Vegetarian Diet Vegetarian and vegan diets can be healthy and nutritionally adequate but they can also be high in fat, sugar and salt.
Many animal products are rich in protein and essential vitamins and minerals. If these products are avoided in the diet it is vital to ensure that a good variety of vegetable foods and cereals are eaten.
You need foods from the 5 food groups each day
Bread, cereals and potatoes - 6-14 portions a day. Fruit and vegetables - 5 or more a day Nuts, pulses, seeds, *eggs, quorn - 2-3 portions a day Cows milk and dairy products - 2-3 portions a day Fatty and sugary foods - 0-4 portions a day
Iron
Iron is needed to make healthy red blood cells which carry oxygen around the body to give us energy.
It is found in many plant foods, but iron from these sources is not as easily absorbed into the body as it is from animal sources.
Vitamin C rich foods such as fresh citrus fruit and citrus fruit juices, green leafy vegetables and peppers help with iron absorption. Try to eat a portion of them at every meal.
Do not drink tea and coffee with your meal as they reduce iron absorption.
Good sources of iron are fortified breakfast cereals, bread, nuts, seeds, beans, peas, lentils, dried fruit, liquorice.
Calcium Calcium is needed in the diet to maintain strong, healthy bones and teeth. Vitamin D, which is obtained from exposure of face and hands to gentle sunlight for ½ an hour a day during the summer, is also necessary to help the calcium work effectively. Cows milk, yoghurt and cheese are the best sources of calcium. If you use a soya milk and soya products, try calcium enriched varieties. Other good sources of calcium are tofu, sesame seeds, almonds, brazil nuts, dried fruit, spinach, milk chocolate, baked beans and kidney beans. If you eat a variety of foods there is no need to take vitamin or mineral supplements.
Page 1 of 2 Vitamin B12 This is an essential vitamin needed for a healthy nervous system and blood supply. All animal products contain this vitamin but it is not found naturally in any plants. It is added to some foods during manufacture.
Sources of vitamin B12 are dairy products, fortified breakfast cereal, fortified bread, Quorn, fortified yeast extract eg, Marmite and Vegemite.
It may be necessary for vegans to take a B12 supplement. Meal Ideas Suitable for A Vegetarian Diet
Breakfast
Wholegrain cereal and milk, toast and spread, fresh fruit juice, fresh or dried fruit.
Snack Meals
Sandwich eg, humous and watercress, vegetable pate, peanut butter, cheese and sundried tomato. Jacket potato with filling. Rice, pasta or cous cous salad. Finish the meal with fresh fruit.
Main meals
Stir fried vegetables, sesame seeds and brown rice/noodles. Pasta with ratatouille and cheese. Nut burgers, potatoes & vegetables. Lentil and vegetable curry & naan bread. Polenta and spicy tomato sauce. Yoghurt/soya yoghurts.
Further Information:
The Vegetarian Society www.vegsoc.org - Tel. No. 0161 9252000
The Vegan Society www.vegansociety.com - Tel. No. 0845 4588244
Vegetarian Diet (03/11) Produced by Western Sussex Hospitals NHS Trust Dietitians Chichester Dietitians, The Lodge, St Richard’s Hospital, Spitalfield Lane, Chichester, West Sussex PO19 6SE Tel: 01243 831498 Fax: 01243 831497 E-Mail: [email protected]
Disclaimer: The information given in this diet sheet is accurate at the time of going to press. The mentioning of a particular support group, website or product does not constitute an endorsement by the Western Sussex Hospitals NHS Trust. The Trust is keen to know if this document/leaflet gives you the information you need in a way that is easy to understand. Please tell us if you think we can improve it, by calling the numbers above or e-mailing.
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