5.1: Grains and peas/beans : barley, lentils, soybeans

For healthy living The epidemiological data are clear: vegans enjoy better health than those who eat a diet based on animal products. A diet without animal products can reduce the occurrence of numerous diseases, in particular heart diseases and cancer, the leading causes of death in industrialized countries and the most difficult to cure. Additionally, a vegan diet aids in the prevention and treatment of numerous other diseases including kidney and gastrointestinal conditions, hypertension, diabetes, asthma, arthritis and gall bladder disease.

5.2: Fruit and vegetables

5.3: Vegetables and tofu stew

A balanced diet As in every type of diet as well as the vegan diet, you must choose the types of foods that supply the right amount of protein, vitamins and minerals. The only nutritional element absent from the natural vegan diet, yet needed for overall health, is vitamin B12. However, the wholesale killing and suffering of animals can not be justified BY THE ADVANTAGE OF NOT HAVING TO TAKE A SUPPLEMENT. Regardless, any nutritional or dietary requirements can easily satisfied by dietary supplements. If you stick to a vegan diet, you can prevent diseases which are induced by an animal-based diets which are high in fat. Protein Common belief asserts that animal protein, contrary to protein from a vegetable origin, is better and provides greater nourishment. In truth, vegetables contain all the essential amino acids necessary to produce protein which fuels our bodies. For example, throughout the day if we eat cereals (bread, pasta, rice) and beans (green beans, chickpeas and lentils), then we get all the required amino acids that our bodies need. This is why with a vegan diet, you are very unlikely to get a protein deficiency.

5.4: Salad with chickpeas and vegetables

The vegan choice is a political choice which is dictated from the desire to make the world understand that non-human animals can not and do not have to be taken advantage of, to be tortured, raised and killed for food or clothing. These motivations are the only ones that make the vegan choice possible, a choice compatible with the nutritional requirements of young and old alike. Riccardo Trespidi - Medical Doctor - Interview January 8, 2001 For a long time it has been known that people's dietary habits directly influence the state of their overall health. Elimination of animal products from the diet, and taking up a vegan diet, is a primary preventative measure that can help promote well-being and prevent diseases and is the basis of good health. Luciana Baroni - Medical Doctor - Interview January 8, 2001

5.5: Tortillas with vegetables and avocado

What to eat Eating well is one of life's pleasures -this is also true for a vegan. Vegan's have the advantage of being able to put food on the table that does not provoke the death and suffering of animals. They do not make distinction between dogs and cats which are defined as "companion animals" and others, like pigs, raised in order to end up on our plates. Vegans have easily and happily resolved this terrible contradiction - it is not difficult to be a vegan. The vegan table, free from animal products, becomes rich and incorporates many flavors from around the world. The Mediterranean cuisine is an optimal point of departure for the vegan diet. For centuries, it has relied upon grains and vegetables, as a foundation for many traditional and ethnic foods. One can discover that even bread can be made of many different grains including wheat, spelt or rye. And, our very own tasty legumes such as chickpeas, beans and lentils can be infused with others, such as azuki and soybeans. We can also incorporate the tastes of the sea - seaweed - from the Japanese kitchen. Fruits and vegetables (even better when they are in season) are always on our tables. The protein part of the grain (the gluten) is an optimal and delicious substitute for the protein found in meat. Therefore, you can have a nutritionally complete meal with grains and legumes. And, these vegan dishes contain few calories and fat as well as zero cholesterol. How many vegetarians are worldwide? France: 2% Germany: 8% Italy: 5% Holland: 4.4% Spain: 2% Sweden: 7% United Kingdom: 9% USA: 2,5%