The Vegetarian Resource Group is a vegan activist non-profit
organization that does outreach all-year-long. For example, VRG responds to the
public’s questions every day and sends literature free of charge to other
groups/individuals doing educational activities in schools, hospitals, camps,
restaurants, libraries, offices, etc. Our ability to continue doing this
depends on people like you! Your donations allow us to promote the vegan
message whenever we’re called upon for assistance. Please consider becoming a
monthly or quarterly donor to The Vegetarian Resource Group.
During these challenging times, thanks so much for your support.
You can donate online here: vrg.org/donate
For the first 6 months or so after birth, babies don’t need any food
other than breast milk (ideally) or a commercial infant formula or a
combination of breast milk and infant formula. But, around age 6 months, most
babies are showing the signs of being ready to start eating solid foods. They
can sit independently which gives them the ability to lean forward if they want
food or to move back if they don’t. They are showing an interest in what others
are eating. They can move food from the front to the back of the mouth, where
it can be swallowed more easily.
An often-recommended first
food is a single ingredient baby cereal, meaning it only contains one cereal
grain. Since it has only one ingredient, it’s easy to know what the baby is
reacting to if the baby has a reaction. It can be thinned with breast milk or
formula to a good consistency – first a thin consistency, with a gradual
increase in thickness. If it is made with breast milk or the baby’s formula, it
will have a taste the baby is familiar with. Many baby cereals are fortified
with iron and some also have added zinc and vitamin B12. Once the baby tolerates single ingredient
cereals, cereals with several grains can be introduced.
You may have heard about
concerns about the arsenic levels in baby rice cereal. Arsenic can be harmful
to the baby’s brain (1). Once these elevated levels of arsenic were discovered,
baby food companies worked to reduce the amount of arsenic in their products. The
FDA has recently reported that 76% of samples of baby rice cereals did not
contain excess arsenic, compared to 47% of samples tested in 2014 and 36% of
samples tested between 2011-2013. (2). Other infant cereals, including those
made with oats, barley, and multi-grains, are lower in arsenic; use of a
variety of cereals is recommended.
Some parents and caregivers
may prefer to make baby cereals. Uncooked oats, barley, or rice can be
processed in a blender until finely ground and then cooked until smooth. These
cereals don’t have the iron that is usually added to commercial baby cereals.
If parents or caregivers make their own baby cereals, use of an iron supplement
should be discussed with the baby’s doctor.
Baby cereals can be fed from
a spoon and should not be fed from a bottle. If your little one likes to
self-feed, make the baby cereal fairly thick, chill it, and cut it into small
bites. It can also be spread onto small pieces of toast.
Here’s a nutritional comparison of several brands of organic baby cereals that are fortified with iron.
Product Serving Size
Iron (mg)
Zinc (mg)
Vitamin B12 (mcg)
Comments
Beech-Nut Oatmeal, 1/4 cup dry
6.8
0.8
0.13
Has added B- vitamins and calcium. Contains vitamin D3 apparently from a non-vegan source.
Gerber Rice, 1/4 cup dry
6.75
1
0.125
Has added calcium, vitamin C and B- vitamins
Gerber Oatmeal, 1/4 cup dry
6.75
1
0.125
Has added calcium, vitamin C and B- vitamins
Gerber Oatmeal- Millet- Quinoa, 1/4 cup dry
6.75
1
0.125
Has added calcium, vitamin C and B- vitamins
Earth’s Best Rice, 1/4 cup dry
6.3
—
—
Earth’s Best Oatmeal, 1/4 cup dry
6.3
—
—
Earth’s Best Multi- Grain, 1/4 cup dry
6.3
—
—
Happy Baby Oatmeal, 3 TB dry
5
—
—
Happy Baby Oats & Quinoa, 3 TB dry
5
—
—
Nutritional information from manufacturers’ websites and package labels, October, 2020.
References
1. European Food Safety Authority Panel on Contaminants in
the Food Chain. Scientific opinion on arsenic in food: EFSA panel on
contaminants in the food chain (CONTAM). Eur Food Safe Auth J. 2009;7(10):1-199.
If
there is one similarity that I have noticed from my own vegan journey and from
talking to my vegan friends about their journeys – it’s that living in a
meat-eating household was among each of our greatest concerns when adopting the
vegan lifestyle. We worried that our parents wouldn’t support us, that we
wouldn’t know how to cook for ourselves, and that maybe, we would be too
tempted by our non-vegan pantries to sustain the lifestyle change. In my case –
having been used to my dad’s excellent cooking skills and my mom’s Sunday grocery
shops – I questioned if I would even be able to keep up with my cooking and
with my grocery shopping. Though, with research, good communication, newfound
independence, and ambition, being vegan in a meat-eating household became a
“new normal” for me in no time. And it certainly can be for you too.
Research – an incredibly important aspect
of developing a vegan lifestyle, whether you live surrounded by meat or
not. Before you take on the challenge of
going vegan in a meat-eating household, you should develop a solid
understanding of the adjustments you will be making to your life. Start with
websites such as PETA, The Vegetarian Resource Group, One Green Planet, and
Medical News Today. Take the time to understand the benefits of the diet –
environmental, physical, and ethical. Acknowledge the importance of your
nutrition intake. Which foods will be your sources of protein, of calcium, iron
– a vegan donut might make a cute
Instagram post, but that doesn’t mean it’s a dependable nutrition source. Understand
the foods that you will be adding or eliminating from your diet. Try making a
list of the non-vegan, staple foods in your home, and then vegan alternatives
next to them. For example, say every Friday night is “Taco Night” in
your house – think of some alternatives for ground beef and cheese. Maybe a
tortilla filled with scrambled tofu can be your Friday night, “Taco
Night.”
Once you have a better understanding of
why and how you will go vegan, it is time to communicate with the people you
live with. The first question they might ask you is, “why?” Explain
to them why it’s a choice you want to make. Share with them the research you
have conducted. Are you going vegan to help combat climate change? Are you
outraged by the treatment of animals in the agriculture industry? Or, do you
believe in going vegan as an effort against world hunger? Try providing them
with a detailed explanation of why veganism matters to you so that your family
can do their best to understand and support you. However, you should not expect
that they will cater to your vegan needs – they will likely continue eating
meat. It is important to remain patient with those you live with throughout
your vegan journey. They might not understand your choice, and that’s perfectly
okay. But remember – going vegan is your choice, not theirs.
Going vegan in a meat-eating household
will require a new sense of independence. Being the only vegan in your home,
you will no longer rely on anyone for your grocery shopping or cooking. Whether
grocery shopping alone or with a family member, you will be responsible for
acquiring the foods that you need as a vegan. Furthermore, it is unlikely that
your parents will be cooking a vegan alternative for every meal your family
eats. This means, if you cannot cook yet, you should probably learn. Not that
you need to become a master chef by any means but knowing how to cook a handful
of vegan meals will make your life a whole lot easier. And with time, your
cooking skills will improve, allowing for greater diversity in the meals you
eat.
Finally, remember why you decided to
become vegan – hold on to that. Keep the ambition that you started this journey
with. Being the only vegan in a meat-eating household will not always be easy,
and there might be occasions that lead you to question this choice. Not to
mention, meat can be tempting for some new vegans, so in order to resist the
temptation of meat in your home is to remember your “why” and to carry your
ambition with you throughout this journey.
Some
words of advice from two of my vegan friends – who also happened to go vegan in
meat-eating homes:
“Some people might believe that
once you go vegan family dinners are no longer possible – this isn’t true. It
is easy to cook vegan dishes or side dishes that everyone can share and enjoy.
Those who desire meat can add a meat product to their own meals. Or, if possible,
the meat and dairy products can be left on the side. As a vegan, you don’t
always have to cook something or eat something entirely separate from the rest
of your family. (Abbey, age 17)”
“When I first became vegan, it was
a challenge seeing my whole family eat things I couldn’t eat and smelling all
the foods my mom would make that I couldn’t have. However, what helped me was
to always incorporate my spin onto the dishes my family would make. For
example, if my family were eating burgers or pizza, I would make myself a vegan
counterpart – this allowed me to enjoy eating meals with my family, even as a
vegan. (Lili, age 17)”
The contents
of this posting, our website, and our other publications, including Vegetarian
Journal, are not intended to provide personal medical advice. Medical advice
should be obtained from a qualified health professional. We often depend on
product and ingredient information from company statements. It is impossible to
be 100% sure about a statement, info can change, people have different views,
and mistakes can be made. Please use your best judgment about whether a product
is suitable for you. To be sure, do further research or confirmation on your
own.
Are you searching for a new pair of
vegan boots this winter? If so, there are many vegan online stores and
storefronts offering a wide variety of boot styles.
Smoothie King is making it easier
to live a vegan lifestyle with the new Vegan
Mixed Berry Smoothie, available nationwide. According to Smoothie
King, “Along with Califia Farms® Oat Milk, Smoothie King’s Vegan Mixed Berry
Smoothie is made with whole strawberries, wild blueberries, raspberries,
banana, super grains, Sunwarrior® organic plant-based protein, apple blueberry
juice blend and pear juice blend. It has 13 grams of protein and half the
recommended daily fiber in a 20-ounce serving.”
As you’re preparing to dress up for Halloween, or any
occasion going into the holiday season, consider going vegan with your
nail color. Many major brand polishes either contain animal
ingredients or are tested on animals.
Wondering what non-vegan ingredients might be in nail
polish?
– Carmine: In red polishes (as well as lipstick and blushes)
many make-up producers achieve brilliant reds by adding carmine, which is
another way to say boiled and crushed beetles.
– Guanine: Used to give shimmer and sparkle to nail
polishes, Guanine is derived from fish scales and animal tissue. It’s
frequently found in colors that are luminous or glittery.
– Oleic Acid: Straight up animal
fat, melted into oil, Oleic Acid is used to thicken and add luster to
polishes.
– Pearl: Ground pearl is a rare ingredient, but can be used
in polishes. Pearls are created by oysters, then harvested and mashed into a
shiny powder for cosmetics.
– Shellac: This ingredient is another way to say “bug
saliva.” Shellac is technically a resin secreted
by the Indo-Chinese bug laccifer laca, commonly found on trees. It is
processed and sold as dry flakes and dissolved in alcohol to make glossy liquid
shellac.
To avoid these, look for vegan brands to create your look
for any occasion. Additionally, note if any brand you consider is also
“cruelty-free,” which means it’s not tested on animals by the
manufacturer or any third party supplier. Some brands show the vegan V and
the cruelty-free leaping rabbit on their labels, displays or
websites.
Shown in the photo, a spooky trio from Element Botanicals, http://elementbotanicals.ca/. The collection is called Bewitched and the colors shown are Pumpkin Queen, Rusty Cauldron, and Belladonna. Many brands offer blacks, purples and other dark colors for Halloween. Then switch it up for the holidays with reds, whites, or orange!
Nothing beats a simple graphic to get the vegan message out!
The Vegetarian Resource Group created My
Vegan Plate to display on outreach tables at various events. If you live in
the United States, you can request copies of this handout to distribute by
emailing us at [email protected]
Nothing beats home baked cookies and Peggy Rynk provided a wide variety of cookie recipes in her Vegetarian Journal article called “Cookies, Cookies, Cookies.” See:
Nick is a Vegetarian Resource Group 2020 video scholarship
winner. He said: I’m interested in veganism/vegetarianism because of the
positive impact I believe that it can have on many aspects of human and animal
existence. After extensive research, I believe it to be the most optimal diet,
and the best way to contribute to making the world a better place!
This following is from the Food and Drug Administration:
The U.S. Food and Drug Administration today released results from sampling of domestically manufactured dark chocolate bars and dark chocolate chips labeled as “dairy free” or with similar claims. The sampling was conducted to better understand the extent to which these products contain potentially hazardous levels of milk. The FDA is concerned about the presence of milk in dark chocolate claiming to be dairy-free because it can cause serious health consequences to consumers with milk allergy.
The FDA does not define the terms “dairy-free,”or “milk-free.” Such claims are voluntary and when used must be truthful and not misleading. Consumers with milk allergy who choose to eat dairy-free chocolate may wish to contact the manufacturers and inquire about how the product is made, including whether the product is made on equipment dedicated to making dairy-free chocolate, whether the ingredients used are free of milk, and whether the manufacturer tests its products with dairy-free claims for the presence of milk.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
Sign up for our newsletter to receive recipes, ingredient information, reviews of new products, announcements of new books, free samples of products, and other VRG materials.
