Everyone Is Invited To Give It A Try—I Triple-Dog-Dare You (5)

30-Day-Vegan-Challenge

What Is/Isn’t On The Menu?

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What not to eat on a vegan diet:

• Meat (beef, poultry, pork, lamb, frog, fish, shellfish etc.)

• Dairy (milk, butter, cheese, cream, yogurt, etc.)

• Eggs (poultry, fish, frog, etc.)

• Honey

• Byproducts of the above (animal lard/oil, whey, casein, gelatin, etc.)

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What to eat on a vegan diet:

• Fruits

• Vegetables

• Starches

• Nuts

• Seeds

• Grains

• Beans

• Legumes

• Products made from the above (pasta, milk, hummus, chips, salsa, etc.)

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If the following don’t say “organic” or “non GMO” they probably are Genetically Modified Organisms (this list may be longer, but since GMOs don’t have to be labeled in the US???):

• Soy

• Corn (NOT popcorn)

• Cottonseed (for oil)

• Canola (aka rapeseed)

• Sugar Beets (for sugar)

• Papaya (Hawaiian and Chinese)

• Zucchini

• Yellow Crookneck Squash

• Byproducts of the above: canola oil, corn flour, corn masa, corn meal, corn oil, corn sugar, corn syrup, cornstarch, cottonseed oil, dextrin, dextrose, glucose, high fructose corn syrup (HFCS), hydrolyzed vegetable protein, maltodextrin, protein isolate, soy flower, soy isolates, soy lecithin, soy milk, soy oil, soy protein, soy protein isolate, soy sauce, sugar (unless specified as cane sugar), tamari, tocopherols (vitamin E), tofu, vegetable fat, vegetable oil…  (these byproducts can be found in virtually all processed foods including infant formula)

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Tips & tricks for when shopping (read those labels):

• Just because it says “soy milk” or “soy cheese” doesn’t mean it’s free of animal, egg or milk byproducts

• Just because it says “meat free” doesn’t mean it’s free of egg or milk byproducts

• Just because it says “not made with eggs” doesn’t mean it’s free of animal or milk byproducts

• Just because it says “not made with milk” doesn’t mean it’s free of animal or egg byproducts

• Just because is says “made with non GMO _____” doesn’t make the other ingredients non GMO

• Unless it says otherwise, gelatin comes from animals (Jello, marshmallows, gummy candy, etc.)

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When buying conventionally gowns fruits and vegetables, these have the least/most pesticide residue:

The Clean 15

1. Onions

2. Sweet Corn

3. Pineapples

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Cantaloupe (domestic)

12. Sweet Potatoes

13. Grapefruit

14. Watermelon

15. Mushrooms

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The Dirty Dozen

1. Apples

2. Celery

3. Sweet Bell Peppers

4. Peaches

5. Strawberries

6. Nectarines (imported)

7. Grapes

8. Spinach

9. Lettuce

10. Cucumbers

11. Blueberries (domestic)

12. Potatoes

• Organic, conventional, clean 15, dirty dozen—wash them all.  😉

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Don’t forget to read those labels.  😛