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Woodstock Animal Rights Movement

A Store For Life

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Veganism in a Nutshell

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What is a Vegan?

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

Why Veganism?

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.

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.

Vegan Nutrition

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.


It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale...

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.


Vegan diets are free of cholesterol and are generally low in fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.

Vitamin D

Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur.


Calcium, needed for strong bones, is found in dark green vegetables, tofu processed with calcium sulfate, and many other foods commonly eaten by vegans. Calcium requirements for those on lower protein, plant-based protein diets may be somewhat lower than requirements for those eating a higher protein, flesh-based diet. However, it is important for vegans to eat foods high in calcium and/or use a vegan calcium supplement every day.


Following are some good sources of calcium:


   Soy or rice milk,
	commercial, calcium-
	fortified, plain		   8 oz	     150-500

   Collard greens, cooked                  1 cup     357 mg

   Blackstrap molasses                     2 TB      342 mg

   Tofu, processed with 
        calcium sulfate                    4 oz      200-330 mg

	orange juice			   8 oz	     300 mg

   Tofu, processed with 
        nigari		                   4 oz      80-230 mg

   Kale, cooked				   1 cup     176 mg

   Tahini				   2 TB      128 mg

   Almonds                                 1/4 cup   97 mg

Other sources of calcium include: okra, sesame seeds, turnip greens, soybeans, figs, tempeh, almond butter, broccoli, bok choy, commercial soy yogurt...

The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.

Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.


Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts.


Dried beans and dark green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

Sources of Iron

Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, seitan, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, figs, bulghur, bok choy, raisins, watermelon, millet, kale....

Comparison of Iron Sources

Here are the iron contents of selected foods:


            FOOD                            IRON (MG)

       1 cup cooked soybeans                   8.8
       2 Tbsp blackstrap molasses              7.0
       1 cup cooked lentils                    6.6  
       1 cup cooked kidney beans               5.2
       1 cup cooked chickpeas                  4.7
       1 cup cooked lima beans                 4.5
       1 cup cooked Swiss chard                4.0
       1/8 medium watermelon                   1.0

Vitamin B12

The requirement for vitamin B12 is very low. Non-animal sources include Red Star nutritional yeast T6635 also known as Vegetarian Support Formula (around 2 teaspoons supplies the adult RDA). It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Numerous foods are fortified with B12, but sometimes companies change what they do. So always read labels carefully or write the companies.

Tempeh, miso, and seaweed are often labeled as having large amounts of vitamin B12. However, these products are not reliable sources of the vitamin because the amount of vitamin B12 present depends on the type of processing the food undergoes. Other sources of vitamin B12 are fortified soy milk (check the label as this is rarely available in the U.S.), vitamin B12-fortified meat analogues, and vitamin B12 supplements. There are supplements which do not contain animal products. Vegetarians who are not vegan can also obtain vitamin B12 from dairy products and eggs.

Common Vegan Foods

Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...

Vegans Also Eat...

Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.

When Eating Out Try These Foods

Pizza without cheese, Chinese moo shu vegetables, Indian curries and dahl, eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants), Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...

Egg and Dairy Replacers

As a binder, substitute for each egg:

  • 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
  • 1 small banana, mashed, or
  • 1/4 cup applesauce, or
  • 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

The following substitutions can be made for dairy products:

  • Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
  • Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
  • Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
  • Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
  • Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

For More Information

Order Simply Vegan for a complete discussion of vegan nutrition plus 160 quick and easy recipes. This excellent resource contains over 160 vegan recipes that can be prepared quickly. An extensive vegan nutrition section by Reed Mangels, Ph.D., R.D., covers topics such as protein, fat, calcium, iron, vitamin B12, pregnancy and the vegan diet, feeding vegan kids, weight gain, weight loss, and a nutrition glossary. Also featured are sample menus and meal plans. Simply Vegan is more than a cookbook. An additional section on shopping by mail tells you where to find vegan clothes, non-leather shoes, cosmetics, household products, and books.

Your comments are welcome

The Meat Free Zone (MFZ) campaign is intended to make the MeatFreeZone logo as recognizable a symbol as the "Smoke Free Zone". The idea was originally conceived  when The WARM Store in Woodstock, NY, was in operation throughout the '90's (Woodstock Animal Rights Movement).  The store was truly a meat free zone as it was the first cruelty-free, Vegan, socially conscious animal rights store in the United States.  Now  that  the Vegan and Vegetarian movements have been growing so rapidly, more and more people are showing concern about the food in their diet and their overall  health and nutrition.  Many people are giving up eating fish, chicken, beef, pork (pigs ), dairy (milk, cheese, yogurt, ice cream) and eggs.  Headlines of Mad Cow disease, E-coli and salmonella are in the news with greater frequency.  Vegan and vegetarian recipe cookbooks are standard now  in all bookstores and many restaurants have added Vegan and Vegetarian options to their menus. We hope you will help us with the Meat Free Zone campaign by putting the signs up in your homes and workplaces and by spreading them to all the vegetarian and vegan restaurants that you know and frequent.  And someday we will have true "meat free zones" in establishments that serve meat. (d-3)

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