Going Veggie the Healthy Way in Lifestyle

If you’re planning to become vegetarian, it’s important to make sure you still get nutrients from all the food groups to maintain a healthy, balanced diet.

The Vegetarian Society states,

“Being vegetarian means getting the nutrients that are associated with the conventional diet of meat, poultry, fish and seafood from other sources. There is sometimes unnecessary concern that a vegetarian or vegan diet will be low in the nutrients found in meat and fish…”

How to Get:

Protein

Load up on eggs, milk, quinoa, beans, lentils, nuts, and seeds.

Iron

Iron-rich foods include dark-green leafy vegetables, such as watercress and curly kale, brown rice and beans, nuts and seeds.

Calcium

Milk, yoghurt and cheese are all high in calcium but you can also get plenty of calcium from leafy greens, legumes and fruit.

Zinc

Foods high in Zinc include dairy products (such as cheese and milk), bread and cereal.

Vitamins (B12 & D)

Vitamin B12 can be found in dairy foods, fortified cereals (such as All Bran) and, whether you love it or hate it, Marmite!

Natural foods high in vitamin D include mushrooms, cheeses and egg yolks.

A Healthy Handful

While getting enough of what you need is vital, balance is also important. BBC Good Food recommends the portion sizes below. 

Foods

Portion size

Carbs like cereal/rice/pasta/potato

Your clenched fist                              

Savouries like popcorn/crisps

2 of your cupped hands

Bakes like brownies/flapjacks

2 of your fingers

Butter & spreads

The tip of your thumb

Why not take our Part-time Carnivore Pledge and earn 10 Rewards points.