10 tips for healthy vegetarian living
A vegetarian diet is not automatically a healthy diet.
Here are 10 tips on how to achieve healthy vegetarian living.
- Eat a healthy diet
For everyone, this means eating more 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. - 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. - 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. - 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. - 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. - 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. - Look at the label
For Co-operative Brand products suitable for a vegetarian, look out for our special symbol on pack. This ensures the Co-operative has checked that none of the ingredients used in that product have come from an animal source. - 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. - 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. - 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.