VEGGIE GUIDE

VEGGIE TRITION NU STER MINI-PO INSIDE! > > 15 ge i, a ! len GIE ye EG : N G V er IN ov GO C OR R YOU F GOOD FO A VEGETARIAN IS… >>> CONTENTS Someone who eats all sorts of yummy, It’s BETTER for the animals. delicious food including curries, pizza, Every day, in the United Kingdom alone, A vegetarian is… 3 pasta, stir fry, Sunday roasts and fry- over two million land animals are Veggie considerations 4 up breakfasts, chips, ice cream, crisps, slaughtered for their meat. It has been cakes, , , beans, Taking responsibility for your 6 suggested that a lifelong vegetarian butties… pretty much anything EXCEPT will save the lives of approximately Veggie challenges 8 animals. A vegetarian does not eat any 760 chickens, 5 cows, 20 pigs, 29 sheep, Tips for veggie success 12 meat, poultry, game, fish, shellfish, or by- 46 turkeys and half a tonne of fish. Talk to your parents 13 products of animal slaughter such as gelatine or rennet. Veggie Nutrition mini-poster 14 It’s BETTER for the planet. If you are reading this it is likely that you It is estimated that livestock farming Note to teens: We use the word “parent” in this booklet have recently become a vegetarian, or are produces more greenhouse gases than the to describe anyone who is responsible for looking after you. thinking about taking the first steps to world’s entire transport system – and, yes, cutting meat and fish out of your diet. In that does include aeroplanes, cars and doing so, you will join millions of other trains! Clearing land for livestock vegetarians in the UK and around the production is responsible for 70% of the world. destruction of the Amazon rainforest in Here are some of the great reasons South America. why you should feel good about going veggie: It’s BETTER for your family.

It’s BETTER for you. Having a new vegetarian in the house is an opportunity for the rest of the family to A vegetarian diet is known to have a wide consider the way they eat and why. Many range of health benefits, including lower of us eat the way we do out of habit, not rates of obesity, coronary heart disease necessarily because it’s healthy. Thanks to and high blood pressure. Vegetarians also your veggie diet, your whole family will be do not live with the guilt that an animal had introduced to a new way of eating and to die for their dinner (or breakfast or lunch) thinking about food. “Once I realised meat – and that is something to celebrate! was from a dead animal, I thought it was cruel so I wanted to stop.” 2 Veggie Guide for Teens Lois, age 14 Veggie Guide for Teens 3 NS TIO ieaware RA .org/vegg IDE w.vegsoc S IT ww N S, VIS O DIENT T E N C INGR A E IDDEN I N H W N O G IO U G RMAT O E E INFO Y V MOR WHY DO E? FOR O VEGGI TO G > Whatever your reasons for going Rennet : an enzyme taken from the stomach >> veggie, you should feel proud of your of a slaughtered calf; used to curdle milk to decision. Vegetarianism is a make cheese. Vegetarian cheese is made compassionate, healthy way of life. from non-animal-based rennet and will be Different types of vegetarians labelled as “suitable for vegetarians”. Cochineal (E120, carmine) : a red dye There are several different types of made from the dried, crushed bodies of vegetarian. All vegetarian diets include the cochineal insect. Used to colour food, foods such as , vegetables, beans and drinks and cosmetics; it is sometimes , but there are some variations when referred to as “natural colouring” since it it comes to eggs and dairy products. isn’t made artificially in a laboratory. Lacto-ovo vegetarians Animal fat : fat made from the tissue and are the most common type of vegetarian. bones of slaughtered animals. It is used in Their diet includes eggs and dairy products the manufacture of some , (milk, cheese, yoghurt, etc). cakes, pastries and biscuits. Suet and lard Lacto vegetarians are types of animal fat, though you can buy eat dairy products but no eggs. vegetarian suet. is made from milk Ovo vegetarians so is suitable for vegetarians. eat eggs but no dairy products. Vegan diets Vegetarians do not eat fish!!!! are totally plant-based and do not include Every step toward vegetarianism is a eggs, dairy products or anything that positive one, but if you still eat fish, please comes from an animal, including honey. do not call yourself a vegetarian – yet. It Be veggie aware causes confusion. A surprising number of foods that would Eggs: Many vegetarians choose to eat only > > for all otherwise be vegetarian contain “hidden” free-range eggs from hens with adequate 17 veggie e ople go ingredients that are made from slaughtered indoor and outdoor space, and the freedom ag Pe ns. The k, of reaso animals. The main culprits are: to move between the two. By contrast, ric sorts at s are: P main one Gelatine (or gelatin) : usually made by caged hens may never experience natural animals. are about boiling the ligaments, tendons, skin and light or fresh air, and do not leave their > They c thier. o be heal bones of pigs and in water. Gelatine cages until they are taken for slaughter. ey want t > Th bout the worried a is sometimes found in yoghurts, ice The average caged hen spends her life “I realised that there > They’re were alternatives to nment. cream and confectionery (including in an enclosure with just enough room enviro ages n discour lots of jelly sweets and to stand upright, and a floor space meat, and I didn't ir religio OCIETY > The TARIAN S l flesh. even mints). VEGE DUCTS need to cause animal g anima VED PRO no bigger than this open booklet. eatin ste or APPRO SE deaths to satisfy my e the ta T ONLY U don’t lik MUS GS. > They ANGE EG dietary needs.” at. FREE-R ture of me Fiona, age 14 tex Veggie Guide for Teens 5 SIBILITY KING RESPON TA SIBILITY TAKING RESPON YOUR FOR NISM >> By choosing to go veggie, you Help with meal planning. Talk to the TARIA > have made an independent, person in your home who does most of the VEGE positive decision for yourself. cooking and food shopping. Armed with Well done! Now you need to your new vegetarian cookbook and follow that decision through with nutritional knowledge, discuss the veggie independent, positive action. meals you would like to try. Show them some recipes and explain why you think Learn all you can about veggie they are good options – not just for you but nutrition. It’s not enough to just cut meat for the whole family. and fish from your diet. You must replace the nutrients you once gained from those Offer to do some of the cooking. If your foods with new, vegetarian options. It’s not parents are worried about your new hard to do, but you need to know what your vegetarian diet, one of their concerns might options are. By reading this booklet from be that they will now have to cook two cover to cover (including the Parents meals rather than one. Ease these concerns section), visiting the Vegetarian Society’s by offering to do some of the cooking. websites (www.youngveggie.org and Remember: non-veggies can eat and enjoy www.vegsoc.org), and getting yourself a a vegetarian meal, but a vegetarian cannot good veggie cookbook (see below), you will eat and enjoy a non-veggie meal. be well on your way. Help with the washing up. Whether your Get a good vegetarian cookbook. Go to vegetarianism is generating more washing the library or your nearest book shop and up or not, show your parents that you are take a look through their vegetarian serious about your new diet – and cookbooks. As a new veggie, you will want appreciate their support – by helping with one that includes a thorough introduction to the washing up. They may start to wish you had gone veggie years ago! > “…there was some initial worry vegetarian cooking and nutrition. Look for 4 > e 1 that we’d have to cook multiple simple recipes that you think you and your The more you can demonstrate ag is, meals, but there are ways round whole family will enjoy. Remember that the to your parents that you are Lo it. My family enjoy veggie range of vegetarian cookbooks is vast. serious about your new diet dishes together a couple of Some will be written for beginners, others and are committed to times a week (they’ve no choice will be targeted at experienced gourmet when I cook!). My dad makes a making it work, the more big stir fry mix and then chefs. Choose a book and style that suits likely they will be to support divides it into two pans, with your cooking skills and taste. You can also you in your decision. for me and prawns for email [email protected] for everyone else. And today we all suggestions. had pasta but with different .” Rebecca, age 16 Veggie Guide for Teens 7 you’ve Now that may NGES eggie, you ALLE gone v rself: IE CH sking you VEGG be a OPLE Y ARE PE WH NG > People may behave in all sorts People can become oddly defensive about GI >> vegetarianism, often for two main reasons: ALLEN of strange and mysterious ways CH when you tell them that you have > They are afraid of things that MY become a vegetarian. ME ON ISM are different and, to them, RIAN It is often difficult to understand why they vegetarianism is “different”. ETA are getting so defensive and worked up VEG AN > They are uncomfortable with R TH about a positive choice that you have the reality of where meat comes HE made for yourself, and which has little or RAT G IT? from, but they choose not to RTIN no effect on them. It may help to keep think about it. By becoming a PO some of the following points in mind: SUP vegetarian, you have forced Your parents may be feeling a sense of them to think about it. rejection. By choosing to become a If a person is feeling threatened by your vegetarian you have rejected the meat- vegetarianism, they may try to make you based diet upon which you have been feel uncomfortable, too, by asking difficult brought up. While your choice is an entirely questions. Don’t be intimidated or put off personal one, your parents may still see it by their questions. Your ability to answer as a criticism of them and your upbringing. them calmly and rationally will only serve to Reassure them that this is not the case, strengthen your position. And if you don’t and remind them of your reasons for know the answers to their questions, it’s going veggie. okay to say, “I don’t know. I’ll find out and Other family members and friends may get back to you.” think that by going veggie you are in some way saying that you are better than them, or that their dietary choices are not good READ ON TO > enough for you anymore. 4 > FIND OUT MORE >> e 1 ag n, ve Ra

“Being a vegetarian is a GOOD thing. It sounds simple but the amount of people who try to make you feel stupid and like you’re just being awkward can make things hard. Knowing you’re doing a good thing helps.” James, age 17 Veggie Guide for Teens 9 ES eggie.org ENG w.youngv L T ww L GIE A A G VEG H BEIN C VISIT E STIONS I UE G KED Q G LY AS E UENT V FREQ ORE TO SEE M

Here are some of the questions most >> > If you’re a vegetarian, why are you commonly encountered by new vegetarian>s: wearing leather shoes? First of all, it may be > If you don’t eat meat, where will you get the case that your shoes are not made of leather: they just look like they are. There are lots of vegetarian shoes your protein from? Protein is available in all on the market these days. Secondly, many vegetarians foods apart from refined white sugar and some oils. A have leather products from their pre-veggie days and vegetarian’s protein needs are automatically met by a have made the choice to continue wearing them rather balanced, varied diet. Meat does provide protein, than have them go to waste. There are also some people however it is only one source. Nuts, beans, eggs, soya, who are not comfortable eating meat, yet continue lentils, ™ and other meat alternatives are all wearing leather. It is a question of where you, as an excellent sources of protein. individual, choose to draw a line. Of course, if you are not > What about iron ? Where will you get your comfortable with an animal dying for your dinner, you probably aren’t comfortable with them dying for your iron from if you don’t eat meat? A lack of iron is clothes and footwear either. one of the most common problems in a typical British diet. It is just as much a nutritional problem for meat- > I bet you would eat meat if you were eaters as it is for veggies, and research shows that starving on a desert island, wouldn’t you? veggies are no more prone to iron deficiency than meat- Wow! If they resort to this one, they really are desperate eaters. Iron can be found in leafy green vegetables, chick for an argument… In the unlikely event that you ever peas, baked beans, tofu, fortified breakfast like found yourself stranded on a desert island (or even Fruit & Fibre and Weetabix, muesli, wholemeal bread, travelling through a less-than-vegetarian-friendly country), , nuts and pumpkin seeds, as well as loads some vegetarians would eat meat in this life-and-death of other places. (See page 8 in the Parents section, situation and others would not. As with anything, it is up and the Veggie Nutrition mini-poster in the to the individual to make his or her own choice. On a centre of this booklet, for more information desert island you might also have to run around without on getting enough iron in your diet.) many clothes, sleep in a cave, never have a proper wash, brush your teeth with a stick, and wipe your bottom with leaves, but that doesn’t mean you would do those things after you had been rescued!

Avoid the temptation to say things like “Do you realise you’re eating a dead animal?” to non- vegetarians. It may be true, but that’s not how to win them over to a veggie diet. By quietly and proudly getting on with your own vegetarianism, you will be setting an example for others to follow.

10 Veggie Guide for Teens Veggie Guide for Teens 11 Talking to your parents about your new vegetarian diet is really important. Take a few minutes to consider the following questions and write down your FOR S TIPS CCESS answers. Your parents have some questions of their own to answer, too! IE SU T When you’ve both answered your questions, pull out the mini-poster on the VEGG back of this page and discuss what you’ve written. A good chat will be

u don’t N really helpful to you both. ant to. Yo e if you w ce. e your tim e all at on > Tak tely veggi

e E o compl h with Why is being a vegetarian important to you? have to g at and fis lacing me ually rep weeks or Grad period of ds over a R other foo nd arians”, a hs is fine. for veget mont “suitable arian belled as he Veget A foods la cts with t Look for for produ at how > l eye out surprised p a specia ou will be kee symbol. Y P Approved Society e and re! go veggi y there a ecided to man f you’ve d doesn’t sed-out. I ggie, that

s e R ’t get stre ing non-v er > Don at someth re no long dentally e hat you a then acci or mean t ad person a b U make you and, as etarian. as you go What are the steps you are willing to take to make your a veg arianism first out veget gie in the new diet work for everyone in your house? arn ab nt veg O ou will le hy you we > Y ember w mpletely s you rem pting a co long a ed in ado ucce Y you will s place, f life. lthy way o ggie, hea dditional ve ciety for a etarian So n the Veg munity. Joi f com O > a sense o port and r email sup .org/join o . w.vegsoc out more ww find T Visit oc.org to hip@vegs t. members is bookle ction of th ion, too! arents se informat ead the P eally good > R lots of r lk to your em ta K e given th age and We’v the next p stions on How would you like your parents to support you as a vegetarian? er the que Answ L > ut them. om the rents abo i-poster fr pa rition min often. eggie Nut refer to it the V , and A Pull out hang it up > booklet, p and tre of this urther hel cen c.org for f @vegso T education urces. > Email more reso d to order advice, an GOOD LUC “…in the end it’s K! completely worth it. It Don’t forget the Vegetarian Society is always available to offer information makes a difference both and support. Email [email protected] for further help and advice. to the world and your body – both for good.” 12 Veggie Guide for Teens Raven, age 14 Veggie Guide for Teens 13 VEGGIE NUTRITION good foods at a glance

VITAMINS C MINERALS Zinc Carbohydrates A Citrus fruits, Brussels Iron Sesame and pumpkin Bread, rice, oats, beans, Carrots, spinach, peppers, sprouts, broccoli, peppers Beans, lentils, soya seeds, green vegetables, peas, lentils, potatoes, dried apricots D products, wholemeal cheese, lentils, wholegrain pasta, breakfast cereals, B group Fortified products such as bread, dried fruit, pumpkin cereals fruits Wholemeal bread, yeast breakfast cereals and seeds, molasses, fortified Magnesium Essential fatty acids extract, leafy green , eggs, sunlight breakfast cereals Leafy green vegetables oils, seeds, vegetables on the skin Calcium walnuts B12* E Dairy products, tofu, leafy OTHER ESSENTIALS Fibre Eggs, milk and fortified Vegetable oils, nuts, green vegetables, sesame Protein Fruit and vegetables, oats, products such as soya seeds, avocado seeds, almonds, fortified Peas, beans, lentils, beans, pulses milk, breakfast cereals and K soya milk cheese, nuts, seeds, eggs, yeast extract Spinach, cabbage, rice, wholewheat pasta cauliflower

* B12 is not naturally found in entirely plant-based diets. Vegans must eat fortified products or take a vitamin supplement. VEGGIE GUIDE INC QUIC LUDES K MEAL IDEAS! CONTENTS Welcome to the Veggie Guide for Parents 3 Welcome “But what am I going to cook?!” 4 to the Veggie Guide for Parents Vegetarian myths: busted 6 Accommodating the whole family in one meal 10 Talk to your child 13 If you are reading this booklet, chances are Parents section of the guide, we your daughter or son has recently made the recommend taking a look at the Teens Veggie Nutrition mini-poster 14 decision to become a vegetarian or is section, too. It may help you to better thinking about it. If you are not a vegetarian understand some of the questions and yourself, this may be causing you some concerns your child might have. anxiety and concern. What will you cook? Is The centre of this booklet features a pull- vegetarianism healthy? Is vegetarian food out Veggie Nutrition mini-poster. On the About the Vegetarian Society expensive? Is your child just trying to annoy back of the poster you will find questions you? The Vegetarian Society has fielded all for both you and your child. Please do take Established in 1847, the Vegetarian Society The Vegetarian Society , Parkdale, Dunham Road, of these questions – and many more – from the time to answer and discuss these is an educational charity working to Altrincham, Cheshire WA14 4QG concerned parents over the years. 0161 925 2000 questions, then pull out the poster and support, represent and increase the [email protected] Rest assured that your child has made a hang it in a place where you can both refer number of vegetarians in the UK. We offer www.youngveggie.org, www.vegsoc.org healthy, thoughtful choice. A balanced to it often. You will be well on your way to a specialist information, free of charge, Patrons: Rose Elliot MBE, Jerome Flynn, Mary vegetarian diet can benefit a person’s happy, veggie-friendly household. through our extensive range of McCartney, Sir Paul McCartney, Stella McCartney, health, the environment and, of course, the publications, recipe booklets and websites. Thank you for taking the time to read this animals that are not being eaten. And it’s Our aim is to make a difference to the Design: Taylor McKenzie guide. We hope it will answer all of your Photography of teen vegetarians: Stephen Bingham full of lovely, delicious food, too! Your son future of vegetarianism – for individuals, questions and put your mind at ease. If, With thanks to all of the vegetarian teenagers and or daughter’s choice to go veggie most animals and the environment. however, you have any further questions or parents of vegetarians who helped in the likely reflects his or her feelings of development of this booklet. concerns, please do not hesitate to contact If you find this guide useful, please donate compassion and a general awareness of References for the information in this booklet are the Vegetarian Society’s Youth Education to the Vegetarian Society or consider the world. Feel proud of your child for available at www.vegsoc.org/references. department either by phone or email (see becoming a member. By doing so you will making such a positive choice, and feel © The Vegetarian Society 2011 page 2). help us support more vegetarians and their proud of yourself for raising a kind, Registered charity number 259358 families, provide free information to schools Registered company number 959115 compassionate human being. and caterers, and give all vegetarians a (England and Wales) This will be a time of learning and discovery We wish you and your child louder, stronger voice. Printed on 80% recycled paper for both you and your child. We have all the very best. Note: The word “parent” has been used throughout Please visit www.vegsoc.org/join or call this booklet to refer to any individual caring for a devised this two-in-one booklet with both of 0161 925 2000 to learn more. Thank you. young person. you in mind. Once you have read the

2 Veggie Guide for Parents Veggie Guide for Parents 3 Fo ods that are usual etarian staples ly vegetarian Veg s, es ( All fru eat alternativ its and veget M etc) ables s, nut cutlets, Bake veggie d beans a mince Bread Soy peas, beans, chick But what am I Tinned kidney Pasta s and pulses nd other bean Piz a n, za (red split, gree going to cook?! Dried lentils Rice own, puy…) br ts, An lmonds, peanu y type of This is a question on many parents’ minds Your child’s decision to go veggie is a great uts (walnuts, a potato N s…) when a young person announces his or her opportunity to take a look at the way your nuts, hazelnut (baked, b shews, Brazil oiled, mash intention to become a vegetarian. “But whole family eats. It is important for any ca wer ed, seeds, sunflo roast what do vegetarians eat?” they wonder, as diet – vegetarian or not – to be healthy and Seeds (pumpkin ed, fried...) visions of preparing two separate meals balanced. If your family’s diet is healthy and seeds…) seeds, sesame Eggs flash before the eyes of an already busy balanced, then it is sure to already include ots, its (dates, apric parent. You needn’t worry, though – lots of vegetarian food – you just may not Dried fru Cheese vegetarian food really isn’t as strange or have thought of those foods in that way raisins…) Milk unusual as many non-vegetarians often before. Tofu imagine it to be. Plus, lots of the “new” Breakfa Remember: a food is vegetarian simply st cereals vegetarian foods you will be introduced to Hummus by not including any meat, fish or by- Yorkshi as part of your child’s change in diet are utter re pudding products of animal slaughter. Peanut b s delicious, highly nutritious, and can be Ice cream enjoyed by the entire family. Some foods that are staples in a healthy, B balanced vegetarian diet may hardly ever – iscuits Did you know… or never – feature in the average non- Cake veggie’s repertoire. But that doesn’t mean ...that Quorn™ sausages contain they shouldn’t! Foods like soya, lentils, nuts Scones 12.6g of protein per 100g, and seeds, and meat alternatives such as while the average pork sausage has just 11.8g per 100g? Quorn™, are full of nutritional goodness. “I think I eat Anyone can benefit from eating these healthier now. …that 50g of dried soya mince foods on a regular basis. If they are not I don't eat lots of has over three times the amount meat or poultry. of iron as 100g of beef mince, and already part of your family’s regular diet, now is the perfect time to introduce them. I actually prefer slightly more protein, too? vegetarian meals.” By exploring with your child how she or he Barbara, Susan’s will maintain a healthy, balanced vegetarian mum diet, you may just find that your entire family develops a healthier, more balanced diet, too.

4 Veggie Guide for Parents Veggie Guide for Parents 5 Vegetarian myths MYTH: Vegetarians do not get enough protein. FACTS: peas and beans is very high – often as high as meat and fish. D! Most foods contain at least some protein, Good vegetarian sources of protein include STE and it would be very difficult to maintain a U baked beans, kidney beans, chick peas, B balanced vegetarian diet that was short lentils, Quorn™ products, soya-based on this important nutrient. Indeed, one of meat alternatives (sausages, burgers, etc), the benefits of a vegetarian diet is that it soya milk, tofu, walnuts, peanuts, peanut contains adequate, but not excessive , butter, almonds, eggs, milk, cheese protein. and yoghurt. It may be reassuring to keep in mind that Some everyday foods that are normally protein-rich foods should make up just regarded as carbohydrates (rice, pasta, under 20% of any healthy, balanced breakfast cereals, breads, etc) also contain diet. The remaining 80% of a person’s diet significant amounts of protein. For should be comprised of foods that are example, two slices of wholemeal bread already naturally vegetarian, many of contain roughly 9.4g of protein, the which contain significant equivalent of 20% of a teenage levels of protein in their girl’s recommended daily own right. (See the intake of protein. Veggie Nutrition “She had educated mini-poster at the herself on the centre of this vegetarian diet, and booklet.) By going what she needed to veggie your son Always try to choose wholegrain varieties of rice, pasta, breads, etc, eat to get her or daughter is protein and all other as they are often higher in protein essentials. I was choosing to give than their “white” counterparts. up some sources of impressed, and Protein is available in all foods apart assured that she the “protein-rich from refined white sugar and some was approaching foods” group, but oils, therefore a vegetarian’s protein vegetarianism in a certainly not all of them. In needs are automatically met by a serious manner.” fact, the protein content of eggs balanced, varied diet. Maxine, Fay’s mum and many plant-based foods such as nuts,

Veggie Guide for Parents 7 “Hector (right) appears to have considerably more stamina and physical and mental strength than other swimmers of his age. I happen to believe that being a vegetarian certainly has no negative effects on Hector and may actually have positive ones.” Jon, Hector’s dad

MYTH: Vegetarians do not get enough iron. MYTH: Vegetarians are pale, skinny and unhealthy.

Iron-rich foods FACTS: FACTS: Vegetarianism and eating disorders It is recommended that girls and women Results from several studies suggest Just like the rest of the population, Vegetarianism is not an eating disorder. between the ages of 11 and 49 should that the dietary iron intake of vegetarians come in all shapes, sizes Unfortunately, a very small percentage of consume 14.8mg of dietary iron every day. vegetarians is similar to that of non- and varying degrees of health. Like young people struggling with eating Boys and men require between 8.7 and vegetarians. However, low iron intake is anyone else, a vegetarian’s physical disorders do use “vegetarianism” as an 11.3mg. The following foods are good one of the most common problems in a appearance and general levels of health excuse for placing further restrictions on vegetarian sources of iron: typical British diet. Meat-eaters and and fitness are caused by genetics, their diet. If you suspect that your child vegetarians alike need to pay extra Weetabix ®TM Pumpkin seeds diet, environment and exercise. Indeed, has an eating disorder, please contact attention to their iron consumption. 37.5g (2 biscuits) 25g = 2.5mg a vegetarian diet is known to have a beat , the UK’s leading charity in = 4.5mg Dried soya mince wide range of health benefits, including Iron is present in a wide variety of plant- providing help, information and support Cheerios ® 25g = 2.25mg lower rates of obesity, coronary heart based foods, and even the non-vegetarian to people affected by eating disorders. 25g = 2.98mg Fruit & Fibre disease and high blood pressure. population relies far more on these foods www.b-eat.co.uk Bran flakes 25g = 2.2mg for their main iron intake than they do on 25g = 2.9mg Dried apricots meat. In fact, red meat makes a Blackstrap 50g (6 apricots) surprisingly small contribution to iron intake molasses = 2.05mg amongst non-vegetarians – just 12% for MYTH: Vegetarian food is expensive. 21g (1tbsp) men and 9% for women. = 2.87mg in a national supermarket Eating or drinking something FACTS: discovered that the average high in vitamin C (such as broccoli, A home-cooked vegetarian meal will price difference between Brussels sprouts or a glass of orange usually work out to be around the same vegetarian ready meals and juice) with a meal containing iron-rich foods cost, or even a bit cheaper, than its non- their non-vegetarian equivalents can triple the amount of iron absorbed by vegetarian alternative. As is the case worked out to be around 10p. the body. with non-vegetarian food, the cost of And if your family has the occasional meal producing a vegetarian meal depends out, you’ll be glad to have a vegetarian on the foods you choose to prepare, and amongst you. Vegetarian main courses in the quality of the ingredients purchased. restaurants are almost always cheaper – Ready meals tend to cost more than a often by at least a couple of pounds – than home-cooked meal, although vegetarian even the cheapest non-vegetarian main. Visit www.vegsoc.org/health ready meals cost roughly the same as non- for more information on . vegetarian ready meals. An informal survey

8 Veggie Guide for Parents Veggie Guide for Parents 9 Your entire family may not wish to go Sunday roast Accommodating the veggie because there is now one with a veggie vegetarian amongst you – although it has It’s easy to make small been known to happen! So what do you changes to the Sunday do if you need to feed your vegetarian child whole family roast – or Christmas dinner – and the rest of the family? to accommodate a vegetarian. Here are some tips: • Roast the potatoes in a separate tin AL • Remember that non-vegetarians can from the meat, using vegetable oil or ME eat and enjoy vegetarian food, but margarine. They will be just as crisp, and E the reverse is not true. IN ON lower in saturated fat, too! • When planning meals, it may help to • A shop-bought or homemade nut roast is think of the non-meat parts first, as a filling replacement to the meat portion, they can serve everyone. Think of and doubles-up as a tasty alternative to any meat, fish, or meat alternative as stuffing for everybody. add-ons. • Yorkshire puddings cook well in • It is often very easy to replace meat vegetable fat, or you can buy ones that entirely with a meat alternative, or to are suitable for vegetarians in the freezer prepare a meat alternative in a section of your local supermarket. separate pan. • If you are using meat juices in the main • Most supermarkets now sell veggie gravy, make some gravy in a separate jug bacon and sausages – perfect for using gravy granules and hot water. meat-free fry-ups. Most gravy granules are suitable for “Soon after Gillian vegetarians, so check your usual brand. went veggie at the age • Don’t forget about all of those of 13, we both did already-vegetarian foods that your • And don’t forget the dessert! Happily, along with our older son. This was for family has been enjoying for years most puddings are already veggie- (see page 5). friendly, so no one has to miss out. If you reasons. Twenty-four are buying a pudding, just make sure it’s years later, we are now all vegans in that suitable for vegetarians first. we don’t eat eggs or dairy and use soya milk instead.” Claude and Denise, Gilly’s parents

Veggie Guide for Parents 11 Visit www.youngveggie.org/recipes Take a few minutes to consider the following questions and write down your for more delicious recipe suggestions! answers. We have asked your son or daughter to answer some questions, d

l too. When you’ve both answered your questions, pull out the mini-poster i on the other side of this page and discuss your responses. A good

h conversation about vegetarianism should be very helpful to you both.

c Do you have any concerns about a vegetarian diet? Quick meal ideas: If so, what are they? Bangers ‘n’ mash : fry up veggie r sausages in one pan, non-veggie sausages u in another; boil some potatoes then mash

them with butter and milk; boil some peas o and mix up some veggie gravy. Dinner’s ready! y

Stir fry: prepare lots of fresh vegetables along with any veggie and non-veggie o protein-rich foods. (Quorn™ chunks or tofu t work really well in a stir fry!) Heat some oil How can your son/daughter help to make his/her vegetarianism in two separate pans and cook up all of the k easier for you? ingredients along with some like l

Chinese 5 Spice. Serve with boiled rice or a noodles, and soya sauce on the side. T Pizza: buy a couple of pizza bases, and top with tomato paste and grated vegetarian cheese. Veggie and non-veggie pizzas can be easily created, depending on the additional toppings selected. Serve with salad. Burgers and chips: buy some veggie What else would you like to know about vegetarianism, and what burgers from the frozen section of else would you like your son/daughter to learn? your local supermarket. Prepare according to packet instructions on a separate tray from any non-veggie burgers. Place “I cooked a lot of casseroles, burgers on a bap with salad, and and Italian dishes with cheese top with ketchup, mayonnaise or as the star, Mexican dishes, and others. These are dishes barbecue sauce. Serve with chips. where soya-based meat substitutes work very well, and I took advantage of this.” Isabel, age 14 >> Maxine, Fay’s mum Don’t forget to contact the Vegetarian Society at [email protected] for additional help or support.

12 Veggie Guide for Parents Veggie Guide for Parents 13