If you are vegetarian or vegan, you need to take special care to make sure that you are getting enough of all of the minerals and vitamins which are essential for healthy living. Below are some tips to help you ensure that there are no gaps in your diet.

Energy Foods

Starchy foods that are high in carbohydrate are your best source of energy and some B vitamins. You will need at least six servings of these foods each day (active people will need more). Examples of servings include:

• One slice of bread.
• One medium potato.
• 2 tablespoons of cooked pasta or rice or other grains such as corn, barley, wheat and rye.
• Small bowl of breakfast cereal.

Fruit and Veg

Fruit and vegetables are an excellent source of vitamins such as vitamins A&C, folic acid and are a good source of fibre. Dark green leafy vegetables such as spinach, york cabbage and brocolli are your best natural source of iron. Eat at least four servings of fruit and vegetables daily, for example:

• A small glass of fresh fruit juice
• One piece of fruit
• One portion of vegetables
• A serving of salad

Calcium-rich foods

Unless you are vegan, milk, cheese and yoghurt continue to be the best sources of calcium. If you do not take dairy foods, there are alternatives, however, it is important to be especially careful to ensure that you are getting at least three servings of calcium-rich foods every day (five servings if you are pregnant, breastfeeding or a teenager).
Examples of servings include:

• Glass of milk
• One ounce of cheese
• Small pot of yogurt
• Glass of calcium enriched soya milk
• 4 ounces of tofu

Meat Alternatives

These foods provide the protein required for muscle building and maintenance, and are also a source of other vitamins and minerals. You will need two servings of these foods (pregnant women need three). Suitable servings include:

• 2 eggs
• 2 ounces of cheese
• 4 ounces of TVP (meat substitute) or tofu (made from beans)
• 3 ounces of nuts or peanut butter
• 5 ounces of beans, peas or lentils
• 2 ounces of sunflower or sesame seeds

Sweets and Treats

Snack foods and takeaway foods add extra energy and fat to your diet, but few other nutrients.
Keep these foods as treats, if you need more energy foods increase your intake of starchy foods.

Meeting Essential Nutrient Needs

Eating a varied diet is the best way to ensure that you are getting all the energy and nutrients that you need, however, vegetarians have to be more careful that they are eating the right variety of foods to meet nutritional needs.

'Combining' protein foods

Protein is made up of amino acids, nine of which are essential for building and repair of body tissues. Animal sources of protein and soya products tend to contain all these amino acids, however vegetable sources of protein do not. This is especially important if you are vegan.
In order to get all the amino acids needed, you can 'combine' vegetable sources of protein. For example:

• Cereals + Pulses e.g. beans on toast, bean salad with bread
• Cereals + Nuts e.g. muesli with added nuts.

Iron Absorption

The iron present in vegetables sources is known as 'non-haem iron'. This type of iron is different to the type in our bodies and is not as well absorbed as animal sources of iron. However, vitamin C can increase the absorption of iron.

Vitamin C sources include blackcurrant and oranges, kiwis and other fruits and fruit juices, vegetables, especially carrots and salad vegetables (e.g. red peppers). In order to increase the absorption of iron from vegetable sources, eat them along with a food that is rich in vitamin C-rich food.

Sources of iron include:

• Fortified breakfast cereals (e.g. cereal and orange juice).
• Eggs (e.g. omlette with red peppers and tomatoes).
• Pulses such as peas, beans and lentils (e.g. bean salad, lentil and carrot soup).
• Dried fruit (Piece of fruit cake and glass of blackcurrant juice).
• Nuts and seeds (seeded bread with a bean salad).
• Green vegetables e.g. spinach, york cabbage, brocolli (naturally high Iron , providing they are not overcooked).

During pregnancy, you may find it difficult to meet you iron needs, so you should inform your doctor that you are vegetarian early in your pregnancy, in case you require iron supplements.

Vitamin B12
Vitamin B12 is readily available in milk, cheese, eggs and yogurt, but can be a problem for vegans. Alternative sources of Vitamin B12 include:

• Yeast extract
• Soya milk
• Fortified breakfast cereals

Textured vegetable protein Vitamin B12 is essential, so it is important to include a regular source in your diet

Zinc
Zinc is found in cheese, pulses, wholegrain cereals, nuts and seeds.
Calcium and Vitamin D
Calcium and Vitamin D are readily available in milk, cheese and yogurt. Alternative (though less well absorbed) options include:

• Tofu
• Seaweeds such as kelp
• Dried figs
• Sesame seeds
• Fortified bread
• Green vegetables such as cabbage and broccoli
• Nuts such as almonds and brazil nuts

Vitamin D is manufactured just under the skin, with the help of sunlight, so make sure that you get outdoors as much as possible! If you cannot get out much and do not take dairy products, you may require a vitamin D supplement.

Pregnancy, Breastfeeding, Children and Veganism

During these three stages of the life cycle, essential nutrient needs increase considerably. If you are vegan, or are planning to raise your child as a vegan, it is recommended that you see a dietitian in order to ensure that you are meeting your nutrient needs.