How to Transition From Vegetarian to Vegan

If you have already been eating a vegetarian diet, you most likely know the best sources of protein, wonderful recipes and vegetarian substitutes for meats. You may find that you wish to transition from a vegetarian diet to a vegan diet. Vegans do not eat or buy any animal by-products because they believe them to be harmful to animals. For someone who is already a vegetarian, this basically means cutting out dairy products and eggs. This is how to transition from vegetarian to vegan.

Instructions

1

Define for yourself why you want to make the transition to a vegan diet. Many vegetarians implement a vegan diet because they believe buying any animal by-product brings harm and danger to animals (including foods, leather and personal care products). While others decide to transition to a vegan diet because of the health benefits. When you understand clearly the benefits of veganism for yourself and your environment, the transition will seem easier and non-restrictive.

2

Learn which foods to cut out of your diet. A vegan does not eat any animal by-products, including meats, dairy, and eggs. Read labels on processed foods. "Hidden" animal by-products are also found in many processed foods. For example, "whey" and "casein" are both derived from milk. Some vegans choose not to eat foods containing honey, while others do not believe bees are harmed in the processing of honey. For information and recipes specific to a vegan diet, go to The Vegan Connection website (see Resources). This website has a "starter kit" for vegans to download.

3

Decide whether to change to vegan all at once or to gradually cut out foods. Different sources recommend different approaches. You will most likely find whichever way worked for you when you became a vegetarian will also work for you as you make your transition to a vegan diet.

4

Look for vegan substitutes and non-vegan foods. All health food stores and most grocery stores sell vegan cheeses, soy milk and ice cream, rice milk, and other options. Health food stores offer the largest selection of vegan foods, including vegan convenience foods and desserts. Ask other vegans for their favorite foods and try different brands for yourself.

5

Plan menus in advance so you have a good variety and are not bored with your options. You can find vegan cookbooks at the library and at your local bookstore. There are also many vegan recipe sites on the Internet (see Resources).

6

Find a vegan community where you can swap recipes, food substitute ideas and other information. You can find a group through health food stores, co-operative grocery stores or online. Look for vegan groups within "Yahoo! Groups" or through a search engine.

7

Experiment with new foods. Visit farmer's markets to find seasonal produce and investigate new ways to cook. Find new dairy or meat substitutes you have not tried and add them to your menu. Prepare vegan meals for friends and family. The best way to enjoy your new vegan diet is to keep it interesting and fun.

8

Some vegans enforce diet "rules" upon themselves more than others. Follow the basic guidelines for being vegan (no meat, no dairy, no eggs), then decide for yourself how regimented you want your diet to be. Any change you make toward veganism will be beneficial to yourself and to the world around you.