IF I GIVE UP DAIRY PRODUCTS, WHERE WILL I GET MY CALCIUM?
Calcium rich plant foods are: all dark leafy greens (e.g. Arugula, Kale, Collards) Broccoli, Dulce, Oranges,
Almonds and Sesame Seeds. Sesame seeds are very high in calcium and make delicious milks and salad
dressings. Soymilks are generally fortified with calcium.
Dairy is not an ideal source of calcium. On the contrary, it is so high in protein that it leeches calcium out of
the body. Anyone considering the use of dairy in his or her diet should read The China Study by T. Colin
HOW CAN I ORDER IN A RESTAURANT WITHOUT TAKING THE WAITER’S TIME?
My experience has taught me to call ahead to the restaurant and speak with the chef about what you can
order on the menu. If you say “I am allergic to animal foods and dairy,” this will get the attention of the
waiters and chefs and keep them focused on a careful preparation and delivery of your meal. By calling in
advance you will give yourself a “heads up” on how to order before you even look at the menu.
If it is not meal rush hour at a restaurant, the chef will often enjoy being challenged to be creative in
preparing a vegan meal. If the results are pleasing, be sure to thank him/her for the extra effort and remark
on the success of the meal. Suggest adding more vegan options to their menu.
My adult children took me out to a posh Beverly Hills restaurant for Mother’s Day Brunch. If I hadn’t called
in advance to speak with the chef, my only choice may have been a fruit plate. Fruit plates are great, but not
for $75.00 per plate! Understanding my circumstances, the chef made a special entrée that everyone else at
the table positively commented on, and I also thoroughly enjoyed.
HOW DO YOU RECOMMEND EATING WHILE TRAVELING?
With a knife and fork! I have had great success and satisfaction by taking along dehydrated fruits, perhaps a trail mix, some raw
food bars, nuts, and seeds. When I am in a city, I locate the natural food stores and shop (provided your hotel
has a room refrigerator) or sometimes I will use the hotel ice machine and keep fruits and veggies fresh in my
room in a bucket of ice.
I always recommend staying away from fast food restaurants, especially if you want to keep your energy high
while traveling. A restaurant does not have to be vegan, or even vegetarian for that matter, as all restaurants
will usually have a vegetable plate or salads as well as a baked potato. You can substitute salad dressings for
the butter and sour cream one would normally have on a potato. It may not always be the ideal when
traveling, so scope this out before you make your plans. There was a time when a vegan meal could be
ordered on the plane. Now a basic traditional meal is served for an extra charge so I always choose to either
bring my own meal, or purchase the healthiest I can at the airports.
WHEN GOING TO DINNER AT A FRIEND’S HOUSE, SHOULD I EAT WHAT I CAN FIND FROM
This is always your call. Tact is the most important thing. I have found it helpful to call ahead whenever
possible and have a friendly conversation explaining my diet requirements and/or ask what is being served.
Many hostesses will ask if you are allergic to any foods, or if you have any likes or dislikes. This is the perfect
time to let your hostess know you are vegan and list the basic ingredients you cannot eat. Be tactful but be
specific. You don’t want to go through this on the phone only to discover that there is almost nothing you can
eat. Sometimes I will say, “I would really enjoy a large vegetable salad and baked potato. You can also ask
for a light dressing and suggest lemon & olive oil or oil & vinegar or some familiar brand name that you
know is safe. Then I am assured I can eat the meal and save any possible embarrassment to my hostess if she
unknowingly prepares something I wouldn’t eat.
However, I have found that sometimes, in spite of the good intentions of the hostess to prepare foods without
animal and dairy, they may often forget ingredients like eggs in mayonnaise, or egg whites as a binder in a
IS THERE A WAY FOR ME TO FEEL LESS “DEPRIVED” WHEN I AM WITH NON-VEGANS
BECAUSE OF MY (VEGAN) FOOD CHOICES?
Instead of feeling deprived, which is a choice, I choose to remain grateful that I am aware of what certain
foods do for my body and soul. Therefore, I choose to reflect on that blessing as opposed to feeling
disadvantaged. I do not deny that there are times when it feels as though I am making a sacrifice, however,
the thought that I always keep in the front of my mind is that I am NOT sacrificing my health in the trade off.
I choose to remain true to my value system and myself.
This website is designed to provide educational health information only and it is with the understanding that the author is not engaged in rendering medical
advice. If such advice is warranted, a medical professional should be consulted. Consult with your doctor, health care professional, nutritionist or dietician to
verify that all of your nutritional requirements are being addressed, specific to any personal existing health condition regarding vegan diet.