Strengthening Foundations for Saving Animals

In the the first quarter of 2022, Vegan Outreach India has strengthened our foundations for a greater reach. This includes strategizing for long-term collaborations with universities and colleges, working with government regulators for wider access to students, planning virtual tours to organize more Adopt A College Webinars, making solid connections, and setting up a pipeline of companies that will implement the Green Tuesday Initiative this year.
Here are some of the highlights from the past quarter.

New Green Tuesday Partnerships

  • Kaa’s Kitchen is based in Hyderabad and delivers 15,000 meals every month. We collaborated with them to add vegan options and veganized 90% of their meals.
  • Tech Mahindra, Pune joined the Green Tuesday Initiative. Last year, 14 campuses of Tech Mahindra implemented Green Tuesday Initiative in their cafeterias. This change will reduce 15,860 kgs/ 34,965 pounds of meat and 7,930 eggs annually in addition to 249,600 kgs/ 550,274 pounds of meat and 7,800 eggs of reduction from last year.

      Mission Compassion Virtual Tour with Mangalore University Colleges

      Mission Compassion has always been our most successful flagship program to organize Adopt A College Webinars. Our first virtual tour this year was with Mangalore University, and here are some highlights:

    • Organized 15 Webinars for students from 93 colleges
    • Reached out to 9,000+ students and inspired them to choose a compassionate lifestyle
    • 7,956 students joined the 10 Weeks to Vegan program who are now considering going vegan

        10 Weeks Subscriber’s Testimony

        Ramya joined the 10 Weeks to Vegan program and went vegan. She didn’t stop there. She went a step ahead and became a volunteer at Vegan Outreach. Here she shares her experience:

        Thank you for believing in a better future for animals and enabling our work. Together we will inspire more new vegans and help animals with your support.
        Please donate today to support our work in India.



        With gratitude,

        Richa Mehta,
        Director of Programs, India


  • Tech Mahindra cuts down serving meat by 20% to reduce their food-related carbon footprint.

    Tech Mahindra, a global IT giant, has partnered with Vegan Outreach to implement their Green Tuesday Initiative at their Hitech City, Hyderabad campus. On August 15th, Mr. C P Gurnani, MD and CEO, Tech Mahindra, launched the Green Tuesday booklet and announced the collaboration. By implementing the Green Tuesday Initiative in their cafeterias, Tech Mahindra will cut down meat consumption by 20% to reduce their food-related carbon footprint.

    “Tech Mahindra is always at the forefront of taking sustainability and environment-related initiatives. From hosting plastic-free events to organizing the most extensive plantation drives, Tech Mahindra has always encouraged and inspired us to make an impact and keep doing more. By implementing vegetarian Tuesdays, we are taking one step forward in reducing our food-related carbon footprint and creating awareness about the food choices of employees. In the next year, we will be working with Vegan Outreach to implement this initiative in more campuses in other cities. Our team is also working to create a soulful, delicious alternative menu on Tuesdays.” – C V N Varma, Vice President – Corporate Services at Tech Mahindra.

    What we eat is rapidly becoming an issue of global concern—multiple reports have identified meat and dairy as one of the leading causes of climate change. One such example is the recent report from the UN’s Intergovernmental Panel on climate change, which emphasized a shift towards plant-based diets as a significant opportunity to reduce greenhouse gas emissions. Worldwide, meat and dairy production uses 83% of farmland and produces 60% of agriculture’s greenhouse gas emissions.
    “Companies around the world are seeing the urgency of fighting climate change through food choices. As a Green Tuesday partner and one of the leading IT companies to implement this program, Tech Mahindra is leading the way to a sustainable future. India is the 5th most vulnerable country to climate change according to the 2020 global climate index, and policies like this will truly create an impact. There is a growing awareness among organizations in this regard.” -Bhavya Vatrapu, campaigns and social media manager at Vegan Outreach.

    Tech Mahindra’s Hitech City campus has 15,000 employees and once fully rolled out, this initiative will benefit approx. 200,000 employees working at Tech Mahindra offices at various India locations.
    Richa Mehta, Director of Programs India at Vegan Outreach thanked Tech Mahindra for implementing the Green Tuesday Initiative saying, “Their support and commitment to serve more plant-based food will have a significant impact. This initiative will help fight climate change, promote a healthier future, and save millions of lives. I am grateful to Tech Mahindra for setting an example for other companies to follow the path towards sustainability and carbon neutrality by implementing sustainable food policies.”

    So far, in India, we have collaborated with twenty-six institutes and corporations including BITS Pilani Goa,Lovely Professional University and Hetero drugs . Some have implemented meatless days, while others have reduced the number of eggs and dairy products served in their canteens.

    Our work is possible because of generous supporters. Help us reach even more institutions. Please donate today to support our work in India.


    My Dog is a 55lb Pitbull… And He’s Vegan!

    By Kassy Ortega, Outreach Coordinator

    You may be thinking: “Dogs are carnivores and need meat!” “Dogs wouldn’t eat just plants in the wild.” “Forcing your beliefs on your dog is wrong.” “You are killing your dog.”

    Let me respond with the following: Dogs are omnivores. Dogs have been domesticated over thousands and thousands of years – the ones in our homes are no longer “wild” animals. If forcing a healthy lifestyle on my dog is wrong, I don’t want to be right. My dog is happy, healthy, and thriving.

    Meet Paco. Paco is an adopted American Staffordshire Terrier, weighs approximately 55lbs and turned 4 years old in February (yes, I threw him a birthday party). His story is similar to most vegans: he was not raised vegan, and became plant-based later on in life.

    Paco and Patrona share about their vegan diet on the Vegan Outreach blog!

    Image By GuideYourPet

    (Patróna on the left. Paco on the right.)

    I always had Paco’s well being in mind, so I fed him a high-quality meat-based kibble. Soon after going vegan, I learned that dogs could survive, even possibly live longer, on a nutritionally complete vegan diet. My little guy has been vegan for 2 years, and he is just as healthy as he was on a high-quality meat diet.

    Paco lives with my roommate’s dog, Patróna, who is also vegan! These pups will give you the scoop on what they eat, play with, and munch on when they aren’t taking a nap.

    Paco’s Faves

    Favorite Kibble: V-Dog Dry Kibble
    V-Dog Vegan Dog Food!

    V-dog is the perfect kibble for my little dude. Skin allergies are common for his breed, so the hypoallergenic formula makes this the perfect fit.

    Where to buy: Online and in some stores

    Favorite Toy: Nylabone DuraChew Double-Action “Bacon” Flavor
    nylabone green

    For a powerful chewer like Paco, rawhides and femur bones aren’t going to cut it because 1) We know the many hazards that come with “real” bones and 2) Ew. Not all Nylabones are vegan, but the company states: “Dura Chew Bacon flavored bones contain non-meat based flavoring. The ‘Bended Bone’ and ‘Stick’ also contain a non-meat based bacon flavoring. All of these products are flavored with a vegetarian (plant-derived) natural flavoring that does not contain any meat protein. Similar to ‘Tofurky’ and ‘veggie-burgers,’ they have the meat flavor without the meat.”

    Where to buy: Any pet store or online.

    Favorite Treat: Fruits, Veggies, and Chickpeas

    Why buy overpriced treats when Paco is just as happy eating baby carrots? I typically slip the pups a brussel sprout or an apple slice here or there while cooking or making smoothies. Giving Paco fruits and vegetables as treats gives me peace of mind around with all the dog treat recalls, and is much better for my wallet. Note: Some fruits and veggies can be poisonous. Ask Google if a new fruit or veggie is okay to give to your furry friend.

    Where to buy: No need to buy, peek in your fridge!

    Patróna’s Faves

    Favorite Kibble: Nature’s Recipe Vegetarian Formula
    Nature's Recipe Vegan Dog Food!

    Patróna has been fed Nature’s Recipe Vegetarian Formula since day one in her adopted life. It’s an affordable vegan kibble that can be found at most major retailers.

    Where to buy: Any pet store or online.

    Favorite Toy: Squeaky or Crunchy Stuffed Animals
    bottle cruncher

    This little girl loves snuggling and chewing on her stuffed animals! You can buy stuffed animals online or at pet stores. For an eco- and wallet- friendly option, you can always buy stuffed animals at thrift stores (just be cautious of the filling and other hazards).
    Where to buy: Any pet store or online.

    Favorite Treat: Old Mother Hubbard’s Just Vegg’N Biscuits
    OMH Vegan Dog Biscuits

    Ingredients you recognize at an affordable price ($10 for a 3lb bag!). Who can argue with that?
    Where to buy: Any pet store or online.

    Read more about vegan dogs from a veterinarian here.


    The Year That Was 2021 • India Updates

    Happy new year, 2022. We have had fantastic accomplishments leading to tangible and lasting change this past year only because of our generous supporters.
    Vegan Outreach India dedicates this newsletter to all the supporters.

    Green Tuesday Initiative Reduced 336,000 Kg of Animal Products

    We had our biggest successes last year. We partnered with 10 major entities in India and implemented the Green Tuesday Initiative.
    Here are some highlights:

  • Tech Mahindra, a global IT giant, implemented the Green Tuesday Initiative in 14 campuses across 5 locations. This change reduced 249,600 kgs/ 550,273 pounds of meat and 7,800 eggs.
  • Reva University, one of the largest private universities in south India, partnered with Green Tuesday to implement meatless Tuesdays. This change reduced 62,160 kgs/ 137039 pounds of meat.
  • Hetero Limited renewed the pledge to serve meat-free meals to their employees. They also implemented Green Tuesday Initiative in their new locations and raised awareness among employees. They now serve 2.5 million+ meat-free meals every year.
  • We are now part of the Telangana government advisory group to make the state’s organizations more sustainable. Their IT department will also serve more plant-based food at their official events.

      40,000+ Students Joined the 10 Weeks to Vegan India Program

    • We organized 150+ Adopt College webinars this year and signed up 40,000 students for the 10 Weeks India program.
    • Four colleges, REVA University, Auro University, Sanatan Dharma College, G H Raisoni University, signed the Memorandum of Understanding as part of our Adopt a College Collaborations and pledged to organize animal rights awareness events throughout the year.
    • We organized two virtual tours:
      1. Mission Compassion, organized in May, was a huge success. 7000+ students participated in the 5-day event.
      2. Mission Compassion 2.0, organized in November, encouraged 14,000+ students from 240 colleges to consider going vegan!

      Our Team Expansion

      Komal Tehlan is our newest outreach coordinator, spearheading college partnerships and outreach in Delhi, NCR, and other northern regions of India. She’s inspired 2,200 students to join the 10 Weeks to Vegan.

      Sowndarya Ganesan joined the India campaign team in March. She is an environment enthusiast and has been an asset in getting Green Tuesday partnerships.

      10 Weeks Testimonial

      Because of you, Praneetha could go vegan. She shared her 10 Weeks to Vegan program experience with us:

      We are cherishing all of these accomplishments because of you. Thank you for being there for the animals.



      With gratitude,

      Richa Mehta,
      Director of Programs, India


  • Why are we in good spirits you ask?

    I hope you and your loved ones are doing great.

    We are in good spirits because we have already achieved and surpassed our yearly Green Tuesday Initiative goals with three months to go. Through the Green Tuesday Initiative, we have reduced 313,536 kgs/691,228 pounds of meat and eggs from institutions in the first 9 months of this year!

    Big Update to Tech Mahindra Collaboration

    On August 15th, 2021, Mr. C. P. Gurnani, MD and CEO, Tech Mahindra, announced the implementation of the Green Tuesday Initiative and launched the booklet at Tech Mahindra’s Hyderabad campus.

    On September 28th, four new Tech Mahindra campuses—Noida, Gurugram, Kolkata, and Chandigarh—joined the Green Tuesday Initiative. Representatives from each campus joined a virtual accreditation ceremony and flagged off the partnership.
    Some offices are currently operating with partial staff. Once fully rolled out, around 5,659,000 meat-free meals will be served to the employees.

    Adopt a College Collaboration with Nagpur University

    Rashtrasant Tukaji Maharaj Nagpur University is one of the oldest public state universities located in Nagpur, Maharashtra. We partnered with them to organize outreach programs at all its affiliated colleges. Here are some of the highlights of the collaboration.

    Outreach to 7,000+ students
    Webinars with 240 colleges
    50+ additional webinars

      10 Weeks to Vegan India Series Now in Hindi


    We just launched our 10 Weeks to Vegan and 10 Weeks to Vegan for Vegetarians in Hindi! More than 40% of Indians speak Hindi, and we hope this version reaches more people who are comfortable with the Hindi language. As of today, more than 3,000 people have received the Hindi series emails

    With the Hindi additions, we now have 40 versions of 10 Weeks to Vegan.
    Check out all of our versions here!

    We have an opportunity to inspire more people to go vegan, and we need your help!
    Become a monthly sustainer.



    With gratitude,

    Richa Mehta,
    Director of Programs, India


    Here’s what everyone is saying – Goals met – New companies join Green Tuesday

    We are halfway through 2021, and I’m so glad to say that we reached half of our yearly 10 Weeks to Vegan sign-up goals.

    One motivating factor driving us is the feedback and testimonials we get from the people we work with and students. We love seeing our program impact so many people, and I am sharing some of them with you today.

    Inspired 18,000+ Students to Go Vegan


    In 2021, we have collaborated with 67 colleges and universities in India and organized our Adopt a College webinars. Our outreach team has inspired thousands of students to make more compassionate choices. 18,000+ students signed up for our 10 Weeks to Vegan program in 2021, and they’re considering going vegan.

    After every webinar, we receive heartwarming feedback from students that gratifies all the hard work.

    Adopt a College Collaborations

    Three colleges, REVA University, Auro University, and Sanatan Dharma College, Ambala, signed the Memorandum of Understanding as part of our Adopt a College Collaborations and pledged to organize animal rights awareness events this year. More than 5,000 students will participate in various activities from these colleges and learn about a vegan lifestyle.

      Two Companies Joined the Green Tuesday Initiative

    TA Digital will now serve meatless meals once a week in their cafeteria and promote a plant-based diet after joining the Green Tuesday Initiative. TA Digital is a technology company based in Hyderabad that delivers artificial intelligence, marketing solutions, and automation services. This change will reduce 3380 kgs/7451 pounds of chicken annually.
    Their employees participated in our vegan cooking challenge and shared some interesting vegan recipes.

    Check out a glimpse of the vegan cooking challenge here.

    Sparks Lifestyle and Living is an event management, catering, and meal subscription firm based in Hyderabad. They will now replace one chicken dish with a delicious plant-based dish in all their buffet services. They also added a full range of vegan options in their selection menus, both for catering and meal subscriptions.

    You are a big part of Vegan Outreach’s India program. Thank you so much for enabling this important work!

    We would love to have your feedback on the work we are doing in India and feature your feedback in our next edition of the newsletter. Please reply to this email.
    Donate today to help animals in India!



    With utmost gratitude,

    Richa Mehta
    Director of Programs, India


    TA Digital Joins the Green Tuesday Initiative to Reduce its Food-related Carbon Footprint

    TA Digital joined the Green Tuesday Initiative and will now serve meatless meals once a week in their cafeteria. Once the offices reopen after the lockdown, employees will have more plant-based options on Tuesdays, and TA Digital will promote a plant-based diet. Since the employees are currently working from home, they participated in our vegan cooking challenge and shared some interesting vegan recipes.


    TA Digital, a technology company that delivers artificial intelligence, marketing solutions, and automation services, joined the Green Tuesday Initiative to fight climate change and promote wellness. “A journey of a thousand miles begins with a single step. Our first step to reducing food-related carbon footprint is partnering with Vegan Outreach’s Green Tuesday Initiative.
    We hope our new partnership will help fight climate change and promote employee wellness,” said Vignesh S – HR and Business partner, TA Digital.

    What we eat is rapidly becoming an issue of global concern; multiple reports have identified meat and dairy as one of the leading causes of climate change. One such example is the recent report from the UN’s Intergovernmental Panel on Climate Change (2019), which emphasized a shift towards plant-based diets as a significant opportunity to reduce greenhouse gas emissions.

    “Worldwide, meat and dairy production uses 83% of farmland and produces 60% of agriculture’s greenhouse gas emissions. There is a growing awareness among organizations in India regarding the same, and we are glad to help them reduce their carbon footprint with Green Tuesday Initiative,” said Bhavya Vatrapu, Campaigns and Social Media Manager, Vegan Outreach.

    Our Green Tuesday Initiative is a campaign by Vegan Outreach to help institutions reduce their environmental footprint by making small changes in the food they serve. Since 2019, Vegan Outreach has partnered with 25 Institutes and companies in India as part of the Green Tuesday Initiative.
    Mail us [email protected] if you’d like these fantastic free recipes or start the Green Tuesday Initiative in your institution. 🙂


    India News: What our team has accomplished in 2021 so far

    We rarely stop to pat ourselves on the backs when we hit new milestones or reach our goals. There is so much to do. Our team is constantly working to help animals by reaching out to more students to help them make compassionate choices and recruit institutions to the Green Tuesday Initiative.

    However, I’m pausing to share how fantastic 2021 has been so far and what our team has accomplished.

    Mission Compassion 2021

    Vegan Outreach organizes annual tours for outreach events at colleges, schools, fests, and conferences. We couldn’t travel this year because of the pandemic. Our go-getter outreach staff partnered with Kuntal Joisher, Mountaineer (Mount Everest summiteer) and vegan activist, and Mumbai University for a virtual tour instead. The Mission Compassion 2021 tour was born!

    Mission Compassion 2021 has been an enormous success and is the biggest tour to date in terms of student participation. 7000+ students from 86 colleges participated in the five-day event and are now considering going vegan!

    Impact

    Our in-person outreach and webinars have effectively raised awareness about animal rights issues with students and inspired them to go vegan. According to a survey completed by 1,009 students who attended the webinars,

    • 92.0% of the students agreed there is a need to switch to a plant-based diet for animals and the environment.
    • 88.9% of the students said they would like to move to a plant-based diet for animals and the environment.

    Green Tuesday Virtual Pledge Signing

    BITS Pilani, Goa virtually signed the Green Tuesday pledge. Over 30 student representatives and faculty members attended the event in February. Celebrity guests included Sadaa Sayeed, a South Indian actress, ethical vegan, entrepreneur. Mount Everest summiteer and vegan activist Kuntal Joisher also joined and inspired. Both applauded the students for taking a step towards a better tomorrow.

    New Companies on Board

    Transcend Adventures is an adventure and trekking company that organizes guided tours, weekend adventures, and mountaineering training. They will now provide vegan food options for their travelers. This change will reduce 2520 kgs/5555 pounds of meat consumption annually.

    Annora Pharma is based out of Hyderabad and manufactures a wide range of medicines, including tablets, capsules, pellets, liquid orals, and syrups. Starting April 1st, they will serve meatless meals to all their 800 employees on Tuesdays. This change will reduce 4160 kgs/9171 pounds of chicken annually.

    You supported us in a challenging year, and our team kept creating more vegans for animals and the planet. Thank you! Sustainers are now more critical for us than ever.
    Please help us reach our 2021 goals by becoming a monthly sustainer!.



    With utmost gratitude,

    Richa Mehta
    Director of Programs, India


    Nutrition Tips for New Vegans

    by Jack Norris, RD

    Vegan Diets—Health Benefits

    A vegan diet can provide many health benefits. Vegans have:

    • 3/4–1/2 lower rates of high blood pressure (1, 2)
    • 2/3 lower risk of type-2 diabetes (3)
    • 15–20% lower risk of cancer (4, 5)
    • Significantly lower cholesterol levels (6)

    Even though there are numerous benefits, in order to thrive, vegans should be aware of the nutrition issues below.

    Calories, Protein, and Fat

    It’s important to include some high-calorie, high-protein foods in order to feel satisfied.

    Simply removing animal products from a typical American diet is going to leave you with mostly low-calorie foods such as salads, vegetables, and fruit. Eating only these foods could quickly leave you feeling hungry and weak, and thinking a vegan diet is a real challenge.

    While severe protein deficiency is nothing to worry about, not eating some high-protein plant foods could leave you craving animal products or feeling fatigued—see Story from a Once-Failing, Now-Thriving Vegan.

    Legumes—beans, peanuts, peas, lentils, and soy—seitan, and quinoa are the best sources of protein for vegans. Include a few servings of these foods each day—maybe even each meal.

    People tend to think of animal products, and especially meat, as “protein,” but many are 50% fat. A very low-fat, plant-based diet might improve someone’s health in the short term, especially if they have high cholesterol, but it might not be ideal for longer periods. If you’re avoiding all added fats and you start to crave animal products, it might be time to increase the plant fats.

    In fact, research has consistently shown that eating nuts—which are high in fat—improves markers for heart disease (7).

    Although the research is still preliminary, it appears that some people don’t have the genetics to do well on a high carbohydrate diet (8). For such people, an eco-Atkins diet, high in plant proteins such as soy meats, legumes, and seitan, might be a better choice (9).

    Finally, if you find yourself craving animal products, it could be because you have a strong preference for the taste of glutamate, also known as umami. Plant foods high in umami are ripe tomatoes, tamari, miso, sauerkraut, dried sea vegetables, marmite, nutritional yeast, olives, balsamic vinegar, and mushrooms. Roasting, caramelizing, browning, and grilling increase umami by freeing glutamate from proteins (10).

    Don’t Overdo the Oxalate

    Some plant foods are high in oxalate and spinach is extremely high. For most vegans, oxalate won’t be a problem, but if you decide to start juicing or blending your greens, make sure you don’t consistently use large amounts of the high oxalate greens—spinach, swiss chard, and beet greens—doing so can sometimes result in a kidney stone. See Oxalate for more info.

    Low Cholesterol

    In rare cases, some vegans might not get enough fat or calories to produce adequate amounts of steroid hormones, which are made from cholesterol.

    Two studies have shown vegans to have sex hormones on par with meat eaters (1112), but one report showed vegan women to have lower levels of estrogen (13).

    A few anecdotal reports provide some evidence that low cholesterol might be a problem for some vegans—see Bonzai Aphrodite’s story of regaining her health as a vegan, Facing Failing Health As A Vegan. In such cases, increasing saturated fat, such as by adding some coconut oil, could increase a depressed libido or resume menstruation.

    Vitamins and Minerals: For the Long Haul

    Although a vitamin or mineral deficiency is very unlikely to occur in only a few weeks or months as a vegan, there are some nutrients you need to pay attention to if you want to thrive over the long term.

    Daily Needs

    We provide the precise requirements and common sources for each nutrient below in our article, Daily Needs.

    Vitamin B12

    Vitamin B12 in vegan diets has been a source of controversy and myths (14). Although it rarely happens quickly, if you don’t get a reliable source of vitamin B12 through fortified foods or supplements, the chances are high that you will eventually find your health suffering.

    B12 meme

    Calcium

    The need for calcium on vegan diets has also been surrounded by misleading claims with many vegan advocates saying that animal protein, including milk, is the main cause of osteoporosis in Western countries. Following this logic, it would make sense that vegans don’t need to worry about osteoporosis since we don’t eat animal protein.

    The research actually shows that vegans, like nonvegans, should try to meet the same calcium recommendations as the greater population. Vegan diets tend to contain much less calcium than other diets, so we must make an effort to include good sources on a daily basis.

    Calcium meme

    Vitamin D

    More often than not, vegans who come to me with severe fatigue are suffering from vitamin D deficiency. This isn’t just a vegan problem as many people develop vitamin D deficiency, partially as a result of avoiding the sun. But vegans are at a slight disadvantage, on average, because we get less vitamin D in our diets. Make sure that you have a reliable source of vitamin D.

    Iron

    Iron is found in a wide range of plant foods and vegans tend to have iron intakes comparable to meat-eaters.

    Iron meme

    However, plant iron isn’t as easily absorbed as iron from meat and a small percentage of women develop iron-deficiency anemia after becoming vegetarian.

    If you think you’re at risk: Make sure to include a good source of vitamin C at meals—it binds with iron creating a more easily absorbed complex. Avoid coffee and tea at meals as they decrease iron absorption.

    Vitamin C meme

    Iodine

    Iodine is important for thyroid health, but it’s a nutrient that most vegans rarely think about. A 2011 study showed that some vegans don’t get enough. Especially if you eat soy, you should make sure you have a source of iodine—either from seaweed, a supplement, or iodized salt.

    Omega-3s

    DHA is an omega-3 fatty acid that is important for cognition. A short time on a vegan diet is not likely to cause any sort of deficiency, but long-term vegans should make sure they’re getting enough omega-3s. Walnuts, canola oil, flaxseeds, or a DHA supplement are the most common ways to obtain omega-3s.

    Vitamin A

    There are many sources of vitamin A for vegans—especially orange vegetables—but you shouldn’t leave getting enough to chance. See your options in the picture below and eat one or two sources every day.

    Vitamin A meme

    Zinc

    An average vegan diet will meet or come close to the RDA for zinc, but some people might fall a bit short. Symptoms of zinc deficiency include catching frequent colds or developing cracks at the corners of your mouth. Supplement with 50–100% of the RDA if you suspect a deficiency.

    Zinc meme

    Vegan Meals

    To see general meal plans that a vegan might follow to meet nutrient needs, check out:

    Good luck—and may you thrive on a vegan diet!

    References

    1. Fraser GE. Vegetarian diets: what do we know of their effects on common chronic diseases? Am J Clin Nutr. 2009 May;89(5):1607S-1612S. Epub 2009 Mar 25. Review. Erratum in: Am J Clin Nutr. 2009 Jul;90(1):248.

    2.Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford. Public Health Nutr. 2002 Oct;5(5):645-54.

    3. Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):292-9.

    4. Key TJ, Appleby PN, Crowe FL, Bradbury KE, Schmidt JA, Travis RC. Cancer in British vegetarians: updated analyses of 4998 incident cancers in a cohort of 32,491 meat eaters, 8612 fish eaters, 18,298 vegetarians, and 2246 vegans. Am J Clin Nutr. 2014 Jun 4.

    5. Tantamango-Bartley Y, Jaceldo-Siegl K, Fan J, Fraser G. Vegetarian diets and the incidence of cancer in a low-risk population. Cancer Epidemiol Biomarkers Prev. 2012 Nov 20.

    6. Bradbury KE, Crowe FL, Appleby PN, Schmidt JA, Travis RC, Key TJ. Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. Eur J Clin Nutr. 2014 Feb;68(2):178-83.

    7. Sabaté J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. 2009 May;89(5):1643S-1648S.

    8. Dieting by DNA? Popular diets work best by genotype, research shows.

    9. Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Greaves KA, Paul G, Singer W. The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Arch Intern Med. 2009 Jun 8;169(11):1046-54.

    10. Is Umami a Secret Ingredient of Vegan Activism?

    11. Thomas HV, Davey GK, Key TJ. Oestradiol and sex hormone-binding globulin in premenopausal and post-menopausal meat-eaters, vegetarians and vegans. Br J Cancer. 1999 Jul;80(9):1470-5.

    12. Key TJ, Roe L, Thorogood M, Moore JW, Clark GM, Wang DY. Testosterone, sex hormone-binding globulin, calculated free testosterone, and oestradiol in male vegans and omnivores. Br J Nutr. 1990 Jul;64(1):111-9.

    13. Goldin BR, Gorbach SL. Effect of diet on the plasma levels, metabolism, and excretion of estrogens. Am J Clin Nutr. 1988 Sep;48(3 Suppl):787-90. Review.

    14. Vitamin B12: Are You Getting It?


    Campaign Success—Panda Express to Add Vegan Options!

    Panda Express to Add Vegan Options

    Panda Express, the country’s largest fast casual Chinese food restaurant chain, will be removing the chicken broth and animal-based seasonings from its Eggplant Tofu and Chow Mein dishes. This change follows our national campaign which spurred nearly 5,000 petition signatures and hundreds of requests via social media for vegan menu items. 

    By adding plant-based dishes, Panda Express joins a long list of companies catering to the growing demand for vegetarian and vegan food. In The Economist article “The year of the vegan,” correspondent John Parker writes that, “Sales of vegan foods in America in the year to June 2018 rose ten times faster than food sales as a whole.” Carl’s Jr., Taco Bell, TGI Fridays, and A&W are among the companies that have added vegan food to their restaurant menus.

    While seemingly small, this change by Panda Express will make a big impact. Not only will the chain contribute less to animal suffering by using more plant-based ingredients, but it will send a powerful message to other chains—this is financially beneficial and if we can do it, so can you. Both menu items will be vegan by the end of February, but we recommend checking with your local store before you order them.