What is a Vegan, the ultimate guide the Vegan Lifestyle.

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At Eat Choice, we cater to all dietary needs. This week, we start a series explaining the different dietaries, so you know what we look for in restaurants and what we mean when we say Vegan.

Whether you're exploring a plant-based diet for health, ethical, or environmental reasons, this guide covers everything you need to know. Veganism is more than just a diet, it’s a lifestyle centred on compassion. Let’s break down what it truly means to be vegan, address common myths, and provide practical tips for beginners.

What Does It Mean to Be Vegan?

 Veganism is a lifestyle that avoids all animal-derived products. This includes:

 - Food: No meat, poultry, fish, dairy, eggs, honey, or ingredients like gelatin and collagen.

-Clothing & Products: No leather, wool, silk, or products tested on animals.

- Ethical Stance: Veganism is rooted in the belief that animals should not be exploited for human use.

The term "vegan" was coined in 1944 by Donald Watson, founder of The Vegan Society. Unlike plant-based diets, which focus primarily on food, veganism encompasses ethics, environment, and health.

Vegan vs. Plant-Based: What’s the Difference?

Many people use "vegan" and "plant-based" interchangeably, but there are key distinctions:

• Veganism: An ethical commitment to avoid all animal products.

• Plant-Based: A diet focused on health or environmental benefits, which may still include non-food animal products like leather or wool.

 For example, someone on a plant-based diet might eat vegan food but wear leather shoes, while a vegan avoids both.

Why Go Vegan or Plantbased? Key Reasons

People choose veganism for various reasons:

1. Animal Welfare: Reducing animal suffering and exploitation.

2. Environmental Impact: Animal agriculture contributes significantly to greenhouse gas emissions, deforestation, and water consumption.

3. Health Benefits: A well-planned vegan diet can lower risks of heart disease, diabetes, and certain cancers.

4. Ethical Consumption: Aligning daily choices with values of kindness and sustainability.

Fun Fact: Did you know that producing one pound of beef requires over 1,800 gallons of water? Going vegan reduces your water footprint dramatically!

Debunking Common Vegan Myths

Myth 1: Vegans Don’t Get Enough Protein

Reality: Plant-based proteins like lentils, chickpeas, tofu, tempeh, and quinoa provide ample protein. Many athletes from a range of different sports thrive on vegan diets!

Myth 2: Vegan Food Is Bland and Limited

Reality: Vegan cuisine is diverse and flavourful. Now that plant-based is more mainstream, talented chefs are creating exquisite options that are just as good, or better than traditional choices.

 Myth 3: Veganism Is Expensive

Reality: While some speciality products can be pricey, staples like beans, rice, and seasonal vegetables are affordable and nutritious.

Myth 4: Vegans Are Judgmental

Reality: Most vegans are passionate about helping others and welcome questions. Communities like The Vegan Society of NZ host inclusive events and support networks.

How to Start a Vegan Lifestyle

1. Transition Gradually

Start by incorporating more plant-based meals into your diet. Contact the Vegan Society of NZ for resources and inspiration. Try "Meatless Mondays" or swap dairy milk for almond or oat milk. If you are finding the transition very hard, take a look at the Reducitarian Organisation, which will keep you motivated as you move at your own pace. Pro tip, try not to rely on processed ‘meats’ - while some are great (we love Impossible Burger!), some are a little unpalatable and give the wrong impression of vegan flavours. Whole foods are best.

2. Read Labels Carefully

Animal-derived ingredients hide in many products. Look out for gelatin (in gummies), casein (in non-dairy cheeses), and cochineal (in red-colored foods).

3. Dining Out as a Vegan

Many restaurants now offer vegan options. Use apps like Eat Choice to find vegan-friendly spots, and don’t hesitate to ask staff about ingredients, we only list restaurants who are happy to have your business.

4. Connect with the Community

Join local vegan groups or online forums for recipe ideas, support, and dining recommendations.

Vegan Nutrition: What You Need to Know

A balanced vegan diet includes: 

Protein: Legumes, nuts, seeds, and soy products.

Iron: Spinach, lentils, seeds, nuts, blackstrap molasses. Pro tip: add a spoon of molasses to your Watties baked beans for a quick and easy Tex-Mex taco filling that's fibre-rich and gives a boost of iron.

Calcium: Kale, broccoli, dried fruit, fortified plant milks. We love VitaSoy So Milky for a pretty authentic taste, and Mylk Made for their sustainable packaging.

Vitamin B12: Supplements or fortified foods (essential for vegans). You can get drops or chewable tablets at any chemist.

Fun Fact: Some wines and beers aren’t vegan because they contain animal-based fining agents like isinglass (from fish bladders). Look for brands labelled "vegan."

Conclusion: Embrace the Vegan Journey

Veganism is a rewarding lifestyle that benefits animals, the planet, and your health. Whether you’re fully committed or just starting, every plant-based choice makes a difference. Remember, progress, not perfection, is what counts!