A Guide to Going Veg
Below is a list of the contents of this page. Scroll down to find what you want.
Getting started:
- vegetarian
- vegan
Replacements for Animal Ingredients:
- meat
- dairy and eggs
Hidden Nasties
Nutrition
Eating Out
Eating while Travelling
Dealing with Friends and Family
Heath and an animal-free diet
Frequently Asked Questions
Resources for more info
Glossary of Common Animal Ingredients
Getting started:
- vegetarian
- vegan
Replacements for Animal Ingredients:
- meat
- dairy and eggs
Hidden Nasties
Nutrition
Eating Out
Eating while Travelling
Dealing with Friends and Family
Heath and an animal-free diet
Frequently Asked Questions
Resources for more info
Glossary of Common Animal Ingredients
Getting Started
Going Vegetarian
If you’re just now switching to a vegetarian diet, you may find trying to adapt your favourite meals into meat-free versions the easiest. Replacing meat in recipes (e.g. lasagne, pasta, nachos, stir-fries) with textured vegetable protein, tofu or beans can be an easy transition. For more ideas on how to make your meals animal free, click here.
This gives substitutes for the foods you are already eating, along with recipes.
Make sure you don’t just take meat out from your diet without replacing it with alternative sources of protein, vitamins and minerals. If you find it challenging to go completely veggie straight away, first try one day a week, increasing this until you are totally vegetarian. Don’t give up if you succumb to eating meat one day. Just remind yourself why you have chosen to lead a compassionate lifestyle and decide to stay vegetarian.
Helpful hints
• Cook more than you need for one meal and refrigerate or freeze the rest for quick future meals.
• Checking out veggie/vegan cookbooks will give you heaps of information on the best foods for essential nutrients and start you experimenting with new foods and recipes. Look for: Alison Holst Meals Without Meat, Alison and Simon Holst Very Easy Vegetarian Cookbook and Rose Elliot The Supreme Vegetarian Cookbook;. Easy Vegan Cooking – Over 350 Delicious Recipes for Every Occasion.
• Be aware that many products, particularly confectionary, jellies and cheesecakes contain gelatine – (boiled bones and hooves). Check the list of ingredients.
• If you live life in a rush, make use of convenience foods such as ready made soups, beans, sauces and flavoured rice mixes to save time. Check ingredient lists to avoid ingredients like lard (animal fat) and gelatine. Also watch out for some ready-made sauces and soups which use chicken or beef base - check the small print on the back.
• Visit health food stores and explore the varieties of non-animal foods available eg: bulgar wheat, couscous, miso, hummus and tahini. Ask for advice if you are unfamiliar with the uses of some of the products.
• Ethnic and Asian markets often sell many varieties of vegetarian food.
• Supermarkets often have an organic/health foods section that contains non-animal meals and ingredients.
• An increasing number of companies are registered to use the NZ Vegetarian Society’s symbol. When you see this on products, you know that it adheres to strict vegetarian criteria, including only containing vegetarian cheese and being free of animal fat and gelatine.
Resources
The New Zealand Vegetarian Society produces resources and information making it easy to be a veggie.
Complete Idiots Guide to being Vegetarian by Frankie Avalon Wolfe
Going Vegan
One of the most noticeable changes when becoming vegan is not eating eggs and dairy products. Animal products are high in cholesterol and saturated fat, so reducing these and eventually replacing them with alternatives will be of great benefit to your health.
Some people are worried that by going vegan, they will have a limited range of foods to choose from. However, as you learn about the wide variety of foods available, often your selection of ingredients will become much greater. Getting a good vegan cook book is a great way to experiment with unfamiliar ingredients and styles of cooking. You can substitute non-animal ingredients into most recipes. See the list below of “Alternatives for Vegans”.
It may take rather more planning to ensure that you have vegan food when you are out and about, so planning and pre-preparation can made it much easier. See the section below “Eating Out”, for advice on finding vegan food at restaurants and takeaways.
· Milk chocolate is obviously not dairy-free, but many dark chocolates are. Traditionally, quality chocolate does not contain any milk products. Richfields, much of the Whittakers range, Campbell & Blacks, Lindt and even After Eights are vegan, and available in most supermarkets. Start looking at the ingredients lists to find other choices.
· Most biscuits contain dairy products, especially whey. Look for McVities Digestives (plain not chocolate) and Kraft Oreos, which are both vegan.
Resources
A book of vegan products available in New Zealand, is produced by the The Vegan Society of Aotearoa.
If you’re just now switching to a vegetarian diet, you may find trying to adapt your favourite meals into meat-free versions the easiest. Replacing meat in recipes (e.g. lasagne, pasta, nachos, stir-fries) with textured vegetable protein, tofu or beans can be an easy transition. For more ideas on how to make your meals animal free, click here.
This gives substitutes for the foods you are already eating, along with recipes.
Make sure you don’t just take meat out from your diet without replacing it with alternative sources of protein, vitamins and minerals. If you find it challenging to go completely veggie straight away, first try one day a week, increasing this until you are totally vegetarian. Don’t give up if you succumb to eating meat one day. Just remind yourself why you have chosen to lead a compassionate lifestyle and decide to stay vegetarian.
Helpful hints
• Cook more than you need for one meal and refrigerate or freeze the rest for quick future meals.
• Checking out veggie/vegan cookbooks will give you heaps of information on the best foods for essential nutrients and start you experimenting with new foods and recipes. Look for: Alison Holst Meals Without Meat, Alison and Simon Holst Very Easy Vegetarian Cookbook and Rose Elliot The Supreme Vegetarian Cookbook;. Easy Vegan Cooking – Over 350 Delicious Recipes for Every Occasion.
• Be aware that many products, particularly confectionary, jellies and cheesecakes contain gelatine – (boiled bones and hooves). Check the list of ingredients.
• If you live life in a rush, make use of convenience foods such as ready made soups, beans, sauces and flavoured rice mixes to save time. Check ingredient lists to avoid ingredients like lard (animal fat) and gelatine. Also watch out for some ready-made sauces and soups which use chicken or beef base - check the small print on the back.
• Visit health food stores and explore the varieties of non-animal foods available eg: bulgar wheat, couscous, miso, hummus and tahini. Ask for advice if you are unfamiliar with the uses of some of the products.
• Ethnic and Asian markets often sell many varieties of vegetarian food.
• Supermarkets often have an organic/health foods section that contains non-animal meals and ingredients.
• An increasing number of companies are registered to use the NZ Vegetarian Society’s symbol. When you see this on products, you know that it adheres to strict vegetarian criteria, including only containing vegetarian cheese and being free of animal fat and gelatine.
Resources
The New Zealand Vegetarian Society produces resources and information making it easy to be a veggie.
Complete Idiots Guide to being Vegetarian by Frankie Avalon Wolfe
Going Vegan
One of the most noticeable changes when becoming vegan is not eating eggs and dairy products. Animal products are high in cholesterol and saturated fat, so reducing these and eventually replacing them with alternatives will be of great benefit to your health.
Some people are worried that by going vegan, they will have a limited range of foods to choose from. However, as you learn about the wide variety of foods available, often your selection of ingredients will become much greater. Getting a good vegan cook book is a great way to experiment with unfamiliar ingredients and styles of cooking. You can substitute non-animal ingredients into most recipes. See the list below of “Alternatives for Vegans”.
It may take rather more planning to ensure that you have vegan food when you are out and about, so planning and pre-preparation can made it much easier. See the section below “Eating Out”, for advice on finding vegan food at restaurants and takeaways.
· Milk chocolate is obviously not dairy-free, but many dark chocolates are. Traditionally, quality chocolate does not contain any milk products. Richfields, much of the Whittakers range, Campbell & Blacks, Lindt and even After Eights are vegan, and available in most supermarkets. Start looking at the ingredients lists to find other choices.
· Most biscuits contain dairy products, especially whey. Look for McVities Digestives (plain not chocolate) and Kraft Oreos, which are both vegan.
Resources
A book of vegan products available in New Zealand, is produced by the The Vegan Society of Aotearoa.
Replacements for Animals Ingredients
Meat Alternatives
Not every vegetarian wants to replace meat with a ‘meaty’ alternative, but many are worth trying. Vegetarian ‘meats’ can be found scattered throughout the shelves of most supermarkets and health food stores. Soy Works and Bean Supreme e brands make vege sausages, patties and tofu luncheon. Sanitarium offer a range of canned treats including ‘Nutmeat’, ‘Tender Pieces’ (wheat gluten) and savory lentils, all suitable for vegetarians and vegans. A large range of vegetarian and mostly vegan meat substitutes are marketed by Blissful and available from Asian shops. Hungry do frozen veggie burgers, while Fry’s do a range of burgers, schnitzels, sausages and mince. Keep your eyes open and you will find new products appearing all the time, especially in healthfood stores.
Textured Vegetable Protein (TVP): This is a soy based mince. It is also sold as ‘soya mince’ or ‘soya chunks’ by Healtheries. Soak in water then add to recipes in a similar way to meat.
Tofu: an excellent source of protein, iron and calcium, and extremely versatile. It is made from soy bean curd and its unique tasteless quality enables it to soak up flavours to make wonderful sweet or savoury dishes. It is sold in supermarkets and health stores, but is usually cheapest from Asian shops. The silken type is most useful in desserts and sauces, while firm tofu works best for recipes requiring chunks or slices. Sometimes tofu is available pre-marinaded, so that it already has a flavour. Fresh tofu is usually stored in water. If you are not using it immediately, keep it refridgerated and change the water daily.
Tempeh: a fermented soya bean product, high in protein and with a delicious nutty flavour. Don’t be put off by the strange look of it, often with a marbling of mold. It is injected with mold spores, just like blue cheese and due to the fermentation process, is very easy to digest.
Miengin: traditionally used in vegetarian Asian cuisine, Miengin is made from wheat and flavoured with natural spices and marinades - very versatile and tasty. In NZ, it is made in This is currently only available in Christchurch by Miengin House.. They have other suppliers around the country, such as Commonsense Organics in Wellington and also do mail-order. Contact 03 365 9952.
Seitan: another wheat product similar to Miengin. It is a great sausage alternative, but not widely available yet in New Zealand. It has been found at Huckleberry Farms health shops in Auckland.
Alternatives to Dairy Products and Eggs
There are often a variety of brands and flavours available, some of which are listed below If you don’t like one, try another until you find one to suit your taste.
Milk
Soy rice, oat or almond milk can all be used just like cow’s milk. As well as plain, there are flavoured varieties such as chocolate, strawberry and vanilla. Vitasoy, Sanitarium So Good, Get Natural and Rice Dream are available from supermarkets, as well as health shops and many dairies. So Good has added vitamin B12. Supermarkets may also have own brand soy milks. Experiment with the different varieties until you find one you like.
Butter
Butter is simple to replace with dairy-free margarines like Olivani (not the lite variety) or Home Brand Table Spread from Foodtown/Countdown/Woolworths or you can use vegetable oils.
Yoghurt
Bean Me Up soy yoghurt is available from some supermarkets and health food stores. It tastes rather plain on its own, but is easily livened up by adding fresh or tinned fruit. Most supermarkets also sell Kingland Soy yoghurt in a variety of fruit flavours.
Ice Cream
There is no need to miss out on ice cream. So Good do a range of ice cream flavours and so do Litelicks. Sorbet can be found in some places including supermarkets.
Cheese
Scheese and Cheezly (which melts when heated) are two brands of vegan cheese that are imported from the UK. They are available at SAFE’s Cruelty Free Shop in Auckland and some health food stores. You can also order Cheezly direct from Angel Food, who import it. Nutritional yeast is ‘cheese-like’ and can be sprinkled on food for this effect or used in cheese sauces. To make your own vegan cheese varieties such as Brie and Colby, and for loads of vegan cheese based recipes, get The Uncheese Cookbook by Joanne Stepaniak (Book Publishing Co, 1994).
Eggs
Try scrambled tofu as a yummy alternative to scrambled eggs. Spice it up with some onion, mushroom, seasonings, soy sauce and enjoy! In baking you can use commercial egg replacer (Orgran); extra liquid ingredients; soy flour; mashed banana or tofu. For loaves and burgers use tomato paste; mashed potato; moistened bread crumbs; rolled oats or flour/oil mix.
For more ways to replace dairy and eggs go to: Vegetarian Christchurch alternatives.
Not every vegetarian wants to replace meat with a ‘meaty’ alternative, but many are worth trying. Vegetarian ‘meats’ can be found scattered throughout the shelves of most supermarkets and health food stores. Soy Works and Bean Supreme e brands make vege sausages, patties and tofu luncheon. Sanitarium offer a range of canned treats including ‘Nutmeat’, ‘Tender Pieces’ (wheat gluten) and savory lentils, all suitable for vegetarians and vegans. A large range of vegetarian and mostly vegan meat substitutes are marketed by Blissful and available from Asian shops. Hungry do frozen veggie burgers, while Fry’s do a range of burgers, schnitzels, sausages and mince. Keep your eyes open and you will find new products appearing all the time, especially in healthfood stores.
Textured Vegetable Protein (TVP): This is a soy based mince. It is also sold as ‘soya mince’ or ‘soya chunks’ by Healtheries. Soak in water then add to recipes in a similar way to meat.
Tofu: an excellent source of protein, iron and calcium, and extremely versatile. It is made from soy bean curd and its unique tasteless quality enables it to soak up flavours to make wonderful sweet or savoury dishes. It is sold in supermarkets and health stores, but is usually cheapest from Asian shops. The silken type is most useful in desserts and sauces, while firm tofu works best for recipes requiring chunks or slices. Sometimes tofu is available pre-marinaded, so that it already has a flavour. Fresh tofu is usually stored in water. If you are not using it immediately, keep it refridgerated and change the water daily.
Tempeh: a fermented soya bean product, high in protein and with a delicious nutty flavour. Don’t be put off by the strange look of it, often with a marbling of mold. It is injected with mold spores, just like blue cheese and due to the fermentation process, is very easy to digest.
Miengin: traditionally used in vegetarian Asian cuisine, Miengin is made from wheat and flavoured with natural spices and marinades - very versatile and tasty. In NZ, it is made in This is currently only available in Christchurch by Miengin House.. They have other suppliers around the country, such as Commonsense Organics in Wellington and also do mail-order. Contact 03 365 9952.
Seitan: another wheat product similar to Miengin. It is a great sausage alternative, but not widely available yet in New Zealand. It has been found at Huckleberry Farms health shops in Auckland.
Alternatives to Dairy Products and Eggs
There are often a variety of brands and flavours available, some of which are listed below If you don’t like one, try another until you find one to suit your taste.
Milk
Soy rice, oat or almond milk can all be used just like cow’s milk. As well as plain, there are flavoured varieties such as chocolate, strawberry and vanilla. Vitasoy, Sanitarium So Good, Get Natural and Rice Dream are available from supermarkets, as well as health shops and many dairies. So Good has added vitamin B12. Supermarkets may also have own brand soy milks. Experiment with the different varieties until you find one you like.
Butter
Butter is simple to replace with dairy-free margarines like Olivani (not the lite variety) or Home Brand Table Spread from Foodtown/Countdown/Woolworths or you can use vegetable oils.
Yoghurt
Bean Me Up soy yoghurt is available from some supermarkets and health food stores. It tastes rather plain on its own, but is easily livened up by adding fresh or tinned fruit. Most supermarkets also sell Kingland Soy yoghurt in a variety of fruit flavours.
Ice Cream
There is no need to miss out on ice cream. So Good do a range of ice cream flavours and so do Litelicks. Sorbet can be found in some places including supermarkets.
Cheese
Scheese and Cheezly (which melts when heated) are two brands of vegan cheese that are imported from the UK. They are available at SAFE’s Cruelty Free Shop in Auckland and some health food stores. You can also order Cheezly direct from Angel Food, who import it. Nutritional yeast is ‘cheese-like’ and can be sprinkled on food for this effect or used in cheese sauces. To make your own vegan cheese varieties such as Brie and Colby, and for loads of vegan cheese based recipes, get The Uncheese Cookbook by Joanne Stepaniak (Book Publishing Co, 1994).
Eggs
Try scrambled tofu as a yummy alternative to scrambled eggs. Spice it up with some onion, mushroom, seasonings, soy sauce and enjoy! In baking you can use commercial egg replacer (Orgran); extra liquid ingredients; soy flour; mashed banana or tofu. For loaves and burgers use tomato paste; mashed potato; moistened bread crumbs; rolled oats or flour/oil mix.
For more ways to replace dairy and eggs go to: Vegetarian Christchurch alternatives.
Hidden Nasties
Start checking labels of processed foods for animal ingredients. Egg and dairy products, lactic acid, lecithin, casein and pepsin are some examples. A glossary of animal ingredients can be found at the end of this guide. You will find yourself becoming a food detective, which has the added advantage that you gain awareness of what really is in the food you buy.
•E numbers are an international code system for labeling ingredients or substances. SAFE has a list available, so you can tell which are made from animals.
•Bone char from animals is used in the refining process of some sugars.
•Many wines and beers use animal ingredients including blood, isinglass (fish extract) or egg in their production. Steinlager, Heineken, Macs, Guinness and micro filtered beers do not use isinglass in their fining process. Vegan wines are available from Wrights Wines The Vegan Society of Aotearoa also has a list of vegan beers.
•Worcestershire sauce contains anchovies (fish).
•Bread may be made from animal based emulsifiers. Also watch out for bread glazed with egg. It may also contain enzymes from an animal source.
•Vitamins as supplements or added to foods, such as cereal, can be animal sourced.
•Sour cream may be used in guacamole.
If you are not sure of the sources of ingredients in the food you eat, you can contact the manufacturer (details should be listed on the packaging). This will not only set your own mind at rest, that you are not consuming animal products, but also makes manufacturers aware that there is a market for non-animal foods.
•E numbers are an international code system for labeling ingredients or substances. SAFE has a list available, so you can tell which are made from animals.
•Bone char from animals is used in the refining process of some sugars.
•Many wines and beers use animal ingredients including blood, isinglass (fish extract) or egg in their production. Steinlager, Heineken, Macs, Guinness and micro filtered beers do not use isinglass in their fining process. Vegan wines are available from Wrights Wines The Vegan Society of Aotearoa also has a list of vegan beers.
•Worcestershire sauce contains anchovies (fish).
•Bread may be made from animal based emulsifiers. Also watch out for bread glazed with egg. It may also contain enzymes from an animal source.
•Vitamins as supplements or added to foods, such as cereal, can be animal sourced.
•Sour cream may be used in guacamole.
If you are not sure of the sources of ingredients in the food you eat, you can contact the manufacturer (details should be listed on the packaging). This will not only set your own mind at rest, that you are not consuming animal products, but also makes manufacturers aware that there is a market for non-animal foods.
Nutrition
While being a veggie or vegan is a very healthy choice, it is important to have a basic understanding of the sources of nutrients you need to remain fit and healthy.
If you are living with parents, you may want to show them these guidelines, so that together you can be sure you are getting all the nutrients you need from your new diet. We have included many links to more information that can be found in books and on the internet.
Plan to eat a wide variety of foods, especially wholefoods. Include plenty of wholegrains, fruit and vegetables, especially the strong coloured ones for example red cabbage, dark green broccoli and yellow peppers. Aim to minimise highly-processed foods and those containing hydrogenated vegetable oils.
Back in the 1950s, the Four Food Groups were developed, which said that meat and dairy products were needed for health. Many years of research in to healthy eating has led to the promotion of a diet low in fat and cholesterol, which is high in veggies and whole grains. In 1991 the Physicians Committee for Responsible Medicine (PCRM) developed the New Four Food Groups:
Fruit – 3 or more servings a day (serving is 1 medium piece of fruit; ½ cup cooked fruit; 4 oz juice
Legumes – 2 or more servings a day (serving is ½ cup cooked beans, 4 oz tofu or tempeh; 8 oz soy milk)
Whole Grains – 5 or more servings a day (serving is ½ cup hot cereal; 1 oz dry cereal, 1 slice bread)
Vegetables – 4 or more servings a day (serving is 1 cup raw veg; ½ cup cooked veg).
For more info on the four food groups click here.
Nutrient sources in an animal-free diet
Protein (include 2-3 servings a day)
Found in soy products such as tofu*, tempeh*, wild rice*, quinoa*, pulses such as lentils and beans, nuts and seeds e.g. sesame or sunflower, wholegrains, millet. Sprouted seeds and legumes are much higher in usable protein than their non-sprouted, cooked equivalents and much higher in vitamins also. You can either buy these or sprout your own.
* complete proteins (this means that they contain all the essential acids needed by people in the one food. Incomplete proteins are still a great source of nutrition; you just need to make sure that you eat a variety of them, so that you get all the amino acids you need.
Essential Fatty Acids (include some every day)
Flaxseed, rapeseed or hempseed oil (rich in Omega 3), olives, nuts and seeds, avocados.
The best way to use flaxseeds is to grind them just before use. The oils need to be kept cold and never used for cooking, as cooking destroys their nutritional value. You could add a tablespoon of flaxseed oil, for example, to a morning soy milk and fruit smoothie.
Essential Minerals
Calcium (2- 4 servings daily)
Soy (tofu, tempeh, enriched soy milk); green leafy veggies; parsley; watercress; almonds; brazils; figs; sesame and sunflower seeds.
Zinc (include daily)
Brazil nuts; almonds; lentils; pumpkin and sesame seed;, wholegrains; soy; wheatgerm.
Iron (1 to 2 servings daily)
Dried Fruit; molasses; soy; beans and pulses; wholegrains; parsley; pumpkin seeds; millet; prune juice.
Iron is best absorbed with vitamin C.
Candidiasis [imbalance of candida bowel flora, rampant in our society], chronic diarrhoea or constipation and Irritable Bowel Syndrome, will all affect levels of iron absorbed into blood. This is true for B12 also.
Magnesium (2 to 4 servings daily)
Pumpkin and sesame seeds; bran; almonds; soy; wholegrains; kelp; dried figs; green leafy veggies.
Iodine (eat daily)
Seaweed such as kelp; iodised sea salt; dark green leafy veggies.
Selenium, Potassium and Phosphorus (eat daily)
Chick peas; brazil nuts; wholegrains; pumpkin seeds; yeast extract;potatoes.
N.B. Zinc, iodine and selenium are almost absent in New Zealand soil, so it is useful to ensure you get some overseas sources of foods containing these minerals, e.g. 1 brazil nut a day takes care of your selenium requirement.
Essential Vitamins
Water Soluble (eat daily)
Vit B complex/folic acid – green leafy veggies; pumpkin seeds; broccoli; wholemeal bread; mushrooms; bananas; beansprouts; yeast extract
Vit B12 – fortified products include So Good soy milk; cereals; supplements such as Solgar. Best absorbed when eaten with folic acid.
Vit C – fruit, especially citrus, melons and strawberries; leafy green veggies; parsley; broccoli.
Fat Soluble ( eat 3 – 5 times per week)
Vit A – yellow/orange/red veggies, e.g. carrots, spinach, capsicum, beetroot; dark green leafy veggies; dried apricots; sweet potato.
Vit D – 30 minutes of direct sunlight on the hands and face, three times a week; enriched animal-free margarine; fortified breakfast cereals.
Vit E – avocados; nuts and seeds; tahini; wheatgerm; vegetable oils.
Vit K – kelp & other seaweed; green leafy veggies; molasses.
If you are living with parents, you may want to show them these guidelines, so that together you can be sure you are getting all the nutrients you need from your new diet. We have included many links to more information that can be found in books and on the internet.
Plan to eat a wide variety of foods, especially wholefoods. Include plenty of wholegrains, fruit and vegetables, especially the strong coloured ones for example red cabbage, dark green broccoli and yellow peppers. Aim to minimise highly-processed foods and those containing hydrogenated vegetable oils.
Back in the 1950s, the Four Food Groups were developed, which said that meat and dairy products were needed for health. Many years of research in to healthy eating has led to the promotion of a diet low in fat and cholesterol, which is high in veggies and whole grains. In 1991 the Physicians Committee for Responsible Medicine (PCRM) developed the New Four Food Groups:
Fruit – 3 or more servings a day (serving is 1 medium piece of fruit; ½ cup cooked fruit; 4 oz juice
Legumes – 2 or more servings a day (serving is ½ cup cooked beans, 4 oz tofu or tempeh; 8 oz soy milk)
Whole Grains – 5 or more servings a day (serving is ½ cup hot cereal; 1 oz dry cereal, 1 slice bread)
Vegetables – 4 or more servings a day (serving is 1 cup raw veg; ½ cup cooked veg).
For more info on the four food groups click here.
Nutrient sources in an animal-free diet
Protein (include 2-3 servings a day)
Found in soy products such as tofu*, tempeh*, wild rice*, quinoa*, pulses such as lentils and beans, nuts and seeds e.g. sesame or sunflower, wholegrains, millet. Sprouted seeds and legumes are much higher in usable protein than their non-sprouted, cooked equivalents and much higher in vitamins also. You can either buy these or sprout your own.
* complete proteins (this means that they contain all the essential acids needed by people in the one food. Incomplete proteins are still a great source of nutrition; you just need to make sure that you eat a variety of them, so that you get all the amino acids you need.
Essential Fatty Acids (include some every day)
Flaxseed, rapeseed or hempseed oil (rich in Omega 3), olives, nuts and seeds, avocados.
The best way to use flaxseeds is to grind them just before use. The oils need to be kept cold and never used for cooking, as cooking destroys their nutritional value. You could add a tablespoon of flaxseed oil, for example, to a morning soy milk and fruit smoothie.
Essential Minerals
Calcium (2- 4 servings daily)
Soy (tofu, tempeh, enriched soy milk); green leafy veggies; parsley; watercress; almonds; brazils; figs; sesame and sunflower seeds.
Zinc (include daily)
Brazil nuts; almonds; lentils; pumpkin and sesame seed;, wholegrains; soy; wheatgerm.
Iron (1 to 2 servings daily)
Dried Fruit; molasses; soy; beans and pulses; wholegrains; parsley; pumpkin seeds; millet; prune juice.
Iron is best absorbed with vitamin C.
Candidiasis [imbalance of candida bowel flora, rampant in our society], chronic diarrhoea or constipation and Irritable Bowel Syndrome, will all affect levels of iron absorbed into blood. This is true for B12 also.
Magnesium (2 to 4 servings daily)
Pumpkin and sesame seeds; bran; almonds; soy; wholegrains; kelp; dried figs; green leafy veggies.
Iodine (eat daily)
Seaweed such as kelp; iodised sea salt; dark green leafy veggies.
Selenium, Potassium and Phosphorus (eat daily)
Chick peas; brazil nuts; wholegrains; pumpkin seeds; yeast extract;potatoes.
N.B. Zinc, iodine and selenium are almost absent in New Zealand soil, so it is useful to ensure you get some overseas sources of foods containing these minerals, e.g. 1 brazil nut a day takes care of your selenium requirement.
Essential Vitamins
Water Soluble (eat daily)
Vit B complex/folic acid – green leafy veggies; pumpkin seeds; broccoli; wholemeal bread; mushrooms; bananas; beansprouts; yeast extract
Vit B12 – fortified products include So Good soy milk; cereals; supplements such as Solgar. Best absorbed when eaten with folic acid.
Vit C – fruit, especially citrus, melons and strawberries; leafy green veggies; parsley; broccoli.
Fat Soluble ( eat 3 – 5 times per week)
Vit A – yellow/orange/red veggies, e.g. carrots, spinach, capsicum, beetroot; dark green leafy veggies; dried apricots; sweet potato.
Vit D – 30 minutes of direct sunlight on the hands and face, three times a week; enriched animal-free margarine; fortified breakfast cereals.
Vit E – avocados; nuts and seeds; tahini; wheatgerm; vegetable oils.
Vit K – kelp & other seaweed; green leafy veggies; molasses.
Eating Out
New veggies and vegans do not need to feel restricted to eating at home. Many cafes and restaurants offer vegetarian options and are generally happy to cater for different dietary needs including vegans. It sometimes helps to state you’re allergic to all animal products so they’re extra careful! If you are 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, or you could ask a veg friend for recommendations or even ask your local SAFE or Vegetarian Society contact. Here is a list of some of the veggie/vegan friendly restaurants around NZ.
Dining in
•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 don’t advertise a veggie/vegan option on the menu, ask them to make you something specific. 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 don’t fully comprehend the meaning of veganism, so let them know what you don’t eat. Many dishes can be adapted to suit vegans, like nachos served without cheese and sour cream. (check the nachos don)
•Eating Chinese? Try bean curd dishes, vegetable chow mein or fried rice without eggs. Specialist Chinese vegetarian restaurants also offer mock chicken and pork. Mexican? Bean burritos, tortillas with refried beans, Spanish rice and salsa. Indian? Vegetable curries, dhal, lentil soup and samosas. Middle Eastern? Falafel, tabouleh and hummus. Japanese? Miso soup with udon noodles and vegetarian sushi.
Helpful hints
•Watch out for fish sauce in Thai foods.
•Vegetable soups may contain chicken or beef stock.
•Indian/Middle Eastern food often contains ghee (clarified butter) and some curries are marinated in yoghurt.
•When eating Italian, remember fresh pastas usually contain eggs.
•Tex-Mex bean dishes often contain lard.
Takeaways
More and more takeaways are coming up with vegetarian and vegan options. Here are a few:
•Pizza Hut and Eagle Boys can make vegan pizzas if you ask, substituting the cheese for extra toppings and sauce.
•Hell Pizza do a vegan pizza and you can also design your own, with vegan ingredients.
•Burgerfuel have gourmet vegan and vegetarian burgers. Remember to ask for the vegan one without aoli (dairy product).
Invites by friends
If you are invited out to a friend’s for a meal, make sure they know in advance that you are veggie or vegan. Many people will not know what a veggie or vegan actually does and doesn’t eat, so be clear about it. This will prevent you being served up chicken for instance, because “my friend’s a vegetarian and she eats chicken”. It can also help to offer some suggestions for what they could cook you or you could even offer to bring a dish along so everyone can try it. That is a great way to promote your compassionate lifestyle (or you could buy something to bring, if cooking isn’t one of your talents!) There are even companies that provide vegan catering for events, such as Auckland based Angel Food
Dining in
•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 don’t advertise a veggie/vegan option on the menu, ask them to make you something specific. 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 don’t fully comprehend the meaning of veganism, so let them know what you don’t eat. Many dishes can be adapted to suit vegans, like nachos served without cheese and sour cream. (check the nachos don)
•Eating Chinese? Try bean curd dishes, vegetable chow mein or fried rice without eggs. Specialist Chinese vegetarian restaurants also offer mock chicken and pork. Mexican? Bean burritos, tortillas with refried beans, Spanish rice and salsa. Indian? Vegetable curries, dhal, lentil soup and samosas. Middle Eastern? Falafel, tabouleh and hummus. Japanese? Miso soup with udon noodles and vegetarian sushi.
Helpful hints
•Watch out for fish sauce in Thai foods.
•Vegetable soups may contain chicken or beef stock.
•Indian/Middle Eastern food often contains ghee (clarified butter) and some curries are marinated in yoghurt.
•When eating Italian, remember fresh pastas usually contain eggs.
•Tex-Mex bean dishes often contain lard.
Takeaways
More and more takeaways are coming up with vegetarian and vegan options. Here are a few:
•Pizza Hut and Eagle Boys can make vegan pizzas if you ask, substituting the cheese for extra toppings and sauce.
•Hell Pizza do a vegan pizza and you can also design your own, with vegan ingredients.
•Burgerfuel have gourmet vegan and vegetarian burgers. Remember to ask for the vegan one without aoli (dairy product).
Invites by friends
If you are invited out to a friend’s for a meal, make sure they know in advance that you are veggie or vegan. Many people will not know what a veggie or vegan actually does and doesn’t eat, so be clear about it. This will prevent you being served up chicken for instance, because “my friend’s a vegetarian and she eats chicken”. It can also help to offer some suggestions for what they could cook you or you could even offer to bring a dish along so everyone can try it. That is a great way to promote your compassionate lifestyle (or you could buy something to bring, if cooking isn’t one of your talents!) There are even companies that provide vegan catering for events, such as Auckland based Angel Food
Eating While Travelling
It is important to plan ahead when you are traveling, to ensure that you are able to eat a balanced diet and avoid animal products. If you are staying somewhere, you can do some research on the internet to find veg-friendly eateries or get in touch with any local contacts for SAFE or the Vegetarian society, who may well be able to point you in the right direction. It is a good idea to pack some food for the journey that will not go off, so you don’t have to rely on finding places to eat. If you are eating on the run, many BP garages have a range of pies that includes a vegan Creamy Vegetable option.
For a list of vegetarian and veg-friendly eating establishments and totally vegetarian guest houses throughout New Zealand, click here.
Happy Cow is a website listing vegetarian and vegan eateries around the world; a must for any compassionate traveller.
Air Travel
Most airlines offer vegetarian and vegan meals (book 24 hours in advance). Ask your travel agent to book your meal when you book your ticket. Code for vegan meal - VGML; vegetarian - VLML; fruit platter - FPML; Asian vegetarian (low fat/cholesterol) - AVML. The great thing is that you will get served before all those eating meat.
For a list of vegetarian and veg-friendly eating establishments and totally vegetarian guest houses throughout New Zealand, click here.
Happy Cow is a website listing vegetarian and vegan eateries around the world; a must for any compassionate traveller.
Air Travel
Most airlines offer vegetarian and vegan meals (book 24 hours in advance). Ask your travel agent to book your meal when you book your ticket. Code for vegan meal - VGML; vegetarian - VLML; fruit platter - FPML; Asian vegetarian (low fat/cholesterol) - AVML. The great thing is that you will get served before all those eating meat.
Dealing with Friends and Family
Parents and sometimes even friends, flatmates or partners, can often be a stumbling block to an inexperienced vegetarian or vegan. When you announce to the world that you are making a choice to change your diet and lifestyle, there can be some resistance from others.
Parents can be worried that you are going to not get all the nutrients for your good health. This is a worry based on lack of knowledge and is most easily countered by presenting them with info on where all the nutrients can be obtained from. You can use the information in this guide or download one of the guides listed in the resources at the bottom of this page. The more you know about nutrition, the easier it is for you to plan balanced meals and the easier it will be for you to assure your parents and everyone else, that you are getting everything that your body needs.
If you are a young veggie or vegan living at home, there may be complaints that you will cause extra work in shopping and cooking by wanting separate meals. It can help for you to offer to help with the cooking and grocery shopping. This will show your commitment to your decision and also be good practise for when you leave home. You can also suggest ways to incorporate vegetarian foods into existing meals, e.g. you have veggie sausages when the rest of the family are having meat sausages and all share the same veggies.
Some people may tease you that it is just a fad you are going through. The best way to counter this is to ignore it and just remind yourself why you have made your choice. Also try to avoid slipping up and having the odd bit of meat, etc. because that will make it much more difficult for you to be taken seriously.
If you are at school and given a hard time about your views, again try to ignore it. If you get the 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 in to do an assembly or class talk about animal issues. Try to find other students who feel the same way as you. Support each other and you could even start a school animal club. Contact Active for Animals Aotearoa for help, ideas and resources.
Like most people when they feel strongly about something, it is to be expected that you will want to share your knowledge about the cruelty involved in animal farming with those around you. Often however, you will strike resistance, mockery and even anger. Some of this will stem from the resistance to change that many people have and some from a feeling of guilt. They may feel that you are saying that they are cruel for continuing to eat meat.
Many veggies and vegans get a reputation for being self-righteous and preaching at others. It is natural that you can feel frustrated and even angry when those around you don't appear to listen or sometimes even to care. Although bombarding your family with the reality of where their meat came from every time you have dinner, may be satisfying you you, your audience is likely to be feeling threatened and thus stop listening.
You will get more success by encouraging changes in those around you and praising them for anything they have done, than by condemning them for burying their heads in the sand. The more people like you and respect you, the more they will be encouraged to follow your example and adopt a more compassionate lifestyle. You will never know all the effects you have on the world around you. It is great when someone says they have gone vegetarian or vegan because of you, but even when that doesn’t happen, remember that by offering an example of how you can live a compassionate lifestyle, you will affect those around you in a positive way.
Parents can be worried that you are going to not get all the nutrients for your good health. This is a worry based on lack of knowledge and is most easily countered by presenting them with info on where all the nutrients can be obtained from. You can use the information in this guide or download one of the guides listed in the resources at the bottom of this page. The more you know about nutrition, the easier it is for you to plan balanced meals and the easier it will be for you to assure your parents and everyone else, that you are getting everything that your body needs.
If you are a young veggie or vegan living at home, there may be complaints that you will cause extra work in shopping and cooking by wanting separate meals. It can help for you to offer to help with the cooking and grocery shopping. This will show your commitment to your decision and also be good practise for when you leave home. You can also suggest ways to incorporate vegetarian foods into existing meals, e.g. you have veggie sausages when the rest of the family are having meat sausages and all share the same veggies.
Some people may tease you that it is just a fad you are going through. The best way to counter this is to ignore it and just remind yourself why you have made your choice. Also try to avoid slipping up and having the odd bit of meat, etc. because that will make it much more difficult for you to be taken seriously.
If you are at school and given a hard time about your views, again try to ignore it. If you get the 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 in to do an assembly or class talk about animal issues. Try to find other students who feel the same way as you. Support each other and you could even start a school animal club. Contact Active for Animals Aotearoa for help, ideas and resources.
Like most people when they feel strongly about something, it is to be expected that you will want to share your knowledge about the cruelty involved in animal farming with those around you. Often however, you will strike resistance, mockery and even anger. Some of this will stem from the resistance to change that many people have and some from a feeling of guilt. They may feel that you are saying that they are cruel for continuing to eat meat.
Many veggies and vegans get a reputation for being self-righteous and preaching at others. It is natural that you can feel frustrated and even angry when those around you don't appear to listen or sometimes even to care. Although bombarding your family with the reality of where their meat came from every time you have dinner, may be satisfying you you, your audience is likely to be feeling threatened and thus stop listening.
You will get more success by encouraging changes in those around you and praising them for anything they have done, than by condemning them for burying their heads in the sand. The more people like you and respect you, the more they will be encouraged to follow your example and adopt a more compassionate lifestyle. You will never know all the effects you have on the world around you. It is great when someone says they have gone vegetarian or vegan because of you, but even when that doesn’t happen, remember that by offering an example of how you can live a compassionate lifestyle, you will affect those around you in a positive way.
Health and an Animal-Free Diet
By taking the animals out of your diet, you give your health a boost. More and more evidence is coming to light of the health dangers of the typical high meat and dairy diet, which is loaded with saturated fat and cholesterol. Even back in 1995, the total direct medical costs in the United States attributable to meat consumption were estimated to be $30-60 billion a year, based upon the higher prevalence of hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne illness among omnivores (meat eaters) compared with vegetarians. Ref: Barnard ND, Nicholson A, and Howard JL.(1995) The medical costs attributable to meat consumption. Prev Med;24:646-55.
Animal products are a common source of food poisoning, the best known bacterial contaminants being E-coli, salmonella, listeria and campylobacter. The risk of animal products being infected has risen, with the rise in intensive factory farm rearing. Lactose intolerance is another problem which is very common in New Zealand and perhaps one of the reasons soy milk is so widely available. Western diets, with all their focus on iron in meat, also typically have much higher levels of anaemia.
Protein Myths
One of the questions you are likely to be repeatedly asked as a veggie or vegan is, “How can you get enough protein without meat?”
The recommendation is that we have 1g of protein per kg of body weight. There are 9 “essential” amino acids (building blocks of protein) that we cannot create in our bodies and need to consume. It used to be thought that because plant proteins only contain some of the 9, (except the grains quinoa and wild rice, and soybeans), it was necessary to combine a variety of plant proteins at each meal to make them form “complete” proteins. This is now known to be false. As long as you eat a mixture of plant proteins regularly, you will be fulfilling your protein needs.
Too much protein is generally consumed by meat-eaters. Having a high protein intake can contribute to kidney disease, colon cancer, osteoporosis and kidney stones, through increased calcium excretion (see below). [ref: PCRM vegetarian starter kit.]
Plant sources of protein contain no cholesterol and are low in fat. Another advantage of plant protein is that in most cases it is high in fibre, which is great for your digestive system. One thing with eating legumes such as beans, lentils and peas -, it may initially cause an increase of bloating/flatulence. This will reduce as your body gets used to the increase in fibre. If it is problematic, try cutting back on the amounts of legumes and introduce them in smaller more slowly or try different combinations of legumes..
Calcium and Osteoporosis
Some critics may warn you that if you cut dairy products out of your diet,, you will not have enough calcium and be prone to osteoporosis. This is not the case. There are many excellent sources of calcium, which do not have the inherent problem of high protein, as does milk. Calcium is needed to break down protein in to amino acids and if dietary sources are too low, compared with the levels of protein needing to be broken down, there will be leaching of calcium from the bones, hence the bone weakening. The high protein levels in milk, speeds calcium loss in the urine. The make-up of meat protein also leads to high phosphorus levels, which again causes calcium loss. The absence of boron in animal products including milk, also contributes to depletion of calcium.
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 D.M. (2001) Fractures, calcium, and the modern diet. American Journal of Clinical Nutrition 74:571-3]. The World Health Organisation has traditionally had different dietary guidelines for calcium for the Western and developing worlds, to take into account the differing protein intakes.
Benefits of Fibre
Meat, dairy products and eggs do not contain any dietary fibre. A diet low in fibre is linked to constipation, appendicitis, varicose veins and hemorrhoids, hiatal hernia and diverticular disease. There are many products now on the market for people to add fibre to their diets. Rather than paying for these processed products, a balanced, wholegrain veggie diet provides all the fibre you need.
Weight Loss
It is common for people to lose weight when they switch to a balanced vegan diet. This is because vegan foods are generally higher in fibre (thus making you feel fuller sooner), don’t contain cholesterol and are lower in saturated fat (which is only found in meat, dairy products and some solid vegetable fats such as coconut). If you are switching to a vegetarian diet, it is important not to just cut out the meat and load up on dairy products, or you will just be clogging up your body with saturated fat and cholesterol. Also make sure that you don’t switch to getting all your nutrients from carbohydrate sources such as bread, pasta, rice and potatoes, as they are relatively high in calories. Make sure the majority of your carbs are complex carbohydrates – wholegrains, etc. It has also been found that people who eat lots of nuts tend to be slimmer, perhaps because they eat less junk food as snacks.
Compassionate healthcare
While we're on the subject of health, taking responsibility for your own health is an important factor of a compassionate lifestyle. By adopting a diet low in or free of animal products you are already reducing many health problems. Prevention plays a vital role in avoiding being dependant on drugs and antibiotics.
Knowing the reasons for your ill health is important information you can use to correct it and prevent it occurring again.
• Preventative health encompasses a well-balanced diet, plenty of exercise, relaxation, a positive state of mind and a healthy living environment.
• Consider alternative treatments to pharmaceutical drugs, (e.g. acupuncture, homeopathy, herbal medicine), so you are not supporting animal experiments. Be aware that all new drugs are tested on animals before being released on the market.
• Explore natural healing methods. Consult alternative health practitioners whose methods have been proven effective through human experience.
• Read books on natural healing for easy remedies to cure common ailments.
Resources
Websites
Physicians Committee for Responsible Medicine has a website packed with information on health and animal-free diets. See
Click here to find out how good nutrition can help with specific health problems
Books
Saunders, K.K. Vegan diet as chronic disease prevention.
Barnard, N. MD (1999) Foods that Fight Pain. Three Rivers Press.
Barnard, N. MD (1994) Barnard, N. MD (1994) Food for Life.. Crown Trade Paperbacks., 1994.
Animal products are a common source of food poisoning, the best known bacterial contaminants being E-coli, salmonella, listeria and campylobacter. The risk of animal products being infected has risen, with the rise in intensive factory farm rearing. Lactose intolerance is another problem which is very common in New Zealand and perhaps one of the reasons soy milk is so widely available. Western diets, with all their focus on iron in meat, also typically have much higher levels of anaemia.
Protein Myths
One of the questions you are likely to be repeatedly asked as a veggie or vegan is, “How can you get enough protein without meat?”
The recommendation is that we have 1g of protein per kg of body weight. There are 9 “essential” amino acids (building blocks of protein) that we cannot create in our bodies and need to consume. It used to be thought that because plant proteins only contain some of the 9, (except the grains quinoa and wild rice, and soybeans), it was necessary to combine a variety of plant proteins at each meal to make them form “complete” proteins. This is now known to be false. As long as you eat a mixture of plant proteins regularly, you will be fulfilling your protein needs.
Too much protein is generally consumed by meat-eaters. Having a high protein intake can contribute to kidney disease, colon cancer, osteoporosis and kidney stones, through increased calcium excretion (see below). [ref: PCRM vegetarian starter kit.]
Plant sources of protein contain no cholesterol and are low in fat. Another advantage of plant protein is that in most cases it is high in fibre, which is great for your digestive system. One thing with eating legumes such as beans, lentils and peas -, it may initially cause an increase of bloating/flatulence. This will reduce as your body gets used to the increase in fibre. If it is problematic, try cutting back on the amounts of legumes and introduce them in smaller more slowly or try different combinations of legumes..
Calcium and Osteoporosis
Some critics may warn you that if you cut dairy products out of your diet,, you will not have enough calcium and be prone to osteoporosis. This is not the case. There are many excellent sources of calcium, which do not have the inherent problem of high protein, as does milk. Calcium is needed to break down protein in to amino acids and if dietary sources are too low, compared with the levels of protein needing to be broken down, there will be leaching of calcium from the bones, hence the bone weakening. The high protein levels in milk, speeds calcium loss in the urine. The make-up of meat protein also leads to high phosphorus levels, which again causes calcium loss. The absence of boron in animal products including milk, also contributes to depletion of calcium.
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 D.M. (2001) Fractures, calcium, and the modern diet. American Journal of Clinical Nutrition 74:571-3]. The World Health Organisation has traditionally had different dietary guidelines for calcium for the Western and developing worlds, to take into account the differing protein intakes.
Benefits of Fibre
Meat, dairy products and eggs do not contain any dietary fibre. A diet low in fibre is linked to constipation, appendicitis, varicose veins and hemorrhoids, hiatal hernia and diverticular disease. There are many products now on the market for people to add fibre to their diets. Rather than paying for these processed products, a balanced, wholegrain veggie diet provides all the fibre you need.
Weight Loss
It is common for people to lose weight when they switch to a balanced vegan diet. This is because vegan foods are generally higher in fibre (thus making you feel fuller sooner), don’t contain cholesterol and are lower in saturated fat (which is only found in meat, dairy products and some solid vegetable fats such as coconut). If you are switching to a vegetarian diet, it is important not to just cut out the meat and load up on dairy products, or you will just be clogging up your body with saturated fat and cholesterol. Also make sure that you don’t switch to getting all your nutrients from carbohydrate sources such as bread, pasta, rice and potatoes, as they are relatively high in calories. Make sure the majority of your carbs are complex carbohydrates – wholegrains, etc. It has also been found that people who eat lots of nuts tend to be slimmer, perhaps because they eat less junk food as snacks.
Compassionate healthcare
While we're on the subject of health, taking responsibility for your own health is an important factor of a compassionate lifestyle. By adopting a diet low in or free of animal products you are already reducing many health problems. Prevention plays a vital role in avoiding being dependant on drugs and antibiotics.
Knowing the reasons for your ill health is important information you can use to correct it and prevent it occurring again.
• Preventative health encompasses a well-balanced diet, plenty of exercise, relaxation, a positive state of mind and a healthy living environment.
• Consider alternative treatments to pharmaceutical drugs, (e.g. acupuncture, homeopathy, herbal medicine), so you are not supporting animal experiments. Be aware that all new drugs are tested on animals before being released on the market.
• Explore natural healing methods. Consult alternative health practitioners whose methods have been proven effective through human experience.
• Read books on natural healing for easy remedies to cure common ailments.
Resources
Websites
Physicians Committee for Responsible Medicine has a website packed with information on health and animal-free diets. See
Click here to find out how good nutrition can help with specific health problems
Books
Saunders, K.K. Vegan diet as chronic disease prevention.
Barnard, N. MD (1999) Foods that Fight Pain. Three Rivers Press.
Barnard, N. MD (1994) Barnard, N. MD (1994) Food for Life.. Crown Trade Paperbacks., 1994.
Compassionate Living
Being vegan is not just a dietary commitment, but a lifestyle. After thinking about what you eat, don’t forget about what you wear and buy. Leather, suede, fur, wool and silk all naturally belong to animals. Going vegan means you let animals keep their coats and skin. The following gives you a wealth of resources to help you with finding vegan products. We also give you some info on companion animals. Clothing, Footwear and accessories
Natural and synthetic materials like cotton, linen, hemp, vinyl and canvas are fairly widely available. It pays to read labels, as wool for instance, is often blended with many synthetic fibres. Also watch out for leather or fur trim. For info on what’s wrong with wool, click here.
Leather is sometimes worn by vegetarians, but vegans choose to wear non-animal alternatives. For info on what’s wrong with leather, click here.
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 manufacture a wide range of synthetic shoes, belts and wallets which wear exactly like cow hide ones. Vegan shoes are Thesealso are available through mail order or from SAFE’s Cruelty Free Shop at St Kevin’s Arcade Central in Auckland or online. The Vegetarian Resource Group website has a Guide to Leather Alternatives, with links to companies that make such products as climbing shoes and snowboarding boots, although it hasn't been updated since 2006. Unfortunately these are US companies, but many do mail order. Also have a look at PETA’s shopping guide to compassionate clothing, which gives a list of companies producing alternatives to leather and fur. Vegetarian Shoes and Bags are another online US based company.
Jewellery
Bone may be made into necklaces, while leather is often used in the strings used and forCan often be made from bone and leather particularly watch straps and necklaces. Paua (shellfish) is a popular component of many NZ pieces. Real pearls are another item to watch out for.
Bedding
Pillows, duvets and sleeping bags can all be made from chicken feathers and duck or goose down. Ask for ones made of synthetics such as Thermalite or Quallofil.
Toiletries/Cosmetics/Household products
The market for cruelty-free products is growing rapidly. John Paul Mitchell, Joico, De Lorenzo and Beauty Without Cruelty offer vegan ranges. Check product labels for statements such as: No animal ingredients/extracts. You will find the ingredients list in the glossary of this guide to be a good start in deciphering ingredients labels. In addition to the ingredients of the products, make sure that the ingredients and/or final product have not been tested on animals. Healthfood shops are a great source of non-animal products. SAFE’s Cruelty Free Shop sells a wide range of toiletries, cosmetics and household products The Eco Store is based in Auckland, but also sells on-line SAFE has a list of companies which do not test on animals. You can also write to the company to check out their policy on animal experimentation.
Entertainment
There are a number of types of entertainment in NZ that are boycotted by those following a compassionate lifestyle. These include zoos, circuses, horse and greyhound racing and rodeos. For more information on why these practises involve animal cruelty visit PETA's website.
Companion Animals
If you want to offer 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 we have in NZ, as well as all over the world, of there being so many unwanted animals that thousands are killed every year. Also make sure that your companion is neutered, so that you are not inadvertently adding to this problem.
Many vegetarians and vegans prefer to feed their companions on a meat-free diet. This is easy for dogs, but cats need a special supplement to provide all the nutrients they need to prevent neurological problems. Vegan cat and dog food are available at SAFE’s Cruelty Free Shop in central Auckland or online. Another supplier is Naturally Organic, who have a shop in Albany, Auckland or find them online. An Australia company, Veganpet have an online store. Other healthfood stores sell vegetarian and vegan companion animal food products.
Natural and synthetic materials like cotton, linen, hemp, vinyl and canvas are fairly widely available. It pays to read labels, as wool for instance, is often blended with many synthetic fibres. Also watch out for leather or fur trim. For info on what’s wrong with wool, click here.
Leather is sometimes worn by vegetarians, but vegans choose to wear non-animal alternatives. For info on what’s wrong with leather, click here.
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 manufacture a wide range of synthetic shoes, belts and wallets which wear exactly like cow hide ones. Vegan shoes are Thesealso are available through mail order or from SAFE’s Cruelty Free Shop at St Kevin’s Arcade Central in Auckland or online. The Vegetarian Resource Group website has a Guide to Leather Alternatives, with links to companies that make such products as climbing shoes and snowboarding boots, although it hasn't been updated since 2006. Unfortunately these are US companies, but many do mail order. Also have a look at PETA’s shopping guide to compassionate clothing, which gives a list of companies producing alternatives to leather and fur. Vegetarian Shoes and Bags are another online US based company.
Jewellery
Bone may be made into necklaces, while leather is often used in the strings used and forCan often be made from bone and leather particularly watch straps and necklaces. Paua (shellfish) is a popular component of many NZ pieces. Real pearls are another item to watch out for.
Bedding
Pillows, duvets and sleeping bags can all be made from chicken feathers and duck or goose down. Ask for ones made of synthetics such as Thermalite or Quallofil.
Toiletries/Cosmetics/Household products
The market for cruelty-free products is growing rapidly. John Paul Mitchell, Joico, De Lorenzo and Beauty Without Cruelty offer vegan ranges. Check product labels for statements such as: No animal ingredients/extracts. You will find the ingredients list in the glossary of this guide to be a good start in deciphering ingredients labels. In addition to the ingredients of the products, make sure that the ingredients and/or final product have not been tested on animals. Healthfood shops are a great source of non-animal products. SAFE’s Cruelty Free Shop sells a wide range of toiletries, cosmetics and household products The Eco Store is based in Auckland, but also sells on-line SAFE has a list of companies which do not test on animals. You can also write to the company to check out their policy on animal experimentation.
Entertainment
There are a number of types of entertainment in NZ that are boycotted by those following a compassionate lifestyle. These include zoos, circuses, horse and greyhound racing and rodeos. For more information on why these practises involve animal cruelty visit PETA's website.
Companion Animals
If you want to offer 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 we have in NZ, as well as all over the world, of there being so many unwanted animals that thousands are killed every year. Also make sure that your companion is neutered, so that you are not inadvertently adding to this problem.
Many vegetarians and vegans prefer to feed their companions on a meat-free diet. This is easy for dogs, but cats need a special supplement to provide all the nutrients they need to prevent neurological problems. Vegan cat and dog food are available at SAFE’s Cruelty Free Shop in central Auckland or online. Another supplier is Naturally Organic, who have a shop in Albany, Auckland or find them online. An Australia company, Veganpet have an online store. Other healthfood stores sell vegetarian and vegan companion animal food products.
Frequently Asked Questions
What about fish and chicken, vegetarians eat them don’t they?
People who eat fish and/or chicken are not vegetarians, because neither of these creatures are vegetables! Chicken and fish are not healthy, as some people seem believe. Fish flesh can accumulate up to 100,000 times the concentration of toxins in the water in which they live and chicken contains as much cholesterol as beef with added extras like salmonella and antibiotics. Reports show 50-80 per cent of raw poultry is infected with salmonella.
Why do some people take the step of going vegan?
Many people go vegan (avoiding all products from animals) because of the direct link that eggs and dairy production has to the death of animals…….
The milk that goes into making dairy products (yogurt, cheese, icecream), are naturally produced by female animals to feed their young. Just as a woman stops lactating once her baby is weaned, a cow would do the same. For this reason, cows are made to produce calves every year; otherwise their milk would dry up. These babies are then killed as bobby calves, at a few days old, reared for veal or beef, or are added to the dairy herd. All end up being prematurely killed for meat.
The chickens that are raised for egg laying are of a different strain from those that are reared in broiler sheds for meat. Since only the females lay eggs, the male chicks are killed at one day old by gassing or crushing. The hens are often de-beaked – a painful procedure slicing the tip of their beak off - to reduce damage to others, when the stressed hens get aggressive. Studies have shown that debeaking can cause continued pain with feeding, throughout the hen’s life. Even in free range systems where the hens have access to the outdoors, there are still many welfare problems and they are still usually killed at between 12 and 18 months of age, while the natural lifespan of a chicken is 10 years.
But aren’t our bodies designed to eat meat?
Our teeth, bowels and hands are all designed for a vegetarian diet. If we were natural meat eaters we’d have claws to catch and maim; long, sharp, pointed front teeth to tear flesh; short intestines so decaying meat could pass through the body quickly; very strong stomach acid to digest tough muscle and bone. Instead we have small canines and flat 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.
Aren’t vegetarians weak and unhealthy?
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, pp. 748-65.]
Many top athletes are vegetarian or vegan. For specific dietary considerations for veg athletes see: http://www.goveg.com/vegetarian_athletes.asp and http://www.earthsave.org/index.htm
Isn’t 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 combine to produce endless varieties of mouth watering dishes. Supermarkets sell veggie sausages, burgers, pies and other tasty meat alternatives. It is usual that when people become vegetarian or vegan, that in their journey of learning about new food varieties and how to cook them, that they become much more adventurous in their culinary creations.
If everyone went vegetarian, what would happen to all the farm animals?
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 veg lifestyle, it will mean a reduction of animals being reared. And for those who say that it would be bad for “farm” animals to become extinct, there are likley to be people who would keep the breeds going in sanctuaries, just as rare breeds are kept alive today.
What about fish and chicken, vegetarians eat them don’t they?
People who eat fish and/or chicken are not vegetarians, because neither of these creatures are vegetables! Surprisingly, chicken and fish are not healthy as many people are led to believe. Fish flesh can accumulate up to 100,000 times the concentration of toxins in the water they live in, and chicken contains as much cholesterol as beef with added extras like salmonella and antibiotics. Reports show 50-80 per cent of raw poultry is infected with salmonella.
If everyone switched to to a meat-free diet, it would cripple the NZ economy
While our economy wealth is presently bound up with the exploitation of animals for food, it doesn't need to remain so. A similar argument was used by those in favour of the human slave trade, who said that we couldn't stop the slave trade because it would hard the economy. Just as happened when the slave trade was abolished, society would gradually adapt as we move away from a meat-based diet. This is already happening; more veggie foods are being produced, as more people adopt a compassionate lifestyle and demand increases.
Isn’t it more expensive to eat vegan?
Like any diet choice, the financial cost depends on how you do it. If you are too busy to cook much or don’t like to cook and choose to eat a high proportion of pre-packaged convenience foods, then you will spend spend a lot more than if you prepare meals from basic ingredients. This is just the same as if you were eating an animal based diet. Certain products like vegan yoghurt or cheese cost more than the dairy equivalents, but vegetarian protein sources, such as beans and seeds are cheaeper than meat. So you can eat cheaply and healthily as a vegan.
If I switch to a vegetarian diet, won’t I have to eat more dairy products?
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 cow’s milk.
Why do some people take the step of going vegan?
Many people go vegan (avoiding all products from animals) because of the direct link that eggs and dairy production has to the death of animals…….
The milk that goes into making dairy products (yogurt, cheese, icecream), are naturally produced by female animals, to feed their young. Just as a woman stops lactating once her baby is weaned, a cow would do the same. For this reason, cows are made to produce calves every year; otherwise their milk would dry up. These babies are then killed as bobby calves, at a few days old, reared for veal or beef, or are added to the dairy herd. All end up being killed for meat.
The chickens that are raised for egg laying are of a different strain from those that are reared in broilers for meat. Since only the females lay eggs, the male chicks are killed by gassing or crushing. The hens are often de-beaked – a painful procedure slicing the tip of their beak off - to reduce damage to others, when the stressed hens get aggressive. Studies have shown that debeaking can cause continued pain with feeding, throughout the hen’s life.
Click here for the answers to loads more questions on a veggie lifestyle.
People who eat fish and/or chicken are not vegetarians, because neither of these creatures are vegetables! Chicken and fish are not healthy, as some people seem believe. Fish flesh can accumulate up to 100,000 times the concentration of toxins in the water in which they live and chicken contains as much cholesterol as beef with added extras like salmonella and antibiotics. Reports show 50-80 per cent of raw poultry is infected with salmonella.
Why do some people take the step of going vegan?
Many people go vegan (avoiding all products from animals) because of the direct link that eggs and dairy production has to the death of animals…….
The milk that goes into making dairy products (yogurt, cheese, icecream), are naturally produced by female animals to feed their young. Just as a woman stops lactating once her baby is weaned, a cow would do the same. For this reason, cows are made to produce calves every year; otherwise their milk would dry up. These babies are then killed as bobby calves, at a few days old, reared for veal or beef, or are added to the dairy herd. All end up being prematurely killed for meat.
The chickens that are raised for egg laying are of a different strain from those that are reared in broiler sheds for meat. Since only the females lay eggs, the male chicks are killed at one day old by gassing or crushing. The hens are often de-beaked – a painful procedure slicing the tip of their beak off - to reduce damage to others, when the stressed hens get aggressive. Studies have shown that debeaking can cause continued pain with feeding, throughout the hen’s life. Even in free range systems where the hens have access to the outdoors, there are still many welfare problems and they are still usually killed at between 12 and 18 months of age, while the natural lifespan of a chicken is 10 years.
But aren’t our bodies designed to eat meat?
Our teeth, bowels and hands are all designed for a vegetarian diet. If we were natural meat eaters we’d have claws to catch and maim; long, sharp, pointed front teeth to tear flesh; short intestines so decaying meat could pass through the body quickly; very strong stomach acid to digest tough muscle and bone. Instead we have small canines and flat 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.
Aren’t vegetarians weak and unhealthy?
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, pp. 748-65.]
Many top athletes are vegetarian or vegan. For specific dietary considerations for veg athletes see: http://www.goveg.com/vegetarian_athletes.asp and http://www.earthsave.org/index.htm
Isn’t 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 combine to produce endless varieties of mouth watering dishes. Supermarkets sell veggie sausages, burgers, pies and other tasty meat alternatives. It is usual that when people become vegetarian or vegan, that in their journey of learning about new food varieties and how to cook them, that they become much more adventurous in their culinary creations.
If everyone went vegetarian, what would happen to all the farm animals?
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 veg lifestyle, it will mean a reduction of animals being reared. And for those who say that it would be bad for “farm” animals to become extinct, there are likley to be people who would keep the breeds going in sanctuaries, just as rare breeds are kept alive today.
What about fish and chicken, vegetarians eat them don’t they?
People who eat fish and/or chicken are not vegetarians, because neither of these creatures are vegetables! Surprisingly, chicken and fish are not healthy as many people are led to believe. Fish flesh can accumulate up to 100,000 times the concentration of toxins in the water they live in, and chicken contains as much cholesterol as beef with added extras like salmonella and antibiotics. Reports show 50-80 per cent of raw poultry is infected with salmonella.
If everyone switched to to a meat-free diet, it would cripple the NZ economy
While our economy wealth is presently bound up with the exploitation of animals for food, it doesn't need to remain so. A similar argument was used by those in favour of the human slave trade, who said that we couldn't stop the slave trade because it would hard the economy. Just as happened when the slave trade was abolished, society would gradually adapt as we move away from a meat-based diet. This is already happening; more veggie foods are being produced, as more people adopt a compassionate lifestyle and demand increases.
Isn’t it more expensive to eat vegan?
Like any diet choice, the financial cost depends on how you do it. If you are too busy to cook much or don’t like to cook and choose to eat a high proportion of pre-packaged convenience foods, then you will spend spend a lot more than if you prepare meals from basic ingredients. This is just the same as if you were eating an animal based diet. Certain products like vegan yoghurt or cheese cost more than the dairy equivalents, but vegetarian protein sources, such as beans and seeds are cheaeper than meat. So you can eat cheaply and healthily as a vegan.
If I switch to a vegetarian diet, won’t I have to eat more dairy products?
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 cow’s milk.
Why do some people take the step of going vegan?
Many people go vegan (avoiding all products from animals) because of the direct link that eggs and dairy production has to the death of animals…….
The milk that goes into making dairy products (yogurt, cheese, icecream), are naturally produced by female animals, to feed their young. Just as a woman stops lactating once her baby is weaned, a cow would do the same. For this reason, cows are made to produce calves every year; otherwise their milk would dry up. These babies are then killed as bobby calves, at a few days old, reared for veal or beef, or are added to the dairy herd. All end up being killed for meat.
The chickens that are raised for egg laying are of a different strain from those that are reared in broilers for meat. Since only the females lay eggs, the male chicks are killed by gassing or crushing. The hens are often de-beaked – a painful procedure slicing the tip of their beak off - to reduce damage to others, when the stressed hens get aggressive. Studies have shown that debeaking can cause continued pain with feeding, throughout the hen’s life.
Click here for the answers to loads more questions on a veggie lifestyle.
Resources for More Info
Nutrition and Health
Websites
For advice on making the transition to a veggie diet from US group PETA click here.
Vegetarian Starter Kit from PCRM – packed with info on nutrition, recipes and meal plans:
Vegan Coach a wealth of info on nutrition, including vegan food pyramid, how to cook vegan meals and recipes.
The Vegetarian and Vegan Foundation give info on the increasing amount of scientific research linking diet to health
The Vegan Society of Aotearoa have a list of vegan foods available in NZ.
Vegan Health have info on health benefits and nutritional recommendations.
Books
Bennet, B.L. & Sammartana R. (2005) The Complete Idiots Guide to Vegan Living. Alpha Books.
Wolfe, F.A. (2000)The Complete Idiots Guide to being Vegetarian. Alpha Books.
Klapper, M. (1995) Vegan Nutrition: Pure and Simple. Gentle World
Living a Good Life: To Be a Vegetarian in New Zealand available from Wellington's Vegetarian society
Recipes and vegan cooking
Websites
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 http://www.vegansociety.com/food/recipes/
Books
Gentle World (1992) Cookbook for People Who Love Animals. Gentle World
Leneman, L. (1998) Easy Vegan Cooking. Harper 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:
(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).
7 day family veggie/vegan menu from VIVA!, with links to the recipes:
5 Day vegan meal plan by the Irish Vegan Society:
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
Websites
For advice on making the transition to a veggie diet from US group PETA click here.
Vegetarian Starter Kit from PCRM – packed with info on nutrition, recipes and meal plans:
Vegan Coach a wealth of info on nutrition, including vegan food pyramid, how to cook vegan meals and recipes.
The Vegetarian and Vegan Foundation give info on the increasing amount of scientific research linking diet to health
The Vegan Society of Aotearoa have a list of vegan foods available in NZ.
Vegan Health have info on health benefits and nutritional recommendations.
Books
Bennet, B.L. & Sammartana R. (2005) The Complete Idiots Guide to Vegan Living. Alpha Books.
Wolfe, F.A. (2000)The Complete Idiots Guide to being Vegetarian. Alpha Books.
Klapper, M. (1995) Vegan Nutrition: Pure and Simple. Gentle World
Living a Good Life: To Be a Vegetarian in New Zealand available from Wellington's Vegetarian society
Recipes and vegan cooking
Websites
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 http://www.vegansociety.com/food/recipes/
Books
Gentle World (1992) Cookbook for People Who Love Animals. Gentle World
Leneman, L. (1998) Easy Vegan Cooking. Harper 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:
(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).
7 day family veggie/vegan menu from VIVA!, with links to the recipes:
5 Day vegan meal plan by the Irish Vegan Society:
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
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 filters.
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 – producedby bees.
Isinglass - from bladders of sturgeon and other fresh-water fish. Often used in wine.
Keratin -– slaughterhouse productprotein from ground-up horns, hooves, feathers, quills, and hair of various animals, found in some hair products
Lactic acid – from blood or muscle tissue? may be fermented milk sugar or from a non-dairy source
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 pig’s stomachs, used as a clotting agent in some cheeses and vitamins
Progesterone - a steroid hormone used in anti-wrinkle face creams.
Propolis (see Honey)– a sap used by bees as a sealant in beehives. In toothpaste, shampoo, deodorant and supplements.
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 suffocated in their cocoons, used in cloth
Stearic Acid/stearates (stear…..) - – a mixture of animal and vegetable fat or can be vegetable sourcefat from animals, used in cosmetics, soaps, lubricants, candles, hairspray, conditioners, deodorants, creams, chewing gum, food flavoring
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 fish oil.
Whey – a milk derivative, used in cakes, biscuits, breads, cheese
Wool – from sheep or goats, used in clothing and carpets
A full list can be found at The Caring Consumer, which is one of the websites of People for the Ethical Treatment of Animals.
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 filters.
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 – producedby bees.
Isinglass - from bladders of sturgeon and other fresh-water fish. Often used in wine.
Keratin -– slaughterhouse productprotein from ground-up horns, hooves, feathers, quills, and hair of various animals, found in some hair products
Lactic acid – from blood or muscle tissue? may be fermented milk sugar or from a non-dairy source
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 pig’s stomachs, used as a clotting agent in some cheeses and vitamins
Progesterone - a steroid hormone used in anti-wrinkle face creams.
Propolis (see Honey)– a sap used by bees as a sealant in beehives. In toothpaste, shampoo, deodorant and supplements.
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 suffocated in their cocoons, used in cloth
Stearic Acid/stearates (stear…..) - – a mixture of animal and vegetable fat or can be vegetable sourcefat from animals, used in cosmetics, soaps, lubricants, candles, hairspray, conditioners, deodorants, creams, chewing gum, food flavoring
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 fish oil.
Whey – a milk derivative, used in cakes, biscuits, breads, cheese
Wool – from sheep or goats, used in clothing and carpets
A full list can be found at The Caring Consumer, which is one of the websites of People for the Ethical Treatment of Animals.