Replacing Animal Products
Miyoko’s European Style Butter
- A fantastic spread made from cultured coconut and cashews
- Priced a little higher than other brands due to organic sourcing
- Available to order online!
Smart Balance Light
- Available at most major grocery stores
- Typically more affordable than other options
- Only the "Light" version is vegan
Earth Balance Buttery Spread
- Available in sticks for baking or tubs for spreading
- Nearly indistinguishable from butter made with cow's milk
- Varieties include original, soy-free, organic, whipped, and more!
You gotta get your Vitamin C! Aim for 3 or more servings of fresh or frozen fruit every day. While we normally think of fruit as a sweet treat, tropical fruits like tomatoes, avocado and jackfruit are great in savory dishes too.
With 5 or more servings of veggies every day, you’re best off prioritizing leafy greens for their calcium and iron. Eat them however you like — steamed, sauteed, or raw. Bright orange vegetables like carrots and sweet potatoes are excellent for vitamin A.
Most dairy alternatives are fortified with calcium and vitamin D, some juices contain B12 or calcium, and many kinds of sliced bread come fortified as well. The best fortified ingredient, though? Nutritional yeast — a magical ingredient fortified with B12 that is used to make vegan cheese sauces, tofu scramble, and anything else you’d like a cheesy flavor for. You’ll even find some vegan fish alternatives fortified with the same Omega-3 fatty acids that are in fish!
Even with a well-balanced diet, it’s smart to take a B12 supplement. If you don’t eat much calcium-rich food, you may consider a calcium supplement and, depending on where you live, you might want to take vitamin D too. Some vegans take DHA Omega-3 supplements made from algae — the same place fish get it from.
While oils are not a necessary part of anyone’s diet, they can add a rich and familiar flavor to your foods. Canola, walnut, and coconut oils are all particularly healthy choices that all add their own distinct flavors. You may also want to try Earth Balance for an almost-indistinguishable butter replacement.
While almost all foods have some protein, beans, lentils, and wheat gluten are the real heavy hitters. Whether it’s refried pinto or black beans, lentil stew or chickpea hummus, or vegan meat alternatives made with soy or wheat — you’re getting the same or more protein than you get with animal meat.
Nuts and seeds are filled with healthy fats, protein, and calcium. While walnuts and flaxseeds are nutrition powerhouses, you can’t go wrong with any of your favorites from almonds and cashews to sunflower or pumpkin seeds. The perfect snack!
Grains are important for their carbs — which our bodies convert into energy — but some grains are also very rich in protein. For optimum nutrition, try to stick to whole grains like brown rice, quinoa, potatoes, and whole wheat bread and pasta.
Join our Facebook group to connect with other animal lovers who are learning to eat vegan! We have experts on hand to answer any questions you may have about animal rights or veganism. Plus, look out for posts with additional videos, helpful tips, and the occasional raffle give-away!
Better Eating International seeks to inspire compassion for all animals through powerful videos and multimedia content. Our efforts to change how people eat are an important part of a worldwide movement to create a future in which animals are valued as unique individuals and no longer exploited for human gain.