What is a vegetarian / vegan?
The term vegetarian is most commonly used to mean someone who does not eat animal flesh – beef, lamb, pork, chicken and fish. Vegetarians usually eat dairy produce and eggs. Sometimes they may eat fish, although strictly speaking this would be termed pescatarian. Generally vegans do not eat animal flesh, neither do they eat eggs or dairy. They may also avoid honey and gelatine, and may even choose to opt for a completely vegan lifestyle, avoiding leather/wool products and any items containing animal ingredients, including some alcohols and many cosmetics and household goods.
Why?
People choose to become vegetarian for various reasons; the poor treatment of animals, the environmental impact of meat and dairy farming, the global socioeconomic implications of high meat consumption, and some for religious reasons. Some may choose a vegetarian diet because they believe it is more healthy, which it can be, when properly planned.
Nutrition
The most important thing to remember is that junk food is still junk food, even if it is vegetarian! If you have a busy life and tend to eat on the run most of the time, the chances are that you are not getting proper nutrition regardless of whether you are a carnivore or vegetarian. However, living on fast food as a vegetarian may leave you more vulnerable to health issues like anaemia. Here is some basic information on nutrition to bear in mind when planning your diet:
Protein - If you're already vegetarian, you're probably used to people asking where you get your protein from! It's not as difficult as carnivores imagine, but you do need to put some thought into it. Almost all foods contain protein, but some more than others. The following are vegetarian sources of protein; nuts and seeds, pulses (beans and lentils), whole grains, soya products, eggs and dairy products.
It is also important to know about the quality of the protein. Proteins are made up of amino acids, and some sources suggest that you need these amino acids in equal amounts. Egg yolks contain equal amounts of the essential amino acids and are therefore high quality. Dairy, quinoa and soya products are also fairly high quality. You can improve the quality of protein sources by mixing them, for example pulses and whole grains together provide good quality protein.
There's no need to feel daunted by this information, if you follow these simple guidelines, you will be eating plenty of good quality protein:
• Eat as wide variety of foods as you can, including several protein sources from the following list everyday; nuts and seeds, pulses, whole grains, soya products, eggs and dairy products.
• Eat some protein with every meal.
• If you are vegan, you will need to pay more attention to combining your protein sources and be sure to eat pulses and grains everyday, along with some nuts and seeds and possibly soya.
Whole grains - Refined grains (white bread, white rice, white flour) have lost most of their nutrients in the refining process. Whole grains, however, are a good source of B vitamins and minerals. The following are whole grains; wholemeal, spelt, rye and sprouted wheat bread, wholewheat pasta, brown rice, oats, quinoa, buckwheat, millet.
Iron – Iron can be lacking in a poorly planned vegetarian diet. Dairy is not a good source of iron. Ensure to eat plenty of the following sources of iron; whole grains, pulses, leafy green vegetables. You can also include smaller amounts of seaweeds, dried fruit and black molasses.
Essential Fatty Acids (EFAs) - EFAs are fats that we have to eat in our diet because our bodies cannot make them. Currently we know that there are two main types of EFA – omega 3 and omega 6. If you eat plenty of fresh uncooked nuts and seeds, you will get enough omega 6. The best source of omega 3 is fish, so unless you're eating fish about 3 times a week, you need to include more omega 3 oils everyday from the following sources; ground linseed or linseed oil (Biona is a tasty brand), Udo's Choice Oil, pumpkin seeds and pumpkin seed butter, hemp oil. Store these products in the fridge and don't cook them or you will damage the EFAs.
Vitamin B12 – This vitamin is found in meat, eggs and dairy, and there is no other reliable food source. Research suggests that we cannot manufacture this vitamin in our body and deficiency symptoms are serious (irreversible nerve damage). So if you're vegan, you need to take a supplement. We need around 2.5mcg daily, although there is no evidence to prove that much greater intakes cause any damage.
Vitamin D – This vitamin is found in meat, eggs and dairy products, but can also be synthesised in the skin in sunlight. For vegans who live in cloudy northern climates it may be wise to supplement this vitamin in the winter. The Recommended Nutrient Intake is 10mcg.
Vitamin E – You do not need to worry about this vitamin if you are eating plenty of fresh fruit and vegetables and fresh nuts and seeds.
Iodine – This mineral is mainly found in meat, dairy, fish and seaweed. If you are vegan you need to include some seaweed in your diet, either small amounts added to food or take a supplement each day. The RNI is 150mcg, and it is important not to go over 600mcg daily.
Calcium – You do not need to worry about calcium if you are eating plenty of green leafy vegetables, nuts and seeds, and smaller amounts of seaweed, dried fruit and black molasses.
Soya products – Much of the soya currently produced is GM, so check the packaging well. Soya products are quite convenient and with such a good range of products it is easy to eat too many, which may increase your changes of creating a food intolerance, so don't eat too many. Bear in mind also that many soya products are highly processed.
Peanuts – These are a high source of protein, but contain toxins and moulds that many people react to badly. Don't eat too many.
Dairy - Milk is essentially food for baby mammals, which may explain why there is such a high rate of dairy intolerance in adults. Dairy has been linked to certain types of cancer and modern dairy products are concentrated sources of hormones and pesticides. These act as toxins and disrupt the body's own hormone balance and immune system function. Over-consumption may therefore lead to degenerative disease, so the best advice is to use organic produce in limited amounts.
For further information check out www.vegsoc.org and www.vegansociety.com
