Vegetarian diets have gained traction over recent years for a number of reasons. Alongside being environmentally and economically friendly, they also boast a number of health benefits including a reduced risk for heart disease, diabetes and some cancers.
A balanced vegetarian diet can be achieved at any stage of life; with children, pregnant/breastfeeding women and older adults included. However, special consideration is needed for certain nutrients and when planning meals.
We’ve delved into the role of each of these nutrients and how you can incorporate these into your vegetarian diet each day.
Protein
Protein is essential for cell repair and growth, enzyme/hormone production and helps to maintain nerve, muscle and immune functions. Vegetarian sources include;
Eggs
Lentils, chickpeas, beans
Soy products (tofu, soy milk, tempeh)
Dairy products (milk, egg, cheese)
Nuts/seeds
Wholegrains, quinoa and amaranth
Iron
Iron plays an important role in moving oxygen around our bodies. As such, it has a big impact on our energy and concentration levels.
There are two different types of iron that are found in our food; haem and non-haem iron.
Haem iron: Higher bioavailability and absorption rate. Haem iron is found in animal flesh and is therefore not consumed in a vegetarian diet.
Non-haem iron: Lower bioavailability and absorption rate however, absorption increases when non-haem iron is consumed with vitamin C.
You can find non-haem iron in;
Eggs
Lentils, chickpeas, beans
Leafy green vege (kale, spinach, broccoli)
Tofu, tempeh
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Zinc
Zinc assists us with regulating many of our body functions - wound healing and immunity included. Zinc is abundant in many foods, with high sources found in;
Lentils, chickpeas, beans
Grains
Nuts and seeds
Eggs
Dairy e.g. milk, yoghurt and cheese
Soy products
Omega 3 fatty acids
Omega 3 fatty acids help to absorb fat-soluble vitamins; vitamins essential for sight, immunity, blood clotting, muscle and bone health. They also support our overall health and wellbeing and keep us feeling full for longer at main meals. We can find vegetarian sources of omega 3 in;
Flaxseed, chia or canola oil
Hemp seeds
Walnuts, chia seeds and linseeds
Soybeans
Eggs
Vitamin B12
Vitamin B12 is a key nutrient for cell division, making red blood cells and for our nerve health. Vitamin B12 can be found in;
Eggs
Dairy (milk, yoghurt, cheese)
Fermented foods i.e kimchi, sauerkraut
Nori
Fortified nutritional yeast
Vegetarian Meal Ideas
Breakfast
Weetbix/muesli/oats with soy or cow’s milk, yoghurt, fruit and a spoonful of flaxseeds, chia seeds or nut butter
Wholegrain toast with nut butter/ avocado and tomato/ hummus
Wholegrain toast with eggs your way
Homemade baked beans
Shakshuka
Chia pudding topped with fruit
Lunch
Wholegrain salad sandwich with falafel/egg/cheese, avocado and salad
Vegetable and legume (lentils/beans) soup with a slice of wholegrain toast
Stuffed eggplant (with lentils/beans + vege)
Frittata/quiche
Dinner
Tofu/chickpea and vegetable stir fry
Tacos or burritos filled with beans, salad, avocado, cheese and salsa
Chickpea and vegetable curry
Lentil bolognaise
Falafel wraps
Salad with chickpeas and fresh mozzarella
Snacks
Want further individualised support to ensure your vegetarian diet offers variety and is nutritionally balanced?
The Wellness Studio is an online nutrition practice who specialise in lifestyle change, weight management and weight loss, women's health, gut health, low FODMAP diets, management of chronic health conditions, paediatric food allergies, and fussy eating/food intolerances.
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