The Vegan Diet

Diet staples  Fruits  Vegetables  Leafy greens  Nuts  Wheat products

What Vegans Can’t Eat  Beef  Pork  Fish  Poultry  Milk  Eggs  Honey!!!  Anything else made from animals

The good  The vegan diet is free of cholesterol  It is very low in fat  It is not devoid of protein like most people think  Calcium comes from dark green vegetables  Zinc is abundant in vegan diets  Iron can be gained from dark leafy veggies with less fat than in meats.  Omega 3s do not come from just fish.

The bad  Vitamin D is completely absent in the vegan diet  Vitamin B12 is tricky when on a vegan diet  No meat!  Substitutes are never as good as the real thing  No meat!!

Common substitutes  Milk products are made with soy milk instead  Eggs are overlooked in all vegan recipes  Meat is replaced by tofu

Vegan favorites  Tofu lasagna  Pizza without cheese  Chinese mu shoo  Curries  Middle eastern foods

The Vegan Ideal  Vegans believe that products of animals are taken cruelly and boycott them  Vegans will not use leather or any product from animals  No eggs, milk, or honey  No seafood