Vegetarian Diets and Nutrition Overview

Fruits and Vegetables = Plenty Meat/Fish-alternatives = Moderate amounts Dairy foods or alternatives = Some Foods high in fat and/or sugar = Small amount

Bread and Cereals = Starchy foods Meat and Fish = Meat/fish-alternatives Milk and Cheese = Dairy foods Potatoes = Starchy foods

Plant proteins = Provide some amino acids Different plant proteins = Different combination of amino acids Mixture of plant proteins = Getting all essential amino acids Vegetarian diets (well-planned) = Nutritious and healthy

<p>Fruits, vegetables and starchy foods = Main source of energy and nutrients Meat/fish-alternatives and dairy = Source of protein and other nutrients Fats and sugars = Limited part of a balanced diet Plant proteins diversity = Ensuring complete amino acid intake</p> Signup and view all the answers

<p>Includes fruits, vegetables, starchy foods, meat/fish-alternatives, dairy = General healthy diet Emphasizes plant proteins = Vegetarian diet Requires careful planning for nutrition = Vegetarian diet Can be nutritious and healthy = Vegetarian diet</p> Signup and view all the answers

<p>Lacto-ovo vegetarian = Consumes dairy and eggs but excludes meat, poultry, fish, and seafood Vegan = Excludes all animal products including meat, poultry, fish, seafood, dairy, and eggs Lacto vegetarian = Consumes dairy products but excludes meat, poultry, fish, seafood, and eggs Ovo vegetarian = Consumes eggs but excludes meat, poultry, fish, seafood, and dairy</p> Signup and view all the answers

<p>Lentils = Legumes Tofu = Soya Product Almonds = Nuts Chia seeds = Seeds</p> Signup and view all the answers

<p>Legumes = Chickpeas Soya Products = Soya mince Nuts = Walnuts Seeds = Sunflower seeds</p> Signup and view all the answers

<p>Meat = Avoided Poultry = Avoided Fish = Avoided Shellfish = Avoided</p> Signup and view all the answers

<p>Kidney beans = Beans Edamame = Soya products Cashews = Nuts Flax seeds = Seeds</p> Signup and view all the answers

<p>Potatoes = Considered a starchy food Fruit juice = Limit intake to 150ml a day Smoothies = Limit intake to 150ml a day Beans/lentils = Examples of pulses</p> Signup and view all the answers

<p>Vegetarian = A person who does not eat meat, poultry, fish or shellfish Dietary protein = Essential nutrient found in beans, nuts, seeds, and soya products Plant-based protein = Protein derived from vegetarian sources Exclusion diet = Diet that omits certain food groups, like meat in vegetarian diets</p> Signup and view all the answers

<p>150ml = Daily limit for fruit juice Portions = Refers to serving sizes of food A day = Timeframe for dietary recommendations Total of = Used to specify a cumulative amount</p> Signup and view all the answers

<p>Beans = Protein Nuts = Protein Seeds = Protein Soya products = Protein</p> Signup and view all the answers

<p>Chickpeas = Legume Tofu = Soya product Walnuts = Nut Pumpkin seeds = Seed</p> Signup and view all the answers

<p>Limit = Fruit juice and smoothies Add = Implies increasing intake of a food group Consider = Starchy foods like potatoes Include = Beans and lentils in your diet</p> Signup and view all the answers

<p>Pota = Potatoes Lent = Lentils Portio = Portions Smooth = Smoothies</p> Signup and view all the answers

<p>Fruit juice = Liquid derived from fruits Smoothies = Blended drinks often containing fruits and vegetables Potatoes = A type of starchy vegetable Beans = A type of pulse</p> Signup and view all the answers

<p>Limit to 150ml = Smoothies Consider as part of meal = Potatoes Include in diet = Beans and lentils</p> Signup and view all the answers

<p>Starchy food = Potatoes Fruit drink = Fruit juice Pulse = Lentils Blended drink = Smoothies</p> Signup and view all the answers

<p>Limit = Fruit juice intake Add = Implies adding healthier options Consider = Potato consumption Include = Beans in meals</p> Signup and view all the answers

<p>150 = Milliliters One = Implied 'portion' Daily = Timeframe for juice limit Total = Cumulative amount of juice</p> Signup and view all the answers

<p>Potatoes = Starchy vegetable consideration Fruit juice = Daily limit recommendation Smoothies = Daily limit recommendation Beans/lentils = Pulses as part of a diet</p> Signup and view all the answers

<p>Tuna = Source of protein Lettuce = Leafy green vegetable Crisps = Processed snack food Semi-skimmed milk = Dairy product</p> Signup and view all the answers

<p>Low fat yogurt = Likely to be lower in fat Soft cheese = Likely to be higher in fat Low fat spread = Designed to be lower in fat Plain nuts = Naturally contains fat</p> Signup and view all the answers

<p>Spaghetti = Grain-based food Chickpeas = Legume Tuna = Fish Soya milk = Plant-based milk alternative</p> Signup and view all the answers

<p>Veg oil = Used for cooking Sauce = Used as a condiment or in cooking Cheese = Eaten as is or used in cooking Crisps = Ready-to-eat snack</p> Signup and view all the answers

<p>Spaghetti = Main dish component Lettuce = Salad ingredient Sauce = Accompaniment to a dish Yogurt = Breakfast or snack item</p> Signup and view all the answers

<p>Plain peas = Vegetable portion Sugar = Should be consumed in moderation Low fat milk = Option for reducing fat intake Tuna = Source of omega-3 fatty acids</p> Signup and view all the answers

<p>Semi-skimmed milk = Reduced fat content compared to whole milk Low fat milk = Significantly reduced fat content Plain milk = Can refer to whole milk or other types without added flavors Soya milk = Plant-based alternative, typically lower in saturated fat than whole milk</p> Signup and view all the answers

<p>Soft cheese = Spread or ingredient in dishes Spaghetti = Used in pasta dishes Tuna = Salads or sandwiches Lettuce = Base for salads or sandwich filling</p> Signup and view all the answers

<p>Plain nuts = Relatively unprocessed food Crisps = Highly processed food Chickpeas = Can be eaten processed (canned) or unprocessed (dried) Semi-skimmed milk = Processed to reduce fat content</p> Signup and view all the answers

<p>Veg oil = Source of fats in moderation Low fat yogurt = Option for calcium and protein with less fat Lettuce = Part of daily vegetable intake Sugar = Limit intake for a healthy diet</p> Signup and view all the answers

<p>Chopped tomatoes = A type of canned vegetable Leafy green vegetables = Recommended daily intake - eat at least 5 Whole grain cereal = A breakfast food option Frozen peas = A type of preserved vegetable</p> Signup and view all the answers

<p>Couscous = Whole grain option Bagels = Often topped with sesame seeds Whole wheat pasta = A type of pasta Porridge = A breakfast cereal</p> Signup and view all the answers

<p>Eat at least 5 = Leafy green vegetables (implied) Carbohydrate = Whole grain cereal (source of) Lower salt = Beans (prepare with) Whole = Wholemeal bread</p> Signup and view all the answers

<p>Chopped = Tomatoes Frozen = Peas Whole = Grain cereal Wholemeal = Bread</p> Signup and view all the answers

<p>Cereal = Whole grain cereal Porridge = A warm breakfast dish Bagels = A bread roll option Wholemeal bread = Toast (implied breakfast use)</p> Signup and view all the answers

<p>Pasta = Whole wheat pasta Rice = A type of grain Couscous = A small pasta-like grain Cereal = Made from grains</p> Signup and view all the answers

<p>Sesame seeds = Used on bagels Nuts = A general category of food Beans = A type of legume, not a nut Lentils = Another type of legume</p> Signup and view all the answers

<p>Leafy green vegetables = Source of vitamins and minerals Whole grain cereal = Source of fiber Beans = Source of protein Chopped tomatoes = Source of antioxidants (implied)</p> Signup and view all the answers

<p>Wholemeal bread = A type of bread Bagels = A bread roll Whole wheat pasta = A pasta product Porridge = A grain-based dish</p> Signup and view all the answers

<p>Frozen peas = Minimally processed Chopped tomatoes = Processed (canned) Whole grain cereal = Processed to some extent Whole wheat pasta = Processed grain product</p> Signup and view all the answers

<p>Chopped tomatoes = Base for sauces Leafy green vegetables = Salads Rice = Side dish or main course base Lentils = Soups and stews</p> Signup and view all the answers

<p>Frozen peas = Sold in bags Whole grain cereal = Sold in boxes or bags Whole wheat pasta = Sold in boxes or bags Wholemeal bread = Sold as loaves</p> Signup and view all the answers

<p>Green = Leafy green vegetables Whole = Whole grain cereal Chopped = Chopped tomatoes Frozen = Frozen peas</p> Signup and view all the answers

<p>Bagels = Sesame seeds (often topped with) Porridge = Nuts (can be added) Beans = Lower salt (prepare with) Wholemeal bread = Implied to be made from whole grains</p> Signup and view all the answers

<p>Vegetables = Plant-based foods rich in vitamins and minerals Pulses = Legumes known for their protein content Fish = Animal-based protein source, often rich in omega-3 fatty acids Dairy = Food group including milk and products derived from milk</p> Signup and view all the answers

<p>Beans = Source of plant-based protein and fiber Eggs = Animal-based protein source, versatile in cooking Oil &amp; spreads = Sources of dietary fats Fruit juice = A beverage form of fruit, providing vitamins and sugars</p> Signup and view all the answers

<p>Meat = Animal-derived food, part of protein sources Fruit = Naturally sweet plant-based food, often consumed as dessert or snack Fat = A macronutrient mentioned in relation to dietary considerations Vegetables = Food group emphasized for regular consumption</p> Signup and view all the answers

<p>Pulses = Category of plant-based food Dairy = Food group derived from animal origin Oil &amp; spreads = Processed food products, often fat-based Fish = Naturally occurring animal-based food</p> Signup and view all the answers

<p>Vegetables = A food group mentioned first in the list Proteins = Encompasses fish, eggs, meat, beans and pulses Dairy = Implied food group through 'dairy and fat' Fruit = Paired with 'fruit juice' as examples</p> Signup and view all the answers

<p>Fat = Dietary component mentioned alongside 'dairy' Meat = Example of an 'other protein' source Fruit juice = A liquid form of fruit Beans = A type of 'pulses' mentioned as protein source</p> Signup and view all the answers

<p>Vegetables = Considered a fundamental part of a balanced diet Fish = Often highlighted for specific health benefits Oil &amp; spreads = Food items associated with fat intake Pulses = Recognized as a good alternative source of protein</p> Signup and view all the answers

<p>Eggs = Listed alongside fish and meat as protein sources Fruit = Presented as a whole food option distinct from its juice form Spreads = Form of processed food within 'Oil &amp; spreads' Beans = Given as an example of 'pulses' and 'other proteins'</p> Signup and view all the answers

A diet that includes plenty of fruits, vegetables, and starchy foods like bread, cereals, and potatoes.

Foods like beans, lentils, tofu, and nuts that provide protein without coming from animals.

The building blocks of protein that the body cannot produce on its own.

Foods that contain all nine essential amino acids.

Combining different plant protein sources to get all the essential amino acids.

A diet that excludes meat, poultry, fish, and shellfish.

A type of vegetarian diet that includes dairy products and eggs.

Foods like beans, lentils, and chickpeas that are good sources of protein.

A plant-based food source that provides protein, including tofu, soya milk, and soya mince.

Small, edible seeds that are a good source of protein.

Nuts and their paste, like peanut butter, are good sources of protein.

A diet that excludes meat, poultry, fish, and shellfish but may also exclude some vegetarian foods.

A diet that excludes meat, poultry, fish, and shellfish but may include some vegetarian foods.

A type of food that is low in fat and high in fiber, containing mostly carbohydrates, and often eaten as a main course.

A type of food that is high in sugar, and best enjoyed in moderation.

Foods that are high in sugar and low in nutrients, meaning they provide a lot of calories without providing any essential vitamins or minerals.

A recommended maximum daily intake for fruit juice and smoothies.

A term describing the portion size of liquid sugar-based drinks that should be consumed daily.

The process of cooking food in water, often used for beans and lentils.

The process of cooking food in the oven, typically done with whole vegetables.

The process of adding flavor and moisture to food, often done using herbs and spices.

The act of reducing the consumption of a specific food or drink.

The state of being aware of the nutritional value and potential impact of food choices on health.

A balanced diet should include various food groups like fruits, vegetables, pulses, legumes, and protein sources like fish, eggs, meat, and dairy products.

These are important for providing your body with energy, supporting growth, and maintaining overall health.

Examples include pulses like lentils, beans, chickpeas, soya products, and nuts.

These are essential for a healthy body and can be found in fruits, vegetables, and whole grains.

These are good for a healthy heart and are found in foods like oily fish, nuts, and olive oil.

Foods like bread, cereals, and potatoes are an important source of energy and should be included in a balanced diet.

This means consuming a variety of foods from all food groups in moderation.

These include vitamins, minerals, and antioxidants that are crucial for various bodily functions.

Consuming Vitamin C alongside plant-based foods helps your body better absorb iron.

Milk, yogurt, and cheese are dairy products that can be included in a vegetarian diet.

A vegetarian diet excludes meat, poultry, fish, and shellfish.

Semi-skimmed milk is a good source of protein and calcium.

Soy products like tofu, milk, and mince are excellent plant-based protein options.

Low-fat yogurt and spread are healthier options for a vegetarian diet.

Leafy green vegetables, like spinach, are rich in iron.

Nuts and seeds are great sources of healthy fats, protein, and fiber.

Include fruits and vegetables in every vegetarian meal to get your daily dose of vitamins.

Plan your meals to include various sources of protein, such as beans, lentils, and nuts.