Vegetarianism is a diet in which the individual doesn’t eat meat, fish or poultry, or any animal-derived product such as gelatine or rennet. Those who don’t eat any dairy products either are classed as vegans. A notoriously difficult diet to navigate in terms of getting your nutrients, it can be tricky knowing what to include in order to maintain a healthy diet. Here are some of the top questions asked and the answers that can help you solve this problem and eat a balanced, nutritious diet.
What age can you become a vegetarian?
The vegetarian diet is safe for all ages, but it’s important to remember that this diet is low in vitamin D, B12 and retinols – the animal form of vitamin A. You can include these into your diet through fortified breakfast cereals, marmite, dairy products and vegetables. Children also need protein and iron to develop properly, so eating their greens is vital – pulses, eggs, nuts and tofu are all great sources, in addition to leafy greens such as spinach, fruit and various other vegetables.
What are the health benefits?
Eating more fruit and vegetables is only ever going to be a good thing for your diet – they are a fantastic source of antioxidants, fibre, vitamins and minerals. You’ll also cut out a lot of saturated fats which are usually found in meat products such as burgers and sausages, as well as lowering your risk of high cholesterol, heart disease and stroke thanks to the low fat nature of your diet.
Is it safe to be a vegetarian or vegan during pregnancy?
As long as you ensure a balanced diet, rich in protein, vitamins, iron and minerals, you should be fine. However, it is advised you speak to your GP about your diet to make sure you aren’t lacking in any vital nutrients.
How do I make sure I’m getting enough Iron and Calcium?
Calcium ensures you maintain strong and healthy bones, and reduce your risk of osteoporosis. You can add this to your diet through dairy products, leafy green vegetables, almonds and dried fruit. Likewise, you can get iron from green vegetables, bread and fortified breakfast cereals – iron is absorbed best by the body when it is combined vitamin C, so drink a glass of orange juice with your meal when you’re eating iron-rich foods.
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