Vegetarian diets in special circumstances like pregnancy should aim to include all essential vitamins and minerals. Children on a vegetarian diet must also receive fair and nutritional meals that support growth and development.
Contrary to popular belief, most vegan diets contain sufficient proteins and calcium in their daily meals. Iron needs may still differ between meat eaters and vegans however. Sources of iron include heartbeats, dry organic products such as egg whites or soybean meal; dark green vegetables like watercress, broccoli or spring greens can all provide iron in sufficient amounts; as can stronger cereals (with added iron).
Omega-3 unsaturated fats help maintain heart health by decreasing coronary risk factors. Non-veggie eaters may get them from fish while vegetarians may enjoy getting these essential fats through sources like flaxseed oil, pecan oil, rapeseed oil and soya bean oil as well as omega-3 enhanced eggs.
Vegetarian diets typically consist of foods made of plants such as vegetables, grains, nuts and organic products; vegetarians don’t consume food from creatures (including dairy items). Therefore a healthy vegetarian diet must contain:-
- There are numerous products derived from soil.
- Sources of wholegrain foods such as potatoes, pasta, bread and rice.
- Dairy alternatives such as strengthened soya milk. Vegetarians who don’t consume dairy need calcium supplements in order to ensure strong and healthy bones and teeth. Great sources for vegetarians of calcium include strengthened soya, rice and oats cereals, beats, sesame seeds, braided brown or white bread as well as dried natural products such as raisins, prunes and dried apricots etc.
- Non-dairy sources of protein include soya, vegetables, nuts, seeds, beans and heartbeats.
- Moderate selection of both sweet and greasy food items