientist; Buddha, founder of Buddhism; Coretta Scott King, civil rights activist; Epicurus, philosopher; George Bernard Shaw, playwright; Jean Jacques Rousseau, philosopher; Leo Tolstoy, Russian author; Leonardo de Vinci, artist; Mohandas Gandhi, humanitarian; Ralph Waldo Emerson, poet; Susan B. Anthony, woman suffragist; Vincent van Gogh, artist; Pythagoras, Greek philosopher and religious leader.

Embarking on a vegetarian/vegan lifestyle is some work at first, but it’s also a very exciting and worthwhile journey for you, the animals, and the planet. Many excellent websites and publications are now available to ease the process, offer thousands of vegetarian recipes, and provide nutrition information. A simple Internet search will get you started; but for quick reference, check out these websites: www.vegan.org/, www.vrg.org/, www.goveg.com/

*The information provided here includes general guidelines taken from sources including The Vegetarian Resource Group, the US Department of Agriculture, and the Contemporary Nutrition: Sixth Edition by G. Wardlaw and A. Smith, 2007. The information provided should not be considered medical advice. Consult your physician for further advice on vegetarian/vegan diets.