| Some people omit certain foods or food groups
from their diet on religious, ethical or moral grounds,
while others are forced to exclude certain foods for medical
reasons. Whatever the reason, there are ways to ensure your
diet remains healthy and balanced.
Vegetarianism
It's estimated there are up to 7 million people in the UK who consider themselves to be vegetarian. Young women are three times more likely to be vegetarian than the national average, but an increasing number of older men women and men are also following this diet.
In most cases, people who describe themselves as vegetarian exclude all types of meat from their diets. Demi-vegetarians, however, may eat a little meat and fish; people who eat fish but not meat are often referred to as pescetarians. On the other hand, some individuals follow much more rigorous diets, sometimes excluding many of the major food groups.
The remaining groups all exclude meat and fish, and some other foods too:
Lacto-ovo-vegetarians eat dairy products and eggs and are the most common
type of vegetarians.
Lacto-vegetarians eat dairy products but not eggs. Vegans
don't eat dairy products, eggs or any other animal products.
Fruitarians are similar to vegans, but usually avoid
processed or cooked foods too. Their diet consists mainly
of raw fruit, grains and nuts.
Macrobiotic diets are often followed for spiritual and
philosophical reasons. The diet progresses through ten levels
of restriction, not all of which are vegetarian. As you
progress through the levels, animal products are gradually
eliminated. The highest levels also eliminate fruit and
vegetables, eventually reaching the level of a brown-rice-only
diet.
Vegetarians should try to follow the same healthy eating
principles as meat eaters, choosing foods from each of the
major food groups: high-protein sources, cereals and grains,
dairy products (or soya substitutes), vegetables and fruits.
Obviously, the more restricted the diet, the more difficult
it becomes to ensure all the body's nutritional needs are
met
Extra care needs to be taken if young children are following
a vegetarian diet to ensure they have enough energy and
essential nutrients to grow and develop normally. If you're
planning to bring up your baby as a vegetarian or vegan,
you should discuss this with your doctor or health visitor
as some vitamin supplements may be necessary.
Dietary advice
for vegetarians
Deciding to become a vegetarian isn't just
about not eating meat; it requires a careful consideration
of your whole diet to ensure that nutrients usually provided
by meat or dairy products are obtained from other foods.
However, with careful thought vegetarian diets can be a
very healthy option.
Protein.
Meat is an excellent source of high-quality protein.
Vegetarians must substitute meat with other protein-rich
foods, such as pulses, cereals, dairy products and nuts.
Pulses are also rich in soluble fibre, which has been shown
to be protective against cardiovascular disease (CVD).
Soya protein is also an excellent substitute for meat
and is available in a convenient and tasty form in many
ready-made meals. A diet that includes at least 25g of soya
per day has been associated with reductions in some forms
of cancer and CVD. Quorn and tofu are other high-protein
foods suitable for vegetarians.
Iron.
Non-meat eaters have to be careful about their iron levels,
since the type of iron found in red meat is particularly
well absorbed by the body. Other sources include fortified
breakfast cereals, bread, pulses, green leafy vegetables
and dried fruit.
Calcium.
Vegans need to check their intake of calcium. Soya milk
is a good substitute for cow's milk and is widely available
in supermarkets. White bread contains added calcium and
some manufacturers now produce other foods that have been
fortified with this mineral (check the label for details).
Zinc. Meat and dairy products are rich sources of zinc,
but serious nutritional deficiencies among most vegetarian
groups are rare in Britain. It seems probable that the body
is able to adjust to lower intakes of zinc.
Vitamin B12. People who exclude all animal products from
their diets may develop a deficiency of vitamin B12 and
should take a dietary supplement, as this vitamin doesn't
occur naturally in plant-based foods.
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