Vegetarian Diet Guidelines

Vegetarian Nutrition - A Different Approach

Not eating meat is one thing - following a healthy vegetarian diet is quite another. Like it or not, meat is a very convenient source of certain vitamins and minerals, so if you don't eat meat you need to take extra care to ensure that your diet satisfies your total nutritional needs.

Vegetarian eating requires a different approach to meal-preparation and cooking. Because meat supplies texture, flavor and bulk, as well as nutrition, many meat dishes tend to contain a small number of ingredients. By contrast, most vegetarian dishes tend to contain a much wider variety of ingredients, (for texture, flavor and bulk) and flavorings like herbs and spices. So be prepared to increase the number of ingredients and flavorings in your meals.

Meat also supplies a variety of taste, so meat-eaters tend to be quite un-experimental when it comes to buying and cooking new foods. By contrast, vegetarianism requires a slightly bolder approach. So be prepared to try new foods and new cooking methods.

Meat is also a convenient source of protein, vitamins and minerals. Meat dishes therefore require fewer extras to make up a balanced meal. By contrast, vegetarians need to make a little extra effort to create a healthy balanced meal. So be prepared to include the necessary food groups in your meals.

Essential Food Store for Vegetarians

If you're serious about eating a healthy vegetarian diet, we strongly advise you to keep a stock of most (if not all) of the following foods. They are the essential building blocks of a balanced vegetarian diet.

• Herbs
  Basil, chives, oregano, mint, rosemary, parsley, garlic & ginger.
• Spices
  Paprika, cinnamon, garam masala, cumin seeds, cayenne pepper, coriander, chili pepper, turmeric, mustard seeds.
• Flavorings
  Soy sauce, lemon juice, lime juice, sesame salt, miso, tahini, horse radish, brewer's yeast, wholegrain mustard.
• Breads
  Wholegrain bread, rye bread.
• Brown foods
  Brown rice, whole-wheat pasta.
• Legumes
  Soya beans (best), red kidney beans, garbanzo beans (chick peas), split peas, pinto beans, black-eyed beans, red lentils, green lentils, soya bean products like tempeh and tofu.
• Nuts
  Almonds, walnuts, pine kernels, brazil nuts, cashews.
• Seeds
  Sesame seeds, pumpkin seeds, sunflower seeds.
• Muesli
  Choose lower fat, lower sugar brands.
• Low-fat milk products
  Skimmed milk, fat-free yogurt.
• Cheeses
  Ricotta, cottage, curd, feta.
• Eggs
  Choose free range; eat max 4-6 per week, or unlimited egg-whites.
• Fruits
  Widest possible variety of fresh fruits. (Plus frozen fruit or canned in juice)
• Vegetables
  Widest possible variety.
• Foods fortified with vitamin B12
  B12 is an important vitamin for non-meat-eaters. It is available in dairy products, but there are several B12 fortified foods which are worth buying, including: yeast extracts, vegetable stocks, vegetable burger mixes, soya milks, margarines, breakfast cereals and herbal soft drinks.

Balanced Vegetarian Diet - A Daily Guide

As a basic guide, a balanced vegetarian diet should include the following each day :

• Grains/cereals - 3 or 4 servings
  These provide energy, fiber, B vitamins, calcium and iron.
  Grains include: wheat, rice, barley, corn, oats, rye, millet, buckwheat, pasta, rice, wholegrain breakfast cereals, muesli, porridge, all types of breads/tacos etc.
• Legumes, nuts or seeds - 2 or 3 servings
  These provide protein, energy, fibre, calcium, iron and zinc.
  Legumes include: Lentils, beans, peas, garbanzos (chick peas), peanuts, soya beans.
  Nuts include: Almonds, walnuts, pine kernels, brazil nuts, cashews, pecans, hazelnuts.
  Seeds include: Sesame, sunflower, pumpkin.
• Fruit, vegetables - 4 or 5 servings, including
  Fresh fruit for vitamin C.
  Dried fruit for fibre and iron.
  Dark green leafy vegetables for folate, calcium and iron.
  Red, orange and yellow vegetables for beta-carotene.
• Dairy or soya products - 2 servings
  These provide protein, energy, calcium and other minerals, vitamin B12, vitamin D.
• A small amount of oil, margarine or butter
  This provides energy, essential fatty acids, vitamin E (plant oils) and vitamins A and D (margarine or butter).