Planning to try out National Vegetarian Week or thinking of going veggie full-time? Tips from Young Scot on getting all good nutrients to maintain a healthy diet.
If you’re planning to become vegetarian, it’s important to make sure you still get nutrients from all the food groups to maintain a healthy, balanced diet.
The Vegetarian Society states “Being vegetarian means getting the nutrients that are associated with the conventional diet of meat, poultry, fish and seafood from other sources. There is sometimes unnecessary concern that a vegetarian or vegan diet will be low in the nutrients found in meat"
How to Get:
Load up on eggs, milk, quinoa, beans, lentils, nuts, and seeds.
Iron-rich foods include dark-green leafy vegetables, such as watercress and curly kale, brown rice and beans, nuts and seeds.
Milk, yoghurt and cheese are all high in calcium but you can also get plenty of calcium from leafy greens, legumes and fruit.
Foods high in Zinc include dairy products (such as cheese and milk), bread and cereal.
Vitamins (B12 & D)
Vitamin B12 can be found in dairy foods, fortified cereals (such as All Bran) and, whether you love it or hate it, Marmite!
Natural foods high in vitamin D include mushrooms, cheeses and egg yolks.
A Healthy Handful
- While getting enough of what you need is vital, balance is also important. BBC Good Food recommends the portion sizes below:
- Carbs like cereal/rice/pasta/potato - the size of your clenched fist
- Savouries like popcorn/crisps - two of your cupped hands
- Bakes like brownies/flapjacks - two of your fingers
- Butter & spreads - the size of the tip of your thumb
Want some ideas of some dishes you can make? Why not check out these recipes?