It is possible to get all the essential nutrients you need without eating any meat and many vegetarians do in fact eat very healthy diets.

However if you are a vegetarian, or considering become one, you need to watch out for some key nutrients that can be less available in your non-meat diet…

Nutrients You Need To Include
Eating a wide variety of foods will ensure you get all the nutrients you need, but in particular there are two nutrients you need to pay particular attention to if you don’t eat meat. These are Iron and Vitamin B12.

Iron
The best source of iron is red meat, as not only is it high in iron but it is also more readily absorbed than iron plant sources. This means getting enough iron is just that little bit more challenging for vegetarians. Include plenty of green vegetables, whole grains and some beans, peas and nuts. When you are eating vegetarian foods which are high in iron be sure to eat along with foods containing Vitamin C such as tomato, kiwi fruit or orange.

Vitamin B12
Vitamin B12 is the only B vitamin where there are no
non-animal sources. B12 is found in dairy products, so most vegetarians will get sufficient amounts if they consume dairy. Vegans (who don’t eat any animal products) will be at particular risk of becoming B12 deficient, so a supplement and a regular check up at the doctor is recommended. 

The body is very efficient in recycling B12 so it takes a long time to show up; however the effects are irreversible and can include damage to the brain so it’s definitely something to be watchful of. Those at particular risk are pregnant and breast feeding women and those growing rapidly such as children and teenagers.

Foods to Include in Your Diet

Wholegrain Carbohydrates
While refined carbohydrates such as white bread and rice provide only minute amounts of vitamins and minerals, their whole grain counterparts are a good source of B vitamins, antioxidants, vitamin E, zinc, magnesium and fibre. Choosing whole grains is a good way to boost your nutrition, and should be the main choice when buying carbohydrate foods.

Lots of vegetables!
This is a key point for both meat eaters and vegetarians. Full of vitamins, minerals, antioxidants and phytochemicals vegetables are a health enhancing power food, helping fight disease and keep you fit and healthy.

Legumes
Dried beans, such as kidney and cannellini beans, tofu, tempeh, peas and lentils are all good sources of protein. They also provide iron, fibre, the B vitamins niacin, thiamine, riboflavin, folate and Vitamin B6, so they make good meat alternatives.

Try burritos made with kidney beans, stir fries with tofu and lentil curries for main meals. There are loads of great tasting and nutritious recipes out there that are great for vegetarian and non-vegetarians alike.

Nicola

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