Special Nutrition


Vegetarianism

Types of Vegetarians

Lacto-ovo-vegetarians:

  • Eat food of plant origin, dairy products and eggs
  • DO NOT eat meat, chicken, fish, or foods containing animal products

Vegans:

  • Eat foods only of plant origin
  • DO NOT eat meat, chicken, fish, foods containing animal products, dairy, eggs, or foods containing dairy products/eggs

Fruitarian

  • Eat only fruit, berries, nuts

Some people who claim to be vegetarians with eat fish.

A well-balanced vegetarian diet can contain all essential nutrients important for health. Vegetarians often have to put a little more effort into planning their diets to ensure an optimal intake of nutrients, this is especially so for vegans.

Nutrients to Consider:

Protein

Most vegetarians easily reach their protein requirements. All essential and non-essential amino acids can be supplied by plant sources of food. Because some plant sources may be limiting in a particular amino acid, it is important to consume a variety of plant-based foods which complement each other, for example:

  • milk with plant foods
  • cereals and seeds
  • legumes and seeds
  • legumes e.g. beans with cereals
  • nuts and seeds
  • wheat products and leafy green vegetables
  • soy protein is a complete protein food

Iron

Often total iron intake is higher amongst vegetarians, but this iron is less readily available.

  • Advise to increase iron-rich foods eg dried fruits, fortified cereals, wholegrains, leafy green vegetables; increase vitamin C rich foods with meals, avoid tea and coffee within hour of meals
  • See notes on iron

Calcium

Dairy products provide rich sources of readily available calcium.

For vegetarians who do not consume dairy products, the following foods are recommended:

  • Calcium-fortified soy milk
  • Almonds
  • Tofu
  • Vegetables (e.g. mustard and turnip greens, bok choy, kale, parsley, watercress, broccoli, some leafy green vegetables).

Vitamin B12

B12 is only found in animal-based foods (or by bacteria contamination). Therefore vegans are at increased risk of vitamin B12 deficiency.

Some soy  milks are fortified with B12.

Vegetarians who consume milk and eggs should be fine.

Some products that are marketed as good sources of Vitamin B12, e.g. spirulina, actually contain inactive analogues that the body cannot use.

Also mushrooms themselves are not a good source of Vitamin B12, but the dirt on the mushrooms may contain some B12 from bacterial contamination.

Zinc

Zinc status may be somewhat lower in vegetarians, but is usually sufficient. To ensure an adequate intake of zinc consume the following:

  • Wholegrain products
  • Legumes
  • Variety of fruits and vegetables

Overall Health

Many studies have shown that vegetarians have lower rates of heart disease and overall mortality compared to the general population. This is unlikely to be solely related to the fact that they do not eat meat. Vegetarians in general tend to have lower intakes of saturated fat and higher intakes of polyunsaturated fats, higher fibre intakes, have a healthy BMI, are more active, and smoke less. These lifestyle factors are likely to contribute to the health of individuals following a well-balanced vegetarian diet.