VEGANISM is a type of vegetarian diet that excludes meat
EGS AND DAIRY PRODUCTS and all other animal-derived ingredients.
Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some WINES Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.IS the natural extension of vegetarianism, is an integral component of a cruelty-free lifestyle. Living vegan provides numerous benefits to animals' lives, to the environment, and to our own health–through a healthy diet and lifestyle.
O veganismo é um passo além da dieta vegetariana. Motivados por ética e respeito aos direitos dos animais, os veganos não consomem ou utilizam qualquer tipo de produto de origem animal: carnes, leite e derivados, ovos, gelatina, couro, seda, peles, cosméticos testados em animais, não vão a circos com shows de animais, rodeios, etc.
O vegano tenta evitar qualquer coisa, produto, ação que tenha causado sofrimento desnecessário a um ser senciente, seja ele um animal humano ou não-humano.
O vegano tenta evitar qualquer coisa, produto, ação que tenha causado sofrimento desnecessário a um ser senciente, seja ele um animal humano ou não-humano.
VEGAN is someone who, for various reasons, chooses to avoid using or consuming animal products.
While vegetarians choose not to use flesh foods, vegans also avoid dairy and eggs, as well as fur, leather, wool,
down, and cosmetics or chemical products tested on animals.
VegNews: You were vegetarian for almost 20 years before going vegan. What made you go vegan?
Donald Watson: All our theories told us [that animal products] were obviously produced by cruelty. I knew how milk arrived at the doorstep. And where eggs came from. The argument of vegetarians, of course, was that in order to get steak you had to kill an animal. In order to get an egg or a glass of milk you hadn’t to kill an animal. But if you produce those dairy products on a massive scale, then the theory isn’t true that you don’t have to kill an animal.
Legumes: 2 or more servings per day
group includes beans, peas, lentils, tempeh, tofu, & meat/dairy substitutes. source of fiber, protein, iron, calcium, zinc, and B vitamins.
group includes beans, peas, lentils, tempeh, tofu, & meat/dairy substitutes. source of fiber, protein, iron, calcium, zinc, and B vitamins.
Vegetables: 3 or more servings per day
group includes broccoli, collards, kale, carrots, & sweet potatoes. source of vitamin C, beta-carotene, riboflavin, iron, calcium, & fiber.
group includes broccoli, collards, kale, carrots, & sweet potatoes. source of vitamin C, beta-carotene, riboflavin, iron, calcium, & fiber.
Fruit: 3 or more servings per day
group includes citrus fruits, melons, berries, bananas & apples. source of fiber, vitamin C, and beta-carotene.
group includes citrus fruits, melons, berries, bananas & apples. source of fiber, vitamin C, and beta-carotene.
Whole Grains: 6-11 servings per day
group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat, oats, and tortillas. source of fiber, complex carbohydrates, protein, B vitamins and zinc.
group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat, oats, and tortillas. source of fiber, complex carbohydrates, protein, B vitamins and zinc.
Vitamin B12
Vegetables are not reliable sources of B12. Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.
Vegetables are not reliable sources of B12. Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.
Omega 3 Fatty Acids
Most people consume too much fat, but few people get enough of the healthy Omega-3 fatty acids. These essential fats can be found in walnuts, canola oil, and flax seeds. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.
Most people consume too much fat, but few people get enough of the healthy Omega-3 fatty acids. These essential fats can be found in walnuts, canola oil, and flax seeds. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.
Vitamin D and Calcium
Vitamin D and calcium are important in bone formation. Vitamin D can be obtained from sunlight exposure. Vegans who get little sunlight, or those who live at high latitudes, should take a vitamin D supplement,or consume fortified soymilk or rice milk. Vegans should also get 3 servings of high calcium foods each day, such as kale, broccoli, collard greens, and fortified soymilk & orange juice.
Vitamin D and calcium are important in bone formation. Vitamin D can be obtained from sunlight exposure. Vegans who get little sunlight, or those who live at high latitudes, should take a vitamin D supplement,or consume fortified soymilk or rice milk. Vegans should also get 3 servings of high calcium foods each day, such as kale, broccoli, collard greens, and fortified soymilk & orange juice.
For additional health information, visit VeganHealth.org, VeganMD.org, or pick up a copy ofBecoming Vegan by Brenda Davis, R.D. and Vesanto Melina, R.D.
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