"I won't be able to get enough nutrients".
Many people fear they will not get enough calcium, iron, protein, or B12 on a vegan diet. The truth is, you do not need as much of these nutrients as you think. New research has shown that more than 750 milligrams of calcium a day doesn't do much good for the body; as a matter of fact, it can actually cause problems such as irritability, depression and fatigue. Consider this: The US consumes more dairy on than any other country on the planet, and yet has more osteoporosis than any other country too! Why? Because often, the American diet lacks magnesium and potassium, which is essential for calcium absorption. You can consume a ton of calcium but they body will not absorb it without these two minerals! Have a handful of nuts for magnesium, and chow down on bananas for potassium.
As for protein, most people get way too much. Bodybuilders do not even need extra protein; the body doesn't absorb it, and excess causes kidney problems and dehydration. The rule of thumb is 0.36 grams per pound of body weight, so a 150-pound person needs 54 grams a day, and it is very easy to get this just by eating plenty of beans, tofu, tempeh, and grains!
Anemia is really not a common problem for vegans, despite the stereotype (especially not for men!) But make sure you're getting enough iron by eating leafy greens,beans and nut butters.
As for B12: Everyone (including our meat-eating brethren) needs to take B12 supplements a couple times a week for insurance purposes. A shot once a month works well and its effects are immediate.
"I won't be able to eat my favourite foods anymore."
Is it possible to be a vegan and a food lover? Well, according to my waistline, the answer is YES. In my omnivore days, I loved breakfast burritos, hamburgers, cakes, lasagna... If it was unhealthy, I ate it! Guess what? Just because I became a vegan, I didn't stop loving my favourite foods. I just "veganise" them now. Search the Internet and you will find thousands of ways to make everything you love vegan! Why, not long ago I tried mock fish from Sophie's Kitchen (because I miss fish, but I don't miss eating toxic waste) and it was heavenly.
"Vegan food is so boring. I won't be able to stick to it if I just eat salads and tofu all the time!"
There is so much wrong in that statement! Eating vegan is only as boring as you make it. It's a culinary adventure: Asian foods such as Thai, Japanese, and Chinese are very simple to veganise. Yearning to try something completely unique? Try Ethiopian food! The combination of spicy, flavourful stews (called wat), bread, and tibs (sautees) will be a delight for your taste buds you won't soon forget. From the pungent curries of India, to the gyros of Greece, there is always something new to discover. I personally think the fattening sandwiches and meat-and-two-soggy-cooked-vegetable combination I used to eat so often are boring! If you're too busy to cook sometimes, there are many convenience foods available (look for Amy's and Yves at your local supermarket).
"What about going out to eat?"
Ah, restaurants. Many of our social gatherings involve food and it is hard to know exactly what is in your food when you don't have control. Restaurants often cook vegetables in butter and put milk in mashed potatoes. One restaurant in my town puts bacon and cheese on their dinner salads! Rule Number One of vegan dining out: DO NOT BE AFRAID TO SPEAK UP! Ask questions such as "Does the bread have honey or butter?" Check out www.happycow.net to find vegan or vegan-friendly restaurants in your area. Where I live, we have very few vegan options (small town) so I be sure to bring something to snack on if I get hungry or eat a small meal BEFORE I go, so I do not get tempted to order something iffy when I'm out.
Office potluck? If a well-meaning coworker offers you something with meat, dairy or eggs in it, be as polite as possible when you decline! Bring a yummy vegan dish or better yet, dessert to share. Sometimes the best way to a person's heart is through their stomach. (Hint: You may not want to slap the vegan label on it, just in case. Call it "dairy-free" or "egg-free" if you have to.)
"I'm a picky eater and I hate vegetables! What am I gonna eat NOW?"
A food critic I knew once said, "Picky eaters are bad, but picky vegetarians are the worst!" When it comes to health, yes they are. Sadly, many parents these days do not have their children eat vegetables, or eat enough, because they are busy, work long hours and don't have time to cook. In this way, one is set up for failure, because one grows accustomed to eating fast food, packaged convenience food, and other junk. This pattern of eating can have serious consequences such as type 2 diabetes, heart disease and early-onset dementia. Do you have the palate of a five-year-old? Then you need to take a kid-friendly approach! www.vegkitchen.com has many recipes for the picky--ahem, discerning--taste buds. Also, do note, that over time your taste buds will change and you will grow to like, and probably love, the new foods you are eating. Take it from the former biggest vegetable hater in the world: yours truly.
Are there any fears you having about eating vegan I didn't mention above? Please mention it in the comments!
Matti Dos Santos
