Want some tips on being a Veghead?
First things first, my number one piece of advice to people going either Vegetarian or Vegan is to JUST DO IT. Pretend it is a swimming pool on a hot day - it’s harder if you ease into it. Also, you will make mistakes. It might take you some time to clear out your make up cupboard of animal tester cosmetics, or your wardrobe of leather shoes.
Do your best, but if you make a mistake - don’t be too hard on yourself.
Now,for those who enjoy the taste of meat - there are a lot of faux-meat products out there. I don’t recommend eating them more than once or twice a week as most of them are processed. My favourite faux-meat products are Quorn (for Vegetarians as they contain free-range eggs), Morning Star (for American and European Vegans) and Sanitarium (for Australian Vegans and Vegetarians).
If you are American, Whole Foods have aisles of Vegan foods, so it won’t be difficult. My favourite Soy Milk is Silk.
If you are Australian, most supermarkets have a section for Vegan foods, and Sanitarium will be your bestfriend. They make a variety of faux-meats, burger patties and soy milks. The chocolate So Good is the best.
Now, here is a big list of the main vitamins and minerals we need everyday:
- Calcium helps build and maintain strong teeth and bones. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
- Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid.Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.
- Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, avocado and dried fruit are good sources of iron. Mushrooms are the best source of iron for vegetarians, and give you all the iron you would have previously received from meat. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods.
- Omega-3 fatty acids areimportant for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. The problem with fish, is not only the ethical and environmental issue - but fish and seafood contain a lot of mercury that our bodies can never break down. It just builds up and up in our system, and is a poison.
- Protein helps maintain healthy skin, bones, muscles and organs. You can get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains. Tofu is also the best source of protein known to man - our bodies absorb the protein from Tofu faster than any other food product.
- Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. B-12 is actually naturally occurring bacteria in plant life, but now only exists in meat and animal products. I had some serious problems with depression because I was low on this vitamin, I would suggest getting supplements for this vitamin.
- Vitamin D plays an important role in bone health.Vitamin D is added to some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don’t eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants). This is true for everyone, not just Vegans.
- Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
Here are some of my favourite Vegetarian and Vegan fashion pages:
http://www.vegetarian-shoes.co.uk : Unisex.
http://www.ironfistclothing.com : Unisex
http://www.veganstore.com/ : Unisex and miscellaneous items.
http://www.april77-shop.com/ : Unisex (Great for jeans and jackets).
My favourite pages for Animal Welfare:
http://farmsanctuary.typepad.com/sanctuary_tails/
My favourite page for Vegan recipes:
No matter where you are in the world - this website is the BEST veghead directory. Use it for nearby restaurants, veg friendly stores etc.
Here is a list of accidentally Vegan foods!! (Remember to search for keywords control+F for PC and Apple+F for Mac.
All-Bran
Alpha Bits
Apple Cinnamon Cheerios
Apple Jacks
Berry Burst Cheerios
Bran Flakes
Cheerios
Cinnamon Crunch Crispix
Cinnamon Krunchers
Cinnamon Life
Cocoa Pebbles
Cocoa Puffs
Cocoa Rice Krispies
Complete Oat Bran
Complete Wheat Bran
Corn Chex
Corn Flakes
Corn Pops
Cracklin’ Oat Bran
Crispix
Froot Loops
Frosted Cheerios
Frosted Flakes
Fruit By the Foot
Fruit Harvest
Fruity Pebbles
Grape Nuts
Just Right
Kix
Life Cereal
Mueslix
Multi-Bran Chex
Multigrain Cheerios
Nature’s Valley Granola Bars (Brown Sugar)
Pop Tarts (Unfrosted Apple Cinnamon)
Pop Tarts (Unfrosted Blueberry)
Pop Tarts (Unfrosted Brown Sugar Cinnamon)
Pop Tarts (Unfrosted Strawberry)
Quaker Apples and Cinnamon
Quaker Cinnamon and Spice
Quaker Date and Walnut
Quaker Oatmeal (Raisin)
Quaker Raisins and Spice
Reese’s Peanut Butter Puffs
Reese’s Puffs
Rice Chex
Rice Krispies
Trix
Wheat Chex
Wheaties Raisin Bran
Beverages:
Alpine Spiced Cider
Ghirardelli Hot Chocolate (Chocolate Hazelnut)
Ghirardelli Hot Chocolate (Chocolate Mocha)
Ghirardelli Hot Chocolate (Double Chocolate)
Ghirardelli Sweet Ground Chocolate (Baking Cocoa)
Hershey Syrup (Chocolate)
Hershey Syrup (Strawberry)
Kool-Aid Drink Mix
Nescafe Ice Java Iced Coffee Syrup
Nestle Nesquick Syrup (Chocolate)
Nestle Nesquik Syrup (Strawberry)
Nestle Nesquik Syrup (Very Vanilla)
Snacks:
Airheads Taffy
Anna’s Almond Cinnamon Thins
Anna’s Ginger Thins
Archway Ginger Snaps
Blow Pops
Brach’s Cinnamon Hard Candy
Brach’s Cinnamon Hard Candy
Brach’s Orange Slices
Brach’s Root Beer Barrels
Brach’s Star Brites
Bremner Wafers
Brownstone Baking Co. Mini Bagel Crisps (Garlic)
Carr’s Table Wafer
Carr’s Tea Biscuits
Charms lollipops
Chocolove Dark Chocolate bar
Chocolove Orange Peel (Dark Chocolate Bar)
Cracker Jacks
Cry Babies
Dem Bones
Dots
Dum Dums
Entenmann’s Fudge Delights Fudge & Mint Cookies
Famous Amos Sandwich Cookies (Chocolate)
Famous Amos Sandwich Cookies (Oatmeal Macaroon)
Famous Amos Sandwich Cookies (Peanut Butter)
Famous Amos Sandwich Cookies (Vanilla)
Ferrara Wafer Swirls With Chocolate
Fireballs
Food Lion Animal Cookies
Food Lion Ginger Snaps
Food Lion Oatmeal Cookies
Food Lion Saltines
Food Lion Sandwich Cookies (Assorted)
Food Lion Sandwich Cookies (Chocolate Creme)
Food Lion Sandwich Cookies (Chocolate Fudge)
Food Lion Sandwich Cookies (Double Creme-O’s)
Food Lion Sandwich Cookies (Duplex)
Food Lion Sandwich Cookies (Mini Chocolate & Vanilla Cremes)
Food Lion Sandwich Cookies (Peanut Butter)
Food Lion Sandwich Cookies (Vanilla)
Food Lion Snack Crackers
Food Lion Sugar Cookies
Fritos (Barbecue)
Fritos (Regular)
Goldenberg’s Peanut Chews (Original)
Goldenberg’s Peanut Chews
Goya Flan
Grandma’s Peanut Butter Sandwich Cremes
Hain Apple Cinnamon Rice Cakes
Herr’s Onion Flavored Rings
Herr’s Salsa and Lime Tortilla Chips
Hot Tamales
Hubba Bubba Bubblegum
Jolly Ranchers (lollipops and hard candy)
Jujubees
Jujyfruits
Keebler Animal Crackers
Keebler Club Crackers
Keebler Vienna Fingers
Kellogg’s Fruit Snacks
Kettle White Popcorn
Kool-Aid Gels
Krispy Kreme Fruit Pies
Laffy Taffy
Lance Capitain’s Wafers
Lance Choc-O Cookies
Lance Malt Crackers With Peanut Butter
Lance Nekot Cookies With Peanut Butter
Lance Nut-O Lunch Cookies (Peanut Butter)
Lance Nut-O Lunch Cookies (Strawberry Creme)
Lance Peanut Bar
Lance Sugar Wafers (Strawberry Creme)
Lance Sugar Wafers (Vanilla Creme)
Lance Toasty Crackers With Peanut Butter
Lance Van-O Lunch Cookies
Lay’s Blue Corn Chips
Lay’s Potato Chips (Natural Country Barbecue)
Lay’s Potato Chips (Thick Cut Sea Salt)
Lay’s Stax
Lay’s WOW! potato chips
Lay’s Yellow Corn Chips
Lemonheads
Lundberg Brown Rice Cakes
Mambas
Manischewitz Whole Wheat Matzo, Unsalted Matzo, and Savory Garlic
Matzo
Mary Janes (regular and peanut butter kisses)
Mates Pudding Mix
Melba Toast (Rye)
Melba Toast (Sesame)
Melba Toast (Wheat)
Mike and Ike
Munchos
Murray Butter Cookies
Murray Cinnamon Grahams
Murray Coconut Bars
Murray Southern Kitchen Iced Oatmeal Cookies
Murray Sugar-Free Vanilla Wafers
Nabisco Ginger Snaps
Nabisco Iced Oatmeal Cookies
Nabisco Oatmeal Cookies
Nabisco Oreo Thin Crisps
Nabisco Original Graham Crackers
Nabisco Saltine Crackers
Nabisco Teddy Grahams (Chocolate and Cinnamon)
Nabisco Uh-oh Oreos, Spring Oreos, Chocolate Creme Oreos
Nature Valley Crunchy Granola Bars (Apple Crisp)
Nature Valley Crunchy Granola Bars (Maple Brown Sugar)
Nestle Double Chocolate Thin Mints
New York Flatbreads (Everything, Garlic, and Fat-Free)
Now and Later
Nutter Butter Bites
Panda Licorice
Pure De-Lite Coconut Bars
Quaker Apple Cinnamon Rice Cakes
Ring Pop lollipops
Ritz Regular Crackers
Ritz Whole Wheat Crackers
Sesame Royale Breadsticks
Skittles Mints
Smarties (U.S. version only)
Snackwells Cracked Pepper Crackers
Snyder’s Jalapeno Pretzel Bites
Snyder’s Pretzel Sticks (Pumpernickel/Onion and Oat Bran)
Sour Patch Kids
Soy Crisps (Barbecue, Deep Sea Salt, and Garlic Onion)
Stacey’s Pita Chips (Baked and Taxarkana Hot)
Starburst (jelly beans and hard candy)
Sun Chips Original flavor
Super Bubble
Swedish Fish
Sweet Tarts
Toasteds Crackers (Sesame and Wheat)
Town House Original Crackers
Triscuit Crackers (Original, Reduced Fat, Garlic Herb, and Roasted
Garlic)
Tropical Source mini chocolate bags
Twizzlers
Utz Puffed Caramel Corn
VeganSweets marshmallows
Wasa Crispbread (Light Rye and Multi-Grain)
Wheat Thins (Original, Multi-Grain, and Reduced Fat, Sun-Dried Tomato)
Zesta Original Crackers
Zotz
Condiments:
Arnold Premium Seasoned Stuffing
Betty Crocker Bac-o’s Bacon Flavor Bits
Brianna’s French Dressing
Brianna’s Poppy Seed Dressing
Brianna’s Santa Fe Blend Dressing
Campbell’s Franco-American Mushroom Gravy
Classico Pasta Sauces (Roasted Garlic and Spicy Red Pepper)
Dona Maria Mole
El Paso Enchilada Sauce
El Paso Enchilada Sauce
Girard’s Champagne Dressing
Girard’s Italian Dressing
Girard’s Original French Dressing
Girard’s Raspberry Dressing
Gravy Master Seasoning & Brown Sauce
Heinz Ketchup
Hunt’s Manwich Sauce
Kame Marinades (Red Chili)
Kame Marinades (Sweet Teriyaki)
Kame Marinades (Thai Coconut)
Kame Marinades (Wasabi with Ginger)
Kellogg’s Corn Flakes Crumbs
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft Balsamic Dressing
Kraft Catalina Dressing
Kraft Classic Italian Vinaigrette Dressing
Kraft Creamy Italian Dressing
Kraft Fat Free Italian Dressing
Kraft French Dressing
Kraft French Fries Seasoning
Kraft Original Barbecue Sauce
Lipton Recipe Soup and Dip Mix (Onion Mushroom)
Lipton Recipe Soup and Dip Mix (Onion)
Lipton Recipe Soup and Dip Mix (Vegetable)
McCormick Bac’n Pieces
McCormick Mesquite Chicken Seasoning
McCormick Rotisserie Chicken Seasoning
McCormick Spaghetti Sauce Mix
Newman’s Light Balsamic Dressing
Newman’s Light Italian Dressing
Newman’s Light Raspberry and Walnut Dressing
Newman’s Olive Oil and Vinegar Dressing
Newman’s Red Wine Vinaigrette and Olive Oil Dressing
Newman’s Regular Balsamic Dressing
Old El Paso Taco Seasoning Mix
Pepperidge Farms Cubed Herb Seasoned Stuffing
Prego Mushroom Pasta Sauce
Ragu Pizza Sauce
Smucker’s Goober Grape Peanut Butter
Smucker’s Marshmallow Icecream Topping
Baked Goods:
Arnold’s Carb-Counting Multi-Grain Bread
Arnold’s Jewish Rye Bread
Arnold’s Potato Sandwich Rolls
Arnold’s Sesame Sandwich Rolls
Arnold’s Stone Ground Whole Wheat Bread
Arnold’s Wheat Sandwich Rolls
Cobblestone Mill Hoagie Rolls
Cobblestone Mill Jewish Rye Bread
Cobblestone Mill Kaiser Rolls
Cobblestone Mill Onion Rolls
Cobblestone Mill Party Rolls
Cobblestone Mill Pumpernickel Bread
Cobblestone Mill White Sub Rolls
Cobblestone Mill Whole Wheat Bread
Dutch Country Soft Potato
Dutch Country Whole Wheat
Krispy Kreme Fruit Pies (Apple)
Krispy Kreme Fruit Pies (Cherry)
Krispy Kreme Fruit Pies (Peach)
Little Debbie Cake Donuts
Pepperidge Farm Dark Pumpernickel Bread
Pepperidge Farm Rye and Pumpernickel Swirl Bread
Sunbeam Bread
Thomas New York Style Bagels (Blueberry)
Thomas New York Style Bagels (Cinnamon Swirl)
Thomas New York Style Bagels (Everything)
Thomas New York Style Bagels (Plain)
Thomas Toaster Bagels (Cinnamon Raisin)
Thomas Toaster Bagels (Plain)
Wonder Bread
Refrigerated and Frozen Foods:
Anne’s Flat Dumplings
Athens Phyllo Dough
Athens Phyllo Mini Shells
Aunt Jemima Syrup Dunk’ers Cinnamon French Toast sticks
Calaro Guacamole
Edy’s No-Sugar Bars
Edy’s Whole Fruit Bars
Food Lion French Fries
Food Lion Hash Browns
Food Lion Restaurant Fries
Food Lion Seasoned Curly Fries
Food Lion Shoe String Fries
Food Lion Steak Fries
General Mills Italian-Style Vegetables
General Mills Roasted Potatoes with Garlic and Herbs
Krusteaz New French Toast Sticks (Cinnamon)
Krusteaz New French Toast Sticks (Original)
Lender’s Bagels (Cinnamon Raisin)
Lender’s Bagels (Onion)
Lender’s Bagels (Plain)
Luigi’s Italian Ice
Marie Callender Frozen Fruit Pies and Cobblers
Minute Maid Frozen Lemonade Bars
Mrs. Smith’s Deep Dish Pie Crust
Ore-Ida French Fries
Ore-Ida Tater Tots
Pepperidge Farm Puff Pastry Sheets
Pepperidge Farm Puff Pastry Shells
Pillsbury Cornbread Twists
Pillsbury Crescent Rolls
Pillsbury Turnover (Apple)
Pillsbury Turnover (Cherry)
Pinata Flour Tortillas
Safeway Whipped Cream (canned)
Simply Potatoes Diced Potato with Onion
Simply Potatoes New Potato Wedges
Simply Potatoes Shredded Hash Browns
Smart Balance Light Buttery Spread
Smart Beat Super Light Margarine
Smart Squeeze Fat-Free Margarine
Smuckers Uncrustables Peanut Butter and Grape Jelly
Smuckers Uncrustables Peanut Butter and Strawberry Jam
SuperPretzel Baked Soft Pretzels
Baking:
Aunt Jemima Coffee Cake Mix
Aunt Jemima Whole Wheat Pancake/Waffle Mix
Betty Crocker Bisquick
Blue Bonnet Light Margarine
Crisco All-Vegetable Shortening
Crisco Original Cooking Spray
Crisco Zero Grams Trans Fat Per Serving All-Vegetable Shortening
Duncan Hines Chewy Fudge Brownie Mix
Duncan Hines Creamy Home-Style Frosting (Chocolate)
Duncan Hines Creamy Home-Style Frosting (Classic Vanilla)
Duncan Hines Creamy Home-Style Frosting (French Vanilla)
Duncan Hines Double Fudge Brownie Mix
Duncan Hines Moist Deluxe Cake Mix (Banana Supreme)
Duncan Hines Moist Deluxe Cake Mix (Butter Recipe Fudge)
Duncan Hines Moist Deluxe Cake Mix (Butter Recipe Golden)
Duncan Hines Moist Deluxe Cake Mix (Classic Yellow Cake)
Duncan Hines Moist Deluxe Cake Mix (Dark Chocolate Fudge)
Duncan Hines Moist Deluxe Cake Mix (Devil’s Food)
Duncan Hines Moist Deluxe Cake Mix (German Chocolate)
Duncan Hines Moist Deluxe Cake Mix (Lemon Supreme)
Duncan Hines Moist Deluxe Cake Mix (Orange Supreme)
Duncan Hines Moist Deluxe Cake Mix (Pineapple Supreme)
Duncan Hines Moist Deluxe Cake Mix (Red Velvet)
Duncan Hines Moist Deluxe Cake Mix (Spice Cake)
Duncan Hines Moist Deluxe Cake Mix (Strawberry Supreme)
Duncan Hines Muffin Mix (Blueberry)
Duncan Hines Muffin Mix (Chocolate Chip)
Duncan Hines Muffin Mix (Cranberry Orange)
Ghirardelli Chocolate Chip Cookie Mix
Hodgson Mill Bran Muffin Mix
Hodgson Mill Caraway Rye Bread Mix
Hodgson Mill White Bread Mix
Hodgson Mill Whole Wheat Gingerbread Mix
Jello-O Instant Pudding (Banana Creme)
Jello-O Instant Pudding (Chocolate)
Jello-O Instant Pudding (Lemon)
Jello-O Instant Pudding (Vanilla)
Keebler Ready Crust Pie Crusts (Graham Cracker)
Keebler Ready Crust Pie Crusts (Shortbread)
Kraft Baker’s Angel Flake Coconut
Martha White Pizza Crust Mix
Old El Paso Taco Shells
Royal Pudding & Pie Filling
Smart Balance Light Margarine
Thai Kitchen Noodle Bowls (Thai Peanut and Roasted Garlic)
Tropical Source Dark Chocolate Chips
Uncle Ben’s Cinnamon and Raisin Rice Pudding Mix
Staples:
Betty Crocker Hash Brown
Campbell’s Franco-American Mushroom Gravy
Campbell’s canned mushroom gravy
Del Monte White Corn Cream Style
Green Giant Cream Style Sweet Corn
Healthy Choice Garden Vegetable Soup
Hormel Chili
Hunt’s Manwich Sauce
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft “It’s Pasta Anytime” Spaghetti with Marinara
Kraft French Fries Seasoning
Kraft Shake ‘N Bake (Original Chicken Coating Mix, Original Pork
Coating Mix, and Hot/Spicy Coating Mix)
Kraft Taco Bell Soft Taco Dinner
Kraft Taco Bell Taco Dinner
Lipton Recipe Soup and Dip Mix (Vegetable, Onion Mushroom, and Onion)
Manischewitz Sweet Potato Pancake Mix
McCormick Fajitas Seasoning Mix
McCormick Original, Hot, and Mild Chili Seasoning Mix
McCormick Pasta Salad Vinaigrette Dressing Blend
McCormick Sloppy Joe Seasoning
McCormick Spaghetti Sauce Mix
Near East Spanish Rice Pilaf and Toasted Almond Rice Pilaf
Near East Toasted Pine Nut Couscous and Roasted Garlic & Olive Oil Cousous
Old El Paso Enchilada Sauce
Old El Paso Fat-Free Refried Beans
Old El Paso No-Fuss Fajita Dinner Kit
Old El Paso Taco Seasoning Mix
Progresso Soups (Lentil, Hearty Tomato, and Tomato Basil)
San Giorgio Pastas (Angel Hair, Elbow Macaroni, Rigatoni,Rotelle,and Spaghetti)
Swanson Vegetable Broth
Uncle Ben’s Rice Pilaf, Oriental Fried Rice, Mexican Fiesta, Long Grain Rice, Wild Rice, Lemon & Herb, and Spanish Rice
Zatarain’s Ready to Serve Jambalaya Rice
Zatarain’s Red Beans & Rice, Black Beans & Rice, Black-Eyed Peas & Rice, Jambalaya, Gumbo Mix With Rice, and Dirty Rice Mix
This page is always under construction - please feel free to message me with things to add to this list or any other questions you have: www.punkrockmermaid.tumblr.com/ask
I would also love to know any feedback in regards to this list being good or bad. xxoo
