Brenda Khan
A vegetarian diet focuses on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts. There is no single type of vegetarian diet, but they can generally be grouped into the vegan diet, which excludes all meat and animal products; the lacto-vegetarian diet, which includes plant foods and dairy products; and the lacto-ovo vegetarian diet, which includes dairy products and eggs. Vegetarians need to eat a wide variety of foods to meet their nutritional needs, with essential nutrients including protein, iron, calcium, zinc, and vitamin B12.
Characteristics and Values of a Vegetarian Diet
| Characteristics | Values |
|---|---|
| Dietary sources | Plants, vegetables, fruits, dairy products, eggs |
| Nutrients | Protein, vitamins, minerals, fibre, calcium, iron, zinc, vitamin B12, vitamin D, omega-3 fatty acids |
| Nutritional considerations | Sufficient protein and calcium intake, vitamin B12 deficiency, lower iron absorption |
| Recommended foods | Starchy foods, pulses, nuts, seeds, beans, legumes, whole grains, dairy alternatives, green leafy vegetables, tofu |
| Healthy fats | Unsaturated fats (vegetable, rapeseed, olive, sunflower oils), avocado, nuts and seeds |
| Energy sources | Starchy foods, fruits, wholegrains, refined cereals |
| Diet type | Lacto-vegetarian, ovo-vegetarian, vegan, semi-vegetarian |
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What You'll Learn
Pulses, beans, peas, and lentils
Pulses, including beans, peas, and lentils, are a cornerstone of a vegetarian diet. They are a type of legume, or, more specifically, the dried seeds that grow within the pods of legume plants. They are nutritionally dense, providing protein, dietary fibre, and many vitamins and minerals. They are also a good source of iron, zinc, and amino acids, which are important for growth and repair.
Pulses are a versatile ingredient used in a variety of dishes across many cultures, especially in Indian, Pakistani, Mediterranean, and Middle Eastern cuisines. They can be used as a meat substitute or extender in dishes such as curries, soups, tacos, and chillies. They are also a key ingredient in Indian dishes like dal (or daal), which is a split version of lentils, peas, chickpeas, or kidney beans, and is often served with rice or flatbreads. Pulses can also be used in more familiar dishes like spaghetti sauce and meatloaf.
Preparing pulses is straightforward. They should be cooked before eating, but unlike dry beans, lentils, and split peas, they do not need to be soaked prior to cooking. It is recommended to use unsalted water, as salt may cause the pulses to toughen during cooking. Acidic ingredients should be added later in the cooking process as they may slow cooking.
Nutrition experts recommend 1.5 cups of beans, peas, or lentils per week as part of a 2,000-calorie diet. They are a healthy option for those with diabetes, as they have a lower glycemic index than other carbohydrate sources and can help with blood glucose management. They are also a good option for those trying to lose weight, as they are high in fibre and protein, low in fat, and moderate in calories.
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Dairy products
Vitamin B12, found in dairy products, is important for red blood cell production and the maintenance of healthy nerves and a healthy brain. Vegetarians who consume dairy products and eggs are likely to get enough vitamin B12, which is crucial for growth, repair, and general health. However, those who avoid or consume only small amounts of dairy and eggs should ensure they have a reliable source of this vitamin in their diet.
When choosing dairy products, it is recommended to opt for lower-fat and lower-sugar options. Additionally, vegetarians should be mindful of their overall fat intake, as all types of fat are high in energy and should be consumed in moderation.
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Fruits and vegetables
Dark, leafy greens such as spinach and kale are versatile and nutritious options that can be used in a variety of dishes, including salads, sandwiches, soups, stews, and casseroles. They can be easily stored in the freezer, ensuring a constant supply for cooking. Other greens such as baby bok choy and romaine lettuce can add a satisfying crunch to your meals, while red onions offer a beautiful colour and a tart kick when raw or a soft, sweet flavour when cooked.
Tomatoes are another versatile fruit that can be used in numerous dishes, from sauces and dips to salads and sandwiches. They can be a great addition to a variety of meals or enjoyed on their own.
Starchy foods such as potatoes, bread, cereals, rice, and pasta should also be included in a vegetarian diet, making up just over a third of the food you eat. These foods provide a good source of energy and a range of nutrients, including fibre, calcium, iron, and B vitamins.
It is important to vary your fruit and vegetable intake to ensure you get a range of nutrients. By including a variety of colours and types in your diet, you can maximise the nutritional benefits and maintain a healthy, balanced vegetarian lifestyle.
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Nuts and seeds
It is important to note that while nuts and seeds are highly nutritious, they are also high in energy and fats, and should be consumed in moderation as part of a balanced diet. The recommended intake is 30 grams on most days of the week for adults, which is about one or two handfuls or an ounce or two per day.
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Healthy fats
Vegetarian diets tend to be lower in saturated fat, which is found in animal products such as butter, lard, and ghee. However, some plant foods, like coconut and palm oils, are high in saturated fat. It is recommended to consume these fats sparingly and opt for healthier alternatives.
Heart-friendly mono-unsaturated fats are abundant in plant foods like avocados, olives, and cold-pressed rapeseed oil. These fats are a great way to add flavour and nutrition to your meals. Avocados, in particular, are a popular choice for vegetarians as they can be used in a variety of dishes, from salads to sandwiches, and provide a good source of healthy fats.
Nuts and seeds are another important source of healthy fats in a vegetarian diet. They provide polyunsaturated fats, including essential omega-3 fatty acids, which are known for their heart-health benefits. Omega-3 fatty acids are primarily found in oily fish, but vegetarians can obtain them from nuts and seeds, ensuring a healthy heart and reduced risk of heart disease. Examples of nuts and seeds to include in your diet are walnuts, pumpkin seeds, ground flaxseed, and chia seeds.
In addition to nuts and seeds, vegetarians can also obtain healthy fats from plant-based oils. Vegetable, rapeseed, olive, and sunflower oils are all good options. These oils are not only heart-healthy but also provide essential fatty acids that promote overall health and well-being.
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