For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.
A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.
The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.
You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.
As outlined in the eatwell plate, you should eat:
Plenty of fruit and vegetables
Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.
Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.
You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Some milk and dairy foods
Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium.
To make healthier choices, go for lower-fat milk and dairy foods.
Some eggs, beans and other non-dairy sources of protein
Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.
You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells.
Just a small amount of foods and drink
high in fat and/or sugar
These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats and sugars, but may may only provide a very small amount of other nutrients.
It’s important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.
Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.
However, if you don’t plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.
Being vegetarian during pregnancy and beyond
During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.
Find out more about vegetarian and vegan mums-to-be.
If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth.
Find out more about vegetarian and vegan babies and children.
Getting enough iron
Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:
dark-green vegetables such as watercress, broccoli and spring greens
fortified cereals (with added iron)
Read more about iron.
Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.
Good sources of vitamin B12 include:
fortified yeast extracts such as Marmite
fortified breakfast cereals and fortified soya products
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
Sources of omega-3 fatty acids suitable for vegetarians include:
flaxseed (linseed) oil
soya oil and soya-based foods, such as tofu
egg enriched with omega-3
Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.
However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.
SOURCE: Mike Harris