Vegetarian Diet Food Fact Sheet PDF

Food Fact Sheet Vegetarian diets...

Food Fact Sheet Vegetarian diets saturated fat, contain fewer calories and more fibre People follow vegetarian diets for and phytonutrients/phytochemicals (these can have a variety of reasons – whatever protective properties) than non-vegetarian diets. your reason, plan your diet to However, there are some specific nutrients you need to ensure you’re getting all the consider: required nutrients. Protein Types of vegetarian diets Vegetarian sources of protein include: Vegetarians typically don’t eat meat, poultry, fish or beans, lentils and chickpeas shellfish. However different types of vegetarian diets soya and soya products e.g. soya dairy exist: alternatives, tofu, soya nuts and soya mince Lacto-ovo vegetarians – eat dairy foods seeds and eggs but not meat, poultry or seafood nuts and nut butters (e.g. peanut butter) Ovo-vegetarians – include eggs but avoid grains such as wheat (found in cereals, pasta and all other animal foods, including dairy bread), rice and maize. Lacto-vegetarians – eat dairy foods but If you eat them: exclude eggs, meat, poultry and seafood eggs Vegans – don’t eat any animal products at all, milk and dairy products (yoghurts and cheese) including honey. mycoprotein a high-protein vegetarian meat Variations include: alternative (has added egg). Pescetarians – eat fish and/or shellfish Protein is made up of building blocks called amino Semi-vegetarians (or flexitarians) – acids. Some amino acids are essential as the body occasionally eat meat or poultry. can’t make them itself. Animal proteins contain the complete mix of essential amino acids. Soya, quinoa Eating for optimum health and hemp are plant foods containing all the essential The government’s eatwell plate still applies to amino acids. vegetarians. This includes eating plenty of fruit, Most other plant proteins provide some, with each vegetables and starchy foods such as bread, cereals plant providing a different combination. So, as long and potatoes; moderate amounts of meat/fish- as you’re eating a mixture of different plant proteins alternatives; some dairy foods or alternatives; and a you’ll be getting all the essential amino acids your body small amount of food high in fat and/or sugar. needs. Well planned vegetarian diets can be nutritious and healthy. They are associated with lower risks of If you eat dairy foods, don’t over rely on cheese for heart disease, high blood pressure, Type 2 diabetes, protein or you may end up having too much unhealthy obesity, certain cancers and lower cholesterol levels. saturated fat in your diet. This could be because such diets are lower in Iron Check the label on Eatwell Guide Red meat is the most easily absorbed source of iron, packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. Energy Each serving contains Fat 5g Saturates Sugars 1.3g 34g 0.9g Salt It shows how much of what you eat overall should come from each food group. Choos 6-8 a day but various plant foods also contribute: y day 1046kJ e wh ever oleg 250kcal fortified breakfast cereals LOW LOW HIGH MED les rain 12.5% 7% 6.5% 38% 15% tab Pota or h ege toes igh Water, lower fat of an adult’s reference intake ndv , br ead er fib it a milk, sugar-free Typical values (as sold) per 100g: 697kJ/ 167kcal , ri re Choose foods lower fru ce ve drinks including of Raisins ,p rsi dried fruit in fat, salt and sugars ty les as on tea and coffee rie ab ta s all count. va et a nd w eg v Potatoes ot Limit fruit juice ith a d of and/or smoothies les n he beans/lentils ta ns sa rs to a total of ui rtio ta dd 150ml a day. Fr r po ch Chopped ed t omatoe s yc t5 fat, arb leas leafy green vegetables salt ohy Whole Eat at grain Cous drate and su cereal Cous s Frozen Bagels sesame seeds gar peas Whole wheat pasta Porridge Rice nuts Lentils Beans lower salt wholemeal bread. and s ugar L o w f at Spag Tuna s o f t ch e es e h etti n Plain Leaince Chick m nuts peas To help your body absorb iron from plant foods, include Soya Semi skimmed drink Crisps milk Veg Plain O il Low fat y o g hu r t Lower fatad Sauce spre a source of vitamin C with your meal (e.g. vegetables, Be s ans tive Ea , pu lses lte rna t , nd a nd so more fish, e ggs, mea airy a fat a Oil & spreads red urced beans a t and other proteins D wer tions se lo fruit or a glass of fruit juice). and fish p nd pu Choo ugar op Choose unsaturated oils proc er week lses, 2 portions of sustainably lower s and use in small amounts esse , one of which les s Eat less often and d meat is oily. Eat in small amounts Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Foods Standards Agency in Northern Ireland © Crown copyright 2016  www.bda.uk.com/foodfacts Calcium fish a week, one of which should be oily. The short versions may not have the same benefits. Although Dairy foods are rich in calcium. If you’re not eating our bodies can convert some ALA into EPA and DHA, these, include plenty of the following: the conversion isn’t very efficient. To maximise this tofu conversion: calcium-fortified foods e.g. soya milk, yoghurts avoid foods high in saturated fats and puddings; rice/oat drinks; and fruit juice limit vegetable oils high in linoleic acid (an green leafy vegetables, especially kale and pak- omega-6 fat) such as safflower, sunflower and choi, but not spinach. Although spinach contains corn oils and instead obtain this fat from whole calcium it is bound to a compound called oxalate. plant foods such as soya This greatly reduces it absorption making it a poor source of unusable calcium. focus on plant foods that contain ALAs brown/white bread If you don’t eat fish, consider a supplement made sesame seeds/ tahini from algae derived DHA, include sea vegetables nuts into your diet or eat foods fortified with DHA. dried fruit e.g. apricots and figs. Zinc Vitamin D Phytates found in plant foods such as wholegrains and beans reduce zinc absorption, so it’s important to eat Our bodies make vitamin D from sunlight during the good sources of zinc-containing foods. Eat fermented spring and summer. At other times of the year eat soya such as tempeh and miso; beans (soak dried foods that contain vitamin D, such as: beans then rinse before cooking to increase zinc most margarines absorption); wholegrains; nuts; seeds and some fortified brands of soya milks, yogurts and fortified breakfast cereals. desserts – check the label Selenium fortified breakfast cereals – check the label Meat, fish and nuts are good sources of selenium. If dried skimmed milk you don’t eat meat/fish include some nuts into your fortified yoghurts diet, especially Brazil nuts. eggs. Iodine Additional supplements are recommended for all If you’re a vegan include small amounts of iodised salt pregnant and breastfeeding women, children under or sea vegetables for your iodine. five-years-old, people aged over 65 years and people Extra care is needed during pregnancy, breastfeeding, who are not exposed to much sun. Speak to your weaning and in childhood to make sure that all doctor or a health professional. nutritional needs are met. Speak to a dietitian or other health professional. Vitamin B12 Eggs and dairy foods contain Vitamin B12. Vegans Summary should include fortified foods containing Vitamin B12 Well-planned vegetarian diets are (check the label): appropriate for all stages of life yeast extract and have many benefits. These soya milk, yoghurts and desserts guidelines will help you enjoy all the health benefits and ensure breakfast cereals you’re eating a nutritious and certain brands of rice drinks and oat drinks. complete diet. Further information: Omega-3 fats Food Fact Sheets on There are two types of omega-3’s: other topics including long versions found in oily fish – docosahexaenoic Healthy Eating, acid (DHA) and eicosapentaenoic acid (EPA) Supplements, Calcium and Vitamin D can be short versions from vegetable oils, particularly found at flaxseed, walnut, rapeseed and soya oils – alpha www.bda.uk.com/foodfacts linolenic acid (ALA). The long versions are particularly good for us and current advice recommends eating two portions of This Food Factsheet is a public service of The British Dietetic Association (BDA) intended for information only. It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a dietitian, visit your GP for a referral or: www.freelancedietitians.org for a private dietitian. To check your dietitian is registered check www.hcpc-uk.org This Food Fact Sheet and others are available to download free of charge at www.bda.uk.com/foodfacts Written by Lynne Garton, Dietitian. The information sources used to develop this fact sheet are available at www.bda.uk.com/foodfacts © BDA October 2014. Review date October 2017. Updated March 2016.