The Vegetarian Diet

For vegetarians who eat dairy and eggs, a healthy diet is similar to everyone else’s, but without meat or fish.

Healthy Eating as a Vegetarian

Balanced Diet: The Eatwell Guide shows how to have a balanced diet with different types of foods in the right amounts. You don’t have to get this balance at every meal, but try to include a variety of foods throughout the day or week. Choose options that are low in fat, salt, and sugar when you can.

Daily Guidelines:

Fruits and Vegetables: Aim for at least 5 portions (80g each) every day. You can eat fresh, frozen, canned, dried, or juiced fruits and vegetables. They give you important vitamins, minerals, and fiber, which help with digestion.
Starchy Carbohydrates: Make starchy foods like potatoes, bread, cereals, rice, and pasta about one-third of your meals. Wholegrain options are better because they provide more nutrients and energy.
Dairy or Alternatives: Include milk, cheese, yogurt, and fortified plant-based drinks (like soya or almond milk) for calcium and protein. Choose lower-fat and lower-sugar versions when possible.
Protein Sources: Eat beans, lentils, peas, nuts, seeds, eggs, and meat alternatives like tofu and tempeh. Having a variety helps ensure you get all the necessary amino acids.
Healthy Fats: Use unsaturated fats (like olive or sunflower oil) instead of saturated fats (like butter). However, consume all fats in moderation.
Limit Unhealthy Foods: Try to eat fewer foods that are high in fat, sugar, and salt, such as sweets, chips, and pastries.

Nutritional Considerations

Getting Enough Nutrients: It’s important to eat a variety of foods to get the right nutrients. Some key nutrients to focus on include:

Iron: Found in beans, lentils, dried fruit (like apricots), dark green vegetables, whole grains, and fortified cereals.
Vitamin B12: Important for your health and mostly found in animal products. Good sources for vegetarians include dairy, eggs, and fortified foods.
Omega-3 Fatty Acids: Usually found in oily fish, but vegetarians can get them from flaxseed oil, walnuts, and eggs enriched with omega-3.

Special Considerations for Pregnancy and Children

During pregnancy and breastfeeding, vegetarians need to make sure they get enough nutrients for healthy growth. If you are raising children on a vegetarian diet, provide a variety of foods to meet their energy and nutritional needs.

By following these tips, vegetarians can enjoy a healthy and balanced diet while benefiting from plant-based eating.