Q. What nutrition needs should I watch out for when dropping meat, eggs, and dairy from my diet?

A. In general, as long as you have a varied diet and consume sufficient calories, you won't have any unusual nutrition needs. For extra insurance, opt for calcium- or vitamin-enriched foods, such as soy milk and orange juice. And because there is no conclusive research showing that vegans can get an adequate supply of B-12 without supplements, take a B-12 supplement several times a week (these are most effective when allowed to dissolve under the tongue).

Health Questions

Q. What about protein? How do I get enough protein on a vegan diet?

A. The original source of protein on the planet comes from plants. You'll be getting your protein from plants, just like Elephants, Giraffes, Apes, and cows obtain their protein.  When was the last time you heard of a human keeling over from a protein deficiency? When was the last time you heard of someone keeling over because of arteries clogged with animal fat? The problem with protein is that many of us eat too much of it. When our protein comes from animal foods, we get an unhealthy dose of fat and cholesterol along with it. Plant-based foods provide sufficient protein — with no cholesterol whatsoever — and are not associated with heart disease, osteoporosis, and kidney problems. As long as you are eating a decent variety of healthy vegan foods and are getting enough calories, you can be confident that you are consuming sufficient protein. 

Q. Is a vegan diet appropriate for athletes and bodybuilders?

A. People mostly wonder if vegan athletes get sufficient protein. The answer is yes. However, the needs of elite and professional athletes differ from those of weekend warriors for vegans and non-vegans alike. If you are a serious athlete, do your homework by reading a book such as The Vegetarian Way by Virginia and Mark Messina.  Check out Veganbodybuilding.com to see just a few of the vegan body builders around the world or Kenneth G William's vegan bodybuilding website.

Q. Can a vegan diet meet the special nutrition needs of women, such as calcium and iron?

A. Yes. Sufficient calcium can be obtained from plant foods. The same is true for iron. Vegetarians are no more likely to be iron deficient than anyone else. In fact, vegetarian diets contain more iron than meat-based diets, and vegans have the highest iron intake of all. In a study conducted in Great Britain, researchers found that vegan children consumed twice as much iron as nonvegetarian children.

 Questions on Being Vegan

Q. Will I pay more for my food as a vegan?

A. Pound for pound, fresh veggies usually cost less than meat. And beans and rice are always cheaper by far. But if you're into convenience foods or vegan processed foods, such as "fake" ice creams, some products may be more expensive than nonvegan varieties. As you change your shopping style, you're likely to find you spend far less on food than you did before becoming vegan.

Q. Is it hard to be vegan? Don't you miss burgers, yogurt, cheese, etc...?

A. Remember, veganism is about ending the domination of other animals, therefore you won't miss a thing.  There are, however, TONS of fantastic foods you can enjoy and you'll feel even better for ending domination of animals in your own life. 

 Dining Out

Q. What fast-food items can I order at chain restaurants?

A. Vegetable subs. Vegetable tacos, bean burritos (ask for no cheese, and be sure there's no lard in the beans and that the rice has not been cooked in chicken stock). Salads without eggs, cheese, meats, and dairy, egg, or honey based-dressings. Baked potatoes. French fries (watch for fries cooked in or coated with beef tallow) or cooked in the same oil as the animal products.

Q. Generally speaking, which kinds of restaurants offer the most options for vegans?

A. The number of vegetarian and vegetarian-friendly restaurants is growing, as is the presence of natural food stores, which often include in-house cafes. When one of these isn't at hand, trot to the nearest ethnic restaurant, such as Mediterranean, Mexican, Indian, Italian, Thai, or Japanese (believe it or not, sushi restaurants often offer great tofu and sea vegetable options). Buffet restaurants are another option, although these can be tricky if the ingredients for each dish aren't clearly labeled. Wherever you go, you have the opportunity to educate servers and chefs about veganism and encourage them to whip up something special for you. 

Travel

Q. How can I travel successfully as a vegan?

A. A little research in advance can help, including a consultation with a travel agent specializing in veggie travel, which is an emerging niche in the travel industry. Your game plan may include talking to the hotel chef before you book your room reservation. When planning ahead for meals isn't possible, opt for Middle Eastern or Mexican restaurants, which tend to serve veggie fare. When possible, you may want to stash some energy bars, mini soy milks, almonds, etc., in your travel gear to help tide you over in a pinch. And wherever you are staying, you might keep an eye open for farmers markets and natural food stores, and create your own small stock of snacks.  When looking for vegan restaurants throughout the world, check out Happy Cow or Veg Dining.

 Social Situations

Q. I'm in my teens and my parents have gone out of their way to discourage me from eating a vegan diet. Since my parents do all the food shopping, I don't have many choices. What should I do?

A. Your parents may be concerned that this food choice — which is unfamiliar to them — is harmful to you. It will take some patience and skill on your part to educate them otherwise. Print out a copy of the American Dietetic Association's Position Paper on Vegetarian Diets and share it with your parents. This document will go a long way toward convincing them that you are choosing a healthy and nutritionally adequate way of eating. 

Q. How should I handle my boyfriend/girlfriend, who has no interest in vegan eating and discourages me from following this diet?

A. Co-veganism clearly simplifies a dating relationship. However, when it isn't happening, what should be happening nonetheless is mutual respect. If your guy or gal isn't supporting and respecting your personal choices, you may want to give up more than meat and dairy products. 

Q. I live in a college dormitory. The options for vegans are poor to nonexistent. What advice do you have for eating vegan under these circumstances?

A. First of all, don't give up on the possibility of educating your school's administration and food service about the importance of offering vegan food choices. Do your homework and respectfully present information about veganism to those who make the decisions. You may be surprised by their receptive response. If you find a group of other vegans on campus, your efforts at activism can go much further if you combine forces. If your efforts don't bring vegan options to your cafeteria, work with the administration — again, respectfully — to be excused from purchasing mandatory meal plans. Then use the meal plan money to buy a dorm-sized fridge and vegan foods to stash in your room.

Q. I've decided to become vegan but my husband/wife doesn't support my choice and plans to continue eating animal foods. What should I do?

A. It's normal to feel frustrated when the person closest to you doesn't share your views or enthusiasm when you make a landmark change in your life. Remember, though, that the choice to become vegan is an individual choice. Over time, show support when your partner chooses a vegan meal or compliments you on a vegan dish you've created. Share information in a positive, nonjudgmental way so your partner understands the reasons behind your personal choice. Through your patience and the positive power of your example, you may find that veganism spreads.

 Animal Ingredients Questions

Q: Doesn't it take a lot of effort to find out what products are vegan?

A. You only have to learn about a product once. When at a restaurant, please extra polite to the servers and explain your diet and ask them to assist you in finding items that are 100% free from animal products.  You can also call in advance to inquire.  If you find a restaurant that doesn't have much too offer a vegan, make note of this and talk to the manager afterwards or call the restaurant.  This is a great opportunity to encourage them to add more vegan items to their menu.  When a restaurant adds more vegan items, they've opened their door to new customers that would have never entered previously.

Q. What are the best sources for finding out about animal ingredients and animal testing for specific products and ingredients?

A. You can rely on a reputable source such as Animal Ingredients from A to Z by E. G. Smith Collective. Or you can simplify: limit the amount of stuff you buy or buy more natural, unprocessed stuff that doesn't even need an ingredient label. In addition, you can search for the Vegan Society's Sunflower symbol on the product.  You can also contact some of the companies and encourage them to use the Vegan Society's Sunflower symbol on their products.

Q. What's the buzz about honey?

A. Vegans eliminate honey from their diets because honey belongs to the bees, just as cows' milk belongs to the cows. In addition, beekeeping involves domination over another animal, which is what vegans seek to eliminate.

Q. Some people say that white sugar isn't vegan. What's the scoop?

A. The not-so-sweet thing about refined white sugar is that bone char — an animal by-product — sometimes is used in processing. If you want to avoid white sugar, some excellent substitutes include sucanat or maple syrup.

Q. What about beers and wines? Are they vegan?

A. When you're at the pub, you don't expect the fish and chips to be in your pint. But there is something fishy going on in some brews: Isinglass, a substance taken from the swim bladders of fish, is used to clarify some beers. Wine is sometimes clarified with animal products such as gelatin or albumin. If you're serious about identifying animal products in beer and wine, your best bet is to contact the makers of your favorite brands. Most brands of beer are vegan. A partial listing can be found in Animal Ingredients from A to Z published by AK press.