 A vegetarian diet is not automatically a healthy diet.
Here are 10 tips on how to achieve healthy vegetarian living. 1. Eat a healthy diet For everyone, this means eatingmore fruit and vegetables (at least 5 portions each day) and more starchy carbohydrate foods like bread, pasta, rice, cereals and potatoes. Also eat less fatty, sugary and salty foods - choose lower fat, lower sugar and lower salt versions where possible. 2. What to eat as a vegetarian A vegetarian diet should consist of fruit, vegetables, nuts, pulses, grains, rice, pasta, eggs, milk and dairy products (including cheese made using non-animal rennet). It will not contain meat, fish, poultry, or any ingredients derived from animal sources. 3. Plan ahead The answer is not to simply cut out meat. Your meals should be based around a good quantity of fruit, vegetables and? starchy carbohydrate foods, particularly those high in fibre. Try not to rely on a diet consisting mainly of cheese and eggs. 4. Don't rely on supplements It's not difficult for vegetarians who follow a varied diet to obtain all the protein, vitamins and minerals they need without resorting to taking supplements. 5. Watch your fat intake Dairy products such as cheese do contain a lot of fat, particularly saturated fat. Therefore, use reduced fat alternatives where possible, and eat less fried foods. 6. Choose seasonal produce Seasonal fresh fruit and vegetables tend to be cheapest. Don't forget, frozen and canned fruit and vegetables can be a cheap alternative to fresh. 7. Look at the label For products suitable for a vegetarian, look closely at the labels to ensure that none of the ingredients used in that product have come from an animal source. 8. Feed young children carefully A healthy vegetarian diet, tends to be very bulky and low in energy.Infants and children have small stomachs and high energy needs. Therefore, if you wish them to follow a vegetarian diet, include energy rich foods in their diets, such as full fat milk, cheese, nuts and seeds. 9. Cook for the whole family Avoid having to prepare two meals. Meat eaters may enjoy a vegetarian dish. Alternatively, adapt a recipe by cooking a meal suitable for everyone and adding or serving cooked meat, fish or poultry for those who wish to eat it. 10. Try meat substitutes Missing meat? Why not try meat substitutes, such as TVP - Textured Vegetable Protein, or Quorn. These are ideal for making burgers, spaghetti bolognese, shepherds pies, stir fries, casseroles, etc.
The Co-operative Group
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