By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:16:26 AM.
As a general rule, aim for a tablespoon of ground flaxseed, chia seeds or two tablespoons of oil each day. Plants are a good source of iron, and you can optimist your absorption of this energizing mineral by combining plant sources with foods rich in vitamin C. For example, combine iron-rich lentils with citrus fruits or peppers. People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.
What do vegans eat and avoid? Vegans avoid all animal‐derived foods – so as well as meat and fish, that means no eggs, dairy or honey. They also exclude animal byproducts like rennet used in cheese making, gelatin in desserts and certain E numbers including the red food dye cochineal (E120). Even certain vegetarian foods, such as some meat substitutes, are off the menu because they contain egg and sometimes dairy.
Once in the restaurant, try identifying the vegetarian options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan-friendly. Another easy tip is to order several vegan appetizers or side dishes to make up a meal. Being well prepared allows you to reduce stress when dining out as a vegan. Snacks are a great way to stay energized and keep hunger at bay between meals. Some interesting, portable vegan options include:fresh fruit with a dollop of nut butter,Hummus and vegetables, Nutritional yeast sprinkled on popcorn, Roasted chickpeas, Nut and fruit bars.