If you don’t want animals to play any role at all in your diet, here’s how to go vegan
: Consult your physician Never change your diet without first consulting your physician.
Step 1: Cut out meats, poultry and seafood Cut meats, poultry, and seafood out of your diet entirely.
Step 2: Find vegan equivalents to meat Find vegan equivalents to these meats – like a soy-based hot dog substitute.
Step 3: Eliminate dairy products Eliminate all dairy products and animal byproducts, like cheese, eggs, and chicken broth.
Step 4: Replace dairy products with vegan-friendly product Get equivalents to these products, too, focusing on soy and tofu as substitutions.
Step 5: Check food labels Check labels of everything you eat to check for vegan-friendliness. Many foods you might not associate with meat, like gelatin snacks, contain animal matter.
Step 6: Be wary in restaurants Be careful when ordering in restaurants. Even dishes that are meatless can include sauces, reductions, glazes, or stocks that are prepared with animal byproducts, like margarine, which contains whey.
Step 7: Take a dietary supplement Take a dietary supplement, like a multi-vitamin, to make sure you’re getting sufficient calcium and vitamins.
Step 8: Get omega-3s Eat plenty of nuts and seeds, like walnuts and flaxseeds, to get omega-3, an essential fatty acid, which you won’t be getting from fish.
Step 9: Keep your protein level high Be sure to eat beans and other products that contain sufficient proteins to sustain your muscles.
Step 10: Always get enough calcium with milk substitutes When drinking milk substitutes, be sure to get some enriched with calcium to aid bone density.
FACT: Get omega-3s Between 0.2 and 1.3 percent of Americans are vegan.