Who eats what?
Vegetarians don't eat any meat, fish, seafood or animal by-products such as gelatine, but the majority of vegetarians do eat some animal products, mainly milk, cheese (made with vegetarian rennet) and eggs. Some people may eat different combinations of these foods, so for instance some may have milk but not eggs, a few might eat fish but not meat.
However, vegans don't eat any foods of animal origin. This includes meat, fish and dairy foods, and also honey.

What nutrients should I be concerned about?
If you are a vegetarian (or vegan), you need to make sure you're getting enough protein and iron and if you are vegan you need to make sure you are getting enough vitamin B12.


Getting enough protein
Eating a wide variety of foods is the key to achieving an adequate intake of protein. This is because most plant food proteins have a low content of one or more of the essential amino acids (the building blocks of proteins) needed by the body. It's important to get some of each of these essential amino acids at the same time. By eating a variety of plant proteins, you can optimise your protein intake. These foods are all good sources, so try to include a mixture of these in your diet each day, and vary the types you choose:

  • pulses (such as lentils and beans)
  • nuts and seeds
  • eggs
  • soya and soya products such as tofu
  • mycoprotein, sold as Quorn™
  • wheat proteins, such as cereals, bread, rice and maize
  • milk and dairy products
Soya and quinoa are the only vegetarian sources which contain good amounts of all the essential amino acids. Combining different types of protein foods at the same meal, ensures a better intake of these essential amino acids. Try:
 
  • beans on toast
  • breakfast cereal with milk
  • rice with lentil dhal
  • vegetable soup with lentils or barley and bread
  • bean chilli served with rice or tortillas
  • rye crackers and cheese
  • couscous with spicy chickpea stew
  • houmous and pitta bread

Try not to rely on just one type of protein too much because you might be missing out on other nutrients. Cheese is often a popular choice for people following vegetarian diets, but while it is a good source of protein, calcium and other nutrients, some varieties can be high in saturates and salt. If you don't eat milk and dairy products, choose soya milk and products fortified with calcium instead.

Wheat protein
A useful ingredient for vegetarians and vegans is wheat protein, sometimes called seitan, which is derived from wheat gluten (the protein part of flour). The gluten is extracted from wheat and then processed to resemble meat. It is quite similar to meat in texture and taste and is used as a meat substitute in a range of foods.
Getting enough iron
Sources of iron suitable for vegetarians and vegans include:
  • pulses
  • green vegetables such as watercress, broccoli, spring greens and okra
  • bread
  • fortified breakfast cereals
The iron in these foods is not as well absorbed as it is from meat but absorption of the iron becomes easier if a food or drink that contains vitamin C is eaten at the same time. So remember to add some fruit or vegetables, or a glass of fruit juice to your meal.

Some foods such as tea and coffee make the absorption of iron harder because they contain compounds called polyphenols which can bind with the iron making it harder for the body to absorb it. So try to avoid drinking tea and coffee with meals.

Getting enough selenium
Selenium is a mineral needed for the immune system to function properly. Meat, fish and nuts are the best sources of selenium, so if you're a strict vegetarian or vegan, it's important to make sure you're eating enough nuts.

Brazil nuts are a particularly good source of selenium, so try to include a small handful of these when you can. Bread and eggs also provide some selenium.

If you eat a mostly vegetarian diet but also eat fish, you should be getting enough selenium.

Getting enough vitamin B12
Vitamin B12 is needed to make red blood cells and keeps the nervous system healthy. It also helps release energy from the food we eat. If you eat dairy foods then you should be able to get enough vitamin B12 from your diet. However, because vitamin B12 is not found in vegetable foods (such as fruit, vegetables and grains), vegans might not get enough of this vitamin and become deficient.

These are good vegan sources of vitamin B12:
  • yeast extract
  • fortified bread
  • fortified breakfast cereals

If you decide to take vitamin B12 supplements then make sure you follow the instructions on the packaging and don't take more than the recommended amount as this can be harmful. Source http://www.nutrition.org.uk/healthyliving/healthyeating/vegan-and-vegetarian


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