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It highlights common benefits such as lower obesity risk, improved cardiovascular outcomes, and a smaller ecological footprint linked to the meat industry. 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In many ways, vegan eating is about being lighter:  \nn Vegans typically have a lower risk of obesity-related illnesses, including heart disease and diabetes.  \nn Vegans leave a lighter footprint on the earth,  \nsince the meat industry is a leading cause of environmental degradation and climate change.  \nn Vegans also tend to have a lighter conscience because a diet focused on plants means less violence toward the animals with whom we share this planet.  \nYour interest in a lighter, plant-strong (vegan) diet puts you in good company. Tens of millions of Americans—including Beyoncé, Miley Cyrus, Senator Cory Booker, and others—are embracing meat-free eating and extolling the benefits of leaving animals off our plates.  \nNow with this Guide, you have the tools you need to join them in standing up for your health, animals, and the planet—every time you sit down to eat. As you’ll discover in the pages to come, choosing compassionate foods has never been easier or more delicious.  \nSo, as you start enjoying a lighter way of life, give yourself a pat on the back—you deserve it. You’re helping to create akinder, healthier, and more sustainable world.  \nBest,  \nErica Meier  \nPresident  \nP.S. Start harvesting the power of plants [today: TryVeg.com](today: TryVeg.com)  \nP.O. Box 9773 | Washington, DC 20016 [301-891-2458 | info@animaloutlook.org](301-891-2458 | info@animaloutlook.org)  \n[SUPPORT OUR WORK TODAY:](SUPPORT OUR WORK TODAY: animaloutlook.org/donate)[ animaloutlook.org/donate](SUPPORT OUR WORK TODAY: animaloutlook.org/donate)  \nAnimal Outlook is a 501(c)(3) nonprofit organization. Your donation is tax deductible to the extent allowed by law. Our Tax ID number is 52-2034417.  \nVeg Eating is Onthe Rise  \n600% increase in the number of people who identify as “vegan.”Source: ReportBuyer, June 2017  \n8M  \nApproximately 8 million Americans are vegetarian. Source: Vegetarian Resource Group, 2015  \nAbout 10% of Americans are vegetarian about half the time. Source: Vegetarian Resource Group, 2015  \n10%  \nAmericans drink about 36% less milk a day today than they did in 1970.  \nSource: USDA, Economic Research Report Number 149, May 2013  \nSales of meat alternatives jumped 8% since 2010 ($553 million in sales) . Source: Mintel, June 2013  \n8%  \n18% 18% of Americans  \nparticipate in Meatless Mondays. [Source: MeatlessMonday.com](Source: MeatlessMonday.com)  \nCities around the country—including Washington, DC, San Francisco, CA, Boone, NC, Philadelphia, PA, and many more—have signed resolutions encouraging residents to go meatless on Mondays.  \nDIDYOUKNOW?  \nThe vegan and vegetarian market will be worth$5 BILLION by the end of 2020.  \nANIMAL OUTLOOK VEGAN STARTER GUIDE | 1  \n36%  \nVegEating forYour Health  \nEating a diet loaded with vegetables, fruits, grains, and beans is one of the  \nmost effective ways to improve our health. The Academy of Nutrition and  \nDietetics, American Heart Association, and the United States Department of Agriculture (USDA)  \nall confirm the health benefits of a vegan diet.  \nAccording to the USDA, vegetarian diets are associated with “lower levels  \nof obesity, a reduced risk of cardiovascular disease, and lower total mortality.”  \nOur “My Veg Plate,”(right), shows how to  \ncreate balanced vegan meals packed with nutrients—in addition to all-natural taste.  \n2 | VEGAN STARTER GUIDE  \nVegan Athletes  \nVegan athletes excel in many sports. World track and field star Carl Lewis, winner of nine Olympic gold medals (1984), said,“I had my best year as an athlete ever” after adopting a vegan diet. Many professional athletes have switched to plant-based eat-ing to improve their performance—including tennis superstar Venus Williams, triathletes Brendan Brazier and Rich Roll, hockey player Georges Laraque, martial ar","cbCaitFZKRfn7VIQ","https://ap.wps.com/l/cbCaitFZKRfn7VIQ","pdf",19564703,"English","# Veg Eating for Your Health\n## Vegan Athletes\n# Power of Plants\n## Calcium\n## Iron\n## Protein\n## Vitamin B12\n# Veg Living for the Animals","[{\"question\":\"Why do many people switch to vegan eating?\",\"answer\":\"The guide says vegan eating is linked to better health outcomes, a lighter environmental footprint, and less violence toward animals.\"},{\"question\":\"Where can vegans get calcium, iron, and protein?\",\"answer\":\"It lists plant-based sources such as tofu, beans, collard greens, fortified juices and nondairy milks for calcium, legumes and grains for iron, and beans, lentils, tofu, nuts, and some whole grains for protein.\"},{\"question\":\"How do vegans meet vitamin B12 needs?\",\"answer\":\"The guide notes that vitamin B12 can come from fortified products like dairy-free milk, nutritional yeast, and cereals, or from a B12 supplement or multivitamin containing B12.\"}]","VEGAN STARTER GUIDE - The How’s and Why’s of Plant-Based Eating - For Your Health, the Planet, and Animals | PDF",1790547697]