by EMMA GOLDBLATT
As we usher in a new era of conscious living, more individuals are considering the switch to a vegan lifestyle. Whether motivated by health, environmental concerns, or a deep love for animals, adopting a plant-based diet can be a transformative journey. If you’re new to the world of veganism, fear not! This beginner’s guide is here to help you navigate the transition, providing practical tips and insights to make your plant-powered journey enjoyable and sustainable.
- Chapter 1: Understanding the Basics
- Chapter 2: Building a Balanced Plate
- Chapter 3: Eating Out and Social Situations
- Chapter 4: Embracing the Lifestyle
- Chapter 5: Overcoming Challenges
Chapter 1: Understanding the Basics
What is Veganism?
- Veganism is a lifestyle and dietary choice that involves abstaining from the use of animal products for ethical, environmental, and/or health reasons. The core principle of veganism is to avoid the consumption or use of any products derived from animals, including meat, dairy, eggs, honey, and other animal by-products.
- While the motivations may vary among individuals, the overarching goal is to promote a more compassionate and sustainable way of living that minimizes harm to animals, the planet, and human health.
- (information shared from the Vegan Society)
VEGAN FOR THE ANIMALS
- Preventing the exploitation of animals is not the only reason for becoming vegan, but for many it remains the key factor in their decision to go vegan and stay vegan. Having emotional attachments with animals may form part of that reason, while many believe that all sentient creatures have a right to life and freedom. Specifics aside, avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation everywhere. A more detailed overview on why being vegan demonstrates true compassion for animals can be found here.
VEGAN FOR YOUR HEALTH
- Well-planned vegan diets follow healthy eating guidelines, and contain all the nutrients that our bodies need. Both the British Dietetic Association and the American Academy of Nutrition and Dietetics recognise that they are suitable for every age and stage of life. Some research has linked vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer.
- Going vegan is a great opportunity to learn more about nutrition and cooking, and improve your diet. Getting your nutrients from plant foods allows more room in your diet for health-promoting options like whole grains, fruit, nuts, seeds and vegetables, which are packed full of beneficial fibre, vitamins and minerals.
VEGAN FOR THE ENVIRONMENT
- From recycling our household rubbish to cycling to work, we’re all aware of ways to live a greener life. One of the most effective things an individual can do to lower their carbon footprint is to avoid all animal products. This goes way beyond the problem of cow flatulence!
- Why are meat and dairy so bad for the environment?
- The production of meat and other animal products places a heavy burden on the environment – from crops and water required to feed the animals, to the transport and other processes involved from farm to fork. The vast amount of grain feed required for meat production is a significant contributor to deforestation, habitat loss and species extinction. In Brazil alone, the equivalent of 5.6 million acres of land is used to grow soya beans for animals in Europe. This land contributes to developing world malnutrition by driving impoverished populations to grow cash crops for animal feed, rather than food for themselves. On the other hand, considerably lower quantities of crops and water are required to sustain a vegan diet, making the switch to veganism one of the easiest, most enjoyable and most effective ways to reduce our impact on the environment. For more on how veganism is the way forward for the environment, see our environment section.
VEGAN FOR PEOPLE
- Just like veganism is the sustainable option when it comes to looking after our planet, plant-based living is also a more sustainable way of feeding the human family. A plant-based diet requires only one third of the land needed to support a meat and dairy diet. With rising global food and water insecurity due to a myriad of environmental and socio-economic problems, there’s never been a better time to adopt a more sustainable way of living. Avoiding animal products is not just one of the simplest ways an individual can reduce the strain on food as well as other resources, it’s the simplest way to take a stand against inefficient food systems which disproportionately affects the poorest people all over the world. Read more here on how vegan diets can help people.
WHY VEGETARIAN ISN’T ENOUGH
- The suffering caused by the dairy and egg industry is possibly less well publicised than the plight of factory farmed animals. The production of dairy products necessitates the death of countless male calves that are of no use to the dairy farmer, as well as the premature death of cows slaughtered when their milk production decreases. Similarly, in the egg industry, even ‘ethical’ or ‘free range’ eggs involve the killing of the ‘unnecessary’ male chicks when just a day old.
ETHICAL MEAT?
- It’s tempting to want to believe that the meat we eat is ethical, that our ‘food animals’ have lived full, happy lives and that they have experienced no pain or fear at the slaughterhouse. Yet the sad truth is that all living creatures (even those labelled ‘free range’ or ‘organic’) fear death, just as we do. No matter how they are treated when alive, they all experience the same fear when it comes to slaughter.
Chapter 2: Building a Balanced Plate
Nutrient-dense plant foods play a crucial role in a balanced vegan diet, providing a wide array of essential vitamins and minerals. Here are some nutrient-dense plant foods that you should use to build your grocery list:
Fruits and Vegetables: Berries, citrus fruits, leafy greens, cruciferous vegetables (broccoli, cauliflower), carrots, bell peppers.
Legumes: Chickpeas, lentils, black beans, kidney beans, edamame
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds.
Whole Grains: Quinoa, brown rice, oats, whole wheat, barley, bulgur.
Protein: Legumes (beans, lentils), tofu, tempeh, edamame, quinoa, nuts, seeds, and whole grains.
Iron: Dark leafy greens (spinach, kale), lentils, beans, tofu, quinoa, fortified cereals, and dried fruits (apricots, raisins).
Calcium: Fortified plant milks (soy, almond, oat), tofu (if prepared with calcium sulfate), leafy greens (collard greens, bok choy), and fortified orange juice.
Vitamin B12: While vitamin B12 is primarily found in animal products, vegans can obtain it from fortified foods (plant milks, breakfast cereals) and B12 supplements. Regular monitoring and supplementation are often recommended.
Meals and Recipes
Check out our resources tab for recipes and guides for veganizing your Jewish favorites!!! We also have a vegan meal plan with meal ideas for a full week!
Tips for Reading Labels
Watch for Hidden Animal Products:
- Be aware of less obvious animal-derived ingredients like casein (milk protein), whey, lactose, gelatin, renet and certain additives with animal origins (e.g., glycerin, which can be plant-based or animal-derived).
- Many over the counter medications- especially gel ones- use gelatin. Find ones that are labeled as plant based, vegetarian, or vegan.
- Some ingredients may have code words or scientific names. Familiarize yourself with terms like collagen, keratin, and stearic acid, which may indicate animal origin.
- For a fool proof tip, seek out vegan certifications on product packaging, such as the Vegan Society logo or other reputable vegan labels.
Chapter 3: Eating Out and Social Situations
Dining at Restaurants:
- Tread carefully with soups, stews, and sauces often contain animal-based broths or stocks. Even salad dressings might have eggs or other animal products. Its best to always confirm with the restaurant that the food is plant-based before ordering.
- Some people might not know the difference between vegan and vegetarian, so its best to let them know explicitly that you can’t eat meat, fish, dairy, eggs, or honey.
Most Vegan friendly cuisines:
- Mediterranean
- Opt for dishes like hummus, falafel, tabbouleh, stuffed grape leaves, and vegetable skewers. Many Mediterranean cuisines have a wealth of vegan options.
- Asian Cuisine:
- Explore Thai, Japanese, Chinese, or Vietnamese restaurants. Many Asian dishes can be easily adapted to be vegan, such as vegetable stir-fries, tofu-based dishes, sushi with vegetable fillings, and noodle soups with vegetable broths.
- Mexican Cuisine:
- Enjoy plant-based options like bean burritos, vegetable fajitas, guacamole, salsa, and rice dishes. Just confirm that ingredients like rice and beans are cooked without animal-based broths or lards (fats).
- Italian Cuisine:
- Choose pasta dishes with tomato-based sauces, vegetable primavera, and pizzas with a variety of plant-based toppings. Many Italian restaurants offer vegan alternatives for pasta and pizza.
- Indian Cuisine:
- Indian cuisine often includes a variety of vegan dishes. Look for options like vegetable curries, dal, samosas, and biryanis. Be cautious with ghee (clarified butter) and inquire about its use in cooking.
- Middle Eastern Cuisine:
- Explore dishes like baba ganoush, lentil soup, stuffed grape leaves, and falafel. Middle Eastern cuisine often incorporates a variety of flavorful and plant-based ingredients.
Fast food: If you are in a pinch, on a road trip, or otherwise just looking to have some good ‘ol fast food, Taco Bell has remarkably good vegan options that are satiating and tasty! I highly recommend a black bean crunchwrap (no cheese & no sour cream) with some mild hot sauce. You can even add potatoes to it if you’re feeling crazy. Feel free to look on the internet and see what other customizations you can do. Yum!
Social Situations
Kindly inform your host ahead of time that of your dietary needs. It may seem awkward to let them know, but it is better than if you show up and the host feels like you aren’t enjoying yourself because there is nothing to eat. Offer to bring a dish to share- and even if they say you don’t have to, do it anyway!
If you are invited to a group outing at a public location that isn’t up to you, check ahead of time to see if they have vegan options. If they don’t have anything to meet your needs, you may just need to eat beforehand and enjoy a simple side salad and/or drink at the event.
Other tip: I’ve found it in my best interest to always carry snacks around with me to be safe and make sure I’m not going hungry. I recommend vegan protein bars, trail mix, and dried fruit for a snack that will stay well your bag for long periods of time.
Chapter 4: Embracing the Lifestyle
Cruelty-Free Living
Extend your commitment beyond the plate by incorporating cruelty-free actions into your daily life. Pledge to use products that were not tested on animals! To learn more, visit https://shamayim.us/crueltyfree/
Finding Support
Join our Facebook group to connect with like-minded individuals. Share your journey, ask questions, and offer support to others taking part in the challenge.
Follow us on our social media to find other like-minded people!
Facebook: https://www.facebook.com/shamayimjewishanimaladvocacy
Instagram: https://www.instagram.com/shamayimjewishanimaladvocacy/
Twitter/ X: https://twitter.com/Shamayim_
LinkedIn: https://www.linkedin.com/company/shamayim/
TikTok: https://www.tiktok.com/@shamayimanimaladvocacy
Mastodon: https://mastodon.social/@shamayim
YouTube: https://www.youtube.com/@shamayimjewishanimaladvocacy
Chapter 5: Overcoming Challenges
Dealing with Common Criticism
Unfortunately not everyone will be receptive or open minded to your diet choices (even though they are personal!) Here are a few examples of common criticism we receive as Jewish vegans.
But kosher meat is ethical!
Unfortunately, animals may be raised in devastating conditions but slaughtered in a way that is consistent with the laws of kashrut and be considered halachically kosher. At the end of the day, the kosher industry is still a business and until we demand changes they will continue to push the limit. They may practice the letter of the law but not the spirit of the law. People, even family, often push back on the one who takes a stand because they feel challenged, threatened, or judged. In my experience, family members who challenge on this issue often come around to support once they realize this isn’t just a short phase but that the vegetarian/vegan is holding their ethical conviction strongly and just how important the issue is to them. It’s a great opportunity to open up respectful channels of communication that help family members understand the importance of their support and to offer support to them in areas they may need. Loving and supporting family members with different convictions and ideologies from our own is really important for families to be healthy and strong. This can be very challenging but can also be very rewarding. I wish you continued inspiration, strength, and growth!
Humans are supposed to eat meat, we’re natural omnivores!
While humans have historically consumed both plant and animal products, our ability to thrive on a plant-based diet is supported by numerous health organizations. Many people find that a well-balanced vegan diet meets all nutritional needs without the ethical and environmental concerns associated with animal agriculture.
You won’t get enough protein!
There are plenty of plant-based sources of protein, including legumes, tofu, tempeh, nuts, seeds, and grains. Many athletes and bodybuilders follow vegan diets and meet their protein needs without issues. It’s about making informed choices and planning a balanced diet.
I could never be vegan, it’s too expensive!
A vegan diet can be affordable, especially when focusing on whole, plant-based foods like beans, rice, vegetables, and fruits. It’s not about buying expensive substitutes; it’s about choosing cost-effective, nutritious options.
I could never be vegan, its too extreme! Everything is okay in moderation!
Veganism is a personal choice based on ethics, health, and environmental concerns. It’s becoming more convenient with the growing availability of plant-based options in supermarkets and restaurants. Every choice we make has an impact, and many find aligning their lifestyle with their values to be rewarding.
Celebrating Success & Staying motivated:
Reminder: YOU DON’T HAVE TO BE PERFECT!!! Any lifestyle change or choice is a journey. At the end of the day, small, steady steps are better than making a drastic change that you get burnt out on after 2 weeks. Even if you take 3 steps forward and 2 steps back, you’re still moving in the right direction, and you should be proud of that. Celebrating your own successes, no matter how small, will also help you to stay motivated and make you realize the impact you’re having every day!
Finding inspiration in others is a great way to stay motivated. Look to other people’s vegan journeys to find inspiration! See this list of vegan celebrities. Who knows, your favorite actor, singer, or athlete might just be vegan, too.
As you embark on this plant-powered adventure, remember that transitioning to veganism is a personal journey. Be patient with yourself, embrace the learning curve, and savor the positive changes you’re making for your health, the environment, and the well-being of animals. Welcome to the vibrant and compassionate world of veganism – your journey has just begun!
Disclaimer:
The information provided above is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Before making significant changes to your diet, especially if you have existing health issues or concerns, it is crucial to consult with a qualified healthcare professional. Individual health needs vary, and what may be suitable for one person may not be appropriate for another. Your doctor can provide personalized guidance based on your specific health situation and help you make informed decisions about your diet and lifestyle.
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