Download Healthy eating for vegans and vegetarians

Healthy eating for vegans and vegetarians
http://www.nutrition.org.uk/healthyliving/healthyeating/vegan-and-vegetarian
What do different types of vegetarians eat?
There are different types of vegetarians but all vegetarians avoid eating meat, many avoid animal byproducts such as gelatine and most will also avoid eating fish and seafood as well.
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Lacto-vegetarians (eat dairy products but not eggs, poultry, meat or seafood)
Ovo-vegetarians (eat eggs but not dairy products, poultry, meat or seafood)
Lacto-ovo vegetarians (eat eggs and dairy products but not poultry, meat or seafood)
Pescetarian (eat fish, eggs and dairy products but not poultry or meat)
Vegan (do not eat any products of animal origin, including honey)
As long as a varied diet is consumed, vegetarian and vegan diets can provide all the nutrients needed to be
healthy (with the exception of vitamin B12 in strict vegan diets). However there are some nutrients that are
harder to get from a vegetarian or vegan diet, either because plants foods contain smaller quantities than
animal products or because they are less easily absorbed by the body. The main nutrients to consider for
vegetarians and vegans are iron, selenium, vitamin B12 and omega-3 fatty acids.
Most vegans and vegetarians get enough protein from their diets. However, it is important to consume a
range of different proteins to make sure you get enough of all of the essential amino acids. Amino acids are
the building blocks of protein and essential amino acids are those that the body cannot make itself and so are
needed from the diet. Vegans and ovo-vegetarians may also need to make sure they are getting enough
calcium, especially when breastfeeding as requirements for calcium increase during this time. Non-dairy
sources of calcium include calcium fortified soya, nut, rice and oat drinks, bread, dried fruit, dark green
leafy vegetables, pulses and sesame seeds.
Plenty of starchy foods especially whole grains.Vegetarian diets should also be based on the eatwell plate
and the eight tips for healthy eating. If you are a vegetarian or vegan, you should eat a wide variety of foods
to make sure you get all the nutrients your body needs. To ensure your diet is healthy and fits with the
eatwell plate, include:
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Plenty of fruit and vegetables.
Moderate amounts of milk and dairy products (vegetarians) or calcium fortified alternatives such as
soya, rice and oat drinks. Choose lower fat products where possible.
Some non-dairy sources of protein including eggs, mycoprotein (sold as 'Quorn') (vegetarians), beans
and pulses, soya products and nuts.
Limited amounts of foods high in fats and sugars including butter, oils, reduced fat spreads, cream,
chocolate, biscuits, cakes, crisps, fried, deep fried and battered foods, alcoholic beverages and sugar
sweetened beverages such as non-diet fizzy drinks.
Food Group
Bread, rice,
potatoes, pasta
and other starchy
foods
Fruit and vegetables
Suitable choices for vegetarians
Suitable choices for vegans
 Most starchy foods are suitable
 Most starchy foods are suitable for
for vegetarians and we should eat
vegans and we should eat plenty of
plenty of these foods!
these foods!
 Pre-prepared starchy foods such
 Pre-prepared starchy foods such as
as fresh pastas, sandwiches or
fresh pastas, sandwiches or ready
ready meals may contain added
meals may contain added butter,
animal fats so remember to check
cheese and animal fats which
the food labels.
would not suitable for vegans.
 Try to choose some wholegrain
 Try to choose some wholegrain
varieties such as wholemeal
varieties such as wholemeal bread,
bread, brown rice or wholewheat
brown rice or wholewheat pasta
pasta and noodles.
and noodles.
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All fruit and vegetables that are
fresh, frozen, tinned or dried are
suitable for vegetarians and we
should eat at least 5 portions per
day.
Some fruits and vegetables which
are part of a ready meal or
prepared in sauce may not be
suitable for all vegetarians and
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All fruit and vegetables that are
fresh, frozen, tinned or dried are
suitable for vegetarians and we
should eat at least 5 portions per
day.
Some fruits and vegetables which
are part of a ready meal or prepared
with butter or cream may not be
suitable for vegans and you should
you should check the labels to
identify which products are
suitable for you!
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Milk and dairy
products
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Meat, fish, eggs,
beans and other
non-dairy sources of
protein
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Milk, cheese and yogurts are
suitable for most vegetarians.
Lower fat varieties of milk and
yogurt are great options.
Many cheeses are high in salt so
remember to check the labels and
select those which are lower in
salt.
There are many options for
vegetarians including
mycoprotein ('quorn'), tofu,
textured vegetable protein, soya
products, beans, pulses, nuts and
eggs (if you eat them).
For pescetarians, fish also fits into
this group.
check the labels to identify which
products are suitable for you!
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Milk and dairy products are not
suitable for vegans but there are
many soya, oat and nut milk and
yogurt alternatives.
Check the labels to help you
identify those that are fortified with
calcium and vitamin D.
Vegans can choose from beans,
pulses), textured vegetable protein,
tofu, soya products and nuts.
Protein
Eating a wide variety of foods is the key to getting the right amount and variety of protein. This is because
most plant food proteins have a low content of one or more of the essential amino acids needed by the body.
It is important to get a variety of these essential amino acids at the same time to help the body to grow,
develop and repair.By eating a variety of plant proteins, you can optimise your protein intake.
These foods are all good sources of protein , so try to include a mixture of these in your diet each day,
and vary the types you choose:
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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 contain good amounts of all the essential amino acids and are known as complete sources
of protein.However, most other vegetarian sources of protein do not contain all the essential amino acids.
By combining different types of protein foods at the same meal (known as protein complementation), it is
possible to get enough of all of the essential amino acids. For example, cereal foods and beans and pulses
have different proportions of amino acids and so by combining cereals with pulses e.g. rice and beans, we
can get enough of all the essential amino acids.
Some examples of protein complementing foods include:
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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 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 products and other dairy alternatives such as nut and rice milks fortified with calcium, vitamin
D and B12 instead.
Quorn is a useful ingredient for vegetarians (it is not suitable for vegans as it contains egg) as it has a similar
texture to meat and is great as a meat substitute.
Micronutrients
Iron
Many people in the UK, especially women, have low intakes of iron. We all need to make sure we get
enough iron, which is important for transporting oxygen around the body, for brain function and the immune
system. However, if you are vegan or vegetarian you need to be especially careful, as the iron found in plant
foods is less readily absorbed than that from animal products.
Sources of iron suitable for vegetarians and vegans include:
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Pulses such as beans, peas and lentils
Green vegetables such as watercress, spinach and kale
Wholemeal or brown bread
Some fortified breakfast cereals
Dried fruits such as dried apricots
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Nuts and sesame seeds
Eggs
There are ways to increase absorption of iron from plant based foods, such as consuming a food or drink
containing vitamin C 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.
How to make sure you get enough selenium from your diet
Selenium is needed for a healthy immune system and to protect the cells of the body. Many people in the
UK don’t get enough selenium from the diet. 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, cashew nuts and pecans are all sources of selenium, so try to include a small handful of these
when you can. You could add some to your breakfast - nuts are a delicious addition to porridge and other
breakfast cereals! Eggs also provide some selenium. Vegetable omelettes and frittatas are quick, tasty and
great for using up any leftover vegetables you have. If you eat fish, this will also contribute to your selenium
intake as most fish are a rich source of this mineral.
Vitamin B12
Vitamin B12 is needed for healthy blood and for the nervous system and the immune system. 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 plant foods (such as fruit, vegetables and
grains), vegans might not get enough of this vitamin.
There are however, a number of vegan sources of vitamin B12 including:
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Yeast extract
Some 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.
Omega-3 fatty acids
It is recommended that we eat at least one portion (140 g cooked weight) of oily fish per week. This is
because the omega-3 fatty acids found in oily fish may help reduce the risk of heart disease. If you are vegan
or vegetarian and do not eat fish, try to include other sources of omega-3 in your diet. However, research
suggests that oily fish is the best way to get the health benefits of omega-3 fatty acids.
Some vegetarian and vegan sources of omega-3 include:
 Flaxseed and flaxseed oil
 Rapeseed oil
 Soya oil and soya-based foods, such as tofu
 Walnuts and walnut oil
 Eggs (especially omega 3 fortified eggs)
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Base your meals on starchy carbohydrates such as bread, rice, pasta, potatoes or noodles. Where
possible opt for wholegrain varieties and choose breakfast cereals which are fortified with vitamin
B12.
Try to include lots of fruits and vegetables in your diet by incorporating them into your main meals
and snacks. Aim for at least 5 portions of different fruits and vegetables each day, as different
varieties have different proportions of vitamins, minerals, fibre and other nutrients.
If you eat milk and dairy products, try to include moderate amounts of these in your diet. Low fat
yogurts and reduced fat cheeses are excellent sources of calcium. If you do not eat dairy products, try
to include soya, nut, oat or rice milks which have been fortified with calcium and vitamin D (check
the labels as not all products are fortified). Some of these are also fortified with vitamin B12 so opt
for these if you do not eat any dairy products or take vitamin B12 supplements.
Try to include plant-based sources of protein in your diet, such as nuts, tofu and soya products –
soya mince is a versatile ingredient that can be used to make lots of dishes including spaghetti
bolognaise and vegetarian chilli. Beans, pulses, Quorn and eggs (if you eat them) are also great
sources of protein. Remember you also get protein from grains such as wheat and quinoa.
Remember to eat a range of protein foods as each of them contains different varieties and
proportions of the essential amino acids. By choosing foods with complementary proteins such as
pulses and cereal foods, you can ensure you get a supply of all of the amino acids your body needs to
stay healthy.
Foods and drinks high in fat and sugar should only be included occasionally as a treat.
When consuming iron from plant sources, include fruits or a glass of fruit juice containing vitamin
C to increase absorption.
Try to use some oils in your cooking which are sources of omega-3 such as flaxseed, walnut or
rapeseed oil, or consume walnuts or eggs if you eat them.