Have you made a New Year’s resolution yet? Here are two good ones: to be compassionate and to get healthy. You can start doing both in “Veganuary,” an annual challenge encouraging everyone to go vegan for the month of January.

Consuming meat, eggs and dairy is cruel, unnecessary — and bad for you. Studies show that individuals who stick to meals that don’t require exploiting animals have more energy and less risk of heart disease and certain types of cancer. So why limit yourself to Veganuary?

Celebrate “Flaxbruary” by loading up on ancient grains, like chia, hemp and flax seeds. These superfoods are rich in protein and dietary fiber and have been shown to improve one’s skin, digestive system and blood sugar levels.

“Meat-Is-Murder March” is a reminder that animals endure horrific suffering when they’re raised and slaughtered for food. Workers slash chickens’ throats while they’re still conscious, castrate male piglets without painkillers and cut fish open while they’re still alive.

Fortunately, there’s a “Kinder Waypril.” Every person who goes vegan spares the lives of nearly 200 animals each year. Grocery store shelves are lined with tasty, cruelty-free foods and beverages. And “Maybe Try Something New” in May. Almond, oat and flax milks are wonderfully delicious, and no cows are forcibly separated from their beloved calves (in order to steal the milk meant for the babies) to produce them. And it’s not just cows’ milk (and flesh) that should stay off your table — sea animals don’t belong there, either. Crustaceans, for example, are complex individuals who feel pain, so enjoy vegan scallops, shrimp made from plants and crabless cakes instead.

Summertime is fun time. But don’t let the nice weather distract you from your resolutions in “Prune,” “Julentils” and “Augyeast.” Prunes and plums are best known for their high fiber content, but they also contain vitamins, minerals and antioxidants — as do most fruits and vegetables. Lentils and other legumes —like beans and peas — are good sources of protein and iron, as are nuts and seeds.

Nutritional yeast also contains protein and iron and is usually fortified with vitamin B 12. It is available as flakes, granules or powder and has a cheesy flavor that makes it a great substitute for dairy cheese. Some people use it as a popcorn topping.

It’s back to school in “Sproutember,” so eat with class. Avoid food that’s produced by harming sentient beings. Instead, learn about new, healthier ways to eat. Sprouts and fermented plant foods and drinks — like sauerkraut, vegan kefir and kombucha tea — are good for the gut, bones and heart and can be found at your local supermarket. Did your mother force you to eat broccoli and Brussels sprouts? It turns out she was right.

“Octofu” is full of ghosts and goblins, but the environmental destruction wreaked by the meat and dairy industries is far more terrifying. Factory farming monopolizes and pollutes an unsustainable amount of land and water. By some estimates, animal agriculture is responsible for more greenhouse gas emissions than all the world’s transportation systems combined. Meanwhile, protein-packed tofu and tempeh are versatile substitutes for meat and dairy. Made from soy, these vegan foods absorb flavor, creating limitless culinary possibilities.

Observe “No-venison” (and also “no pork, “no chicken,” and “no cow”) by sampling those plant meat brands in the freezer aisles. These products share the same taste, texture, and appearance as the burgers, tacos, and tenders you love. The only difference is compassion. Venison, for example, is a result of hunting deer, an unnecessary and violent form of “entertainment.” Since hunting kills are rarely quick, animals end up suffering prolonged, painful deaths.

Recognize the end of your wonderful year with Decent-ber. Going vegan is good for other sentient beings, for the planet, and for your own health. The rewards are life changing. Twelve months of integrity, kindness and empathy will fill your spirit with a sense of hope and joy.

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Scott Miller is a staff writer for the PETA Foundation, 501 Front St., Norfolk, VA 23510; www.PETA.org.

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