Healthy Vegeterian Diet

What is a vegetarian diet?

A vegetarian diet is one that excludes meat, poultry, game and fish. Vegetarians also aim to avoid eating battery hen eggs and any slaughter house by-products. Some people incorrectly call themselves vegetarians just because they avoid red meat or eat meat only occasionally - a recent survey of 9,000 "vegetarian" women in England revealed that only half of the group surveyed never ate meat or fish!

A vegan diet excludes all animal foods and their by-products such as eggs, milk, cheese and yoghurt.

Are vegetarians more healthy?
Studies in the past have suggested that vegetarians have a healthier diet that is lower in fat than their meat-eating neighbours, but more recent data on the nutritional composition of convenience vegetarian meals has cast doubt on whether a vegetarian diet is in fact low in fat. This healthier image of vegetarian diets is for example thought to attract the attention of young figure conscious teenagers who take it up in the hope that it will lead to weight loss. However, recent analysis of over 200 vegetarian convenience foods has shown that they contain between 33% and 50% fat. Therefore many of these products contain a similar, and in some cases a greater amount of fat, than their meat-containing counterparts. While vegetarian convenience foods may appear attractive, they are not necessarily a healthier choice and simply swapping meat for meat replacements will not guarantee a low fat diet.

There is no doubt that recent food scares have cast suspicion on the quality and safety of food and it is reassuring to know that the Food Safety Authority of Ireland is working with food processors and retailers to ensure that our food is safe to eat. Nonetheless there is a body of people who prefer not to eat meat, poultry or fish and so they have to rely on foods like cereals, fruit, vegetables, pulses, dairy products and nuts to provide them with the nutrients they need for health.

Where should I start?
As with any dietary change, it is important to plan your diet well and gain as much knowledge about vegetarian nutrition as possible. It is a good idea to do as much research as possible before embarking on a vegetarian diet as that way you will be well informed and avoid common pitfalls. Remember, it is always better to prevent a problem rather than try to cure one. It is worth investing in a few vegetarian cookbooks (they start at €2.50) and also look out for books in the library so that you can experiment and find recipes that suit your palate.

It is also a good idea to encourage all the family to enjoy vegetarian meals and a suggestion is that one day a week one family member takes a turn at cooking a vegetarian meal for the family. For example, make a date with your family to have a vegetarian meal every Friday at 6.30pm. It is important that you eat a wide range of foods to help meet your nutritional needs and that you replace the energy, protein and iron that you are missing out on.

Alternative good sources of protein are; cheese, yoghurt, milk, eggs, beans (all types such as kidney beans, butter beans, beans in tomato sauce, peas, chick peas, lentils, peanuts and hummus). Alternative good sources of iron are eggs, fortified breakfast cereal (check the label), wholemeal bread, broccoli, spinach, prunes, apricots and Bovril. For your body to make the best use of the iron in plant based foods, it is essential to eat a vitamin C rich food at the same meal as the iron rich food. Good food sources of vitamin C are citrus fruits, strawberries, raspberries, blackcurrants, mango, nectarine and juices made from these fruits (e.g smoothies and freshly squeezed fruit juice).

Some practical advice for the vegetarian

Eggs are an excellent source of protein, but have received some bad press in the past. Up to five eggs per week can be eaten as part of a healthy diet.

Frozen vegetables are just as nutritious as fresh vegetables.

• Cooking vegetables for long periods of time can diminish their vitamin content. Alternative cooking methods such as steaming, roasting, stir frying or microwaving should be used to cook vegetables in addition to boiling.

• Hummus is a paste made from chickpeas. You can make it yourself or buy it ready made in the supermarket. It is a high protein food and can be used as a sandwich filler or as a dip with vegetables or tortillas.

• Tofu is made from soya bean curd. It is a high protein food and is often used as a substitute for meat or chicken in stews and casseroles. It can also be eaten cold in salads or it can be steamed or fried.

• The Irish Nutrition and Dietetic Institute have an information booklet on all the important nutritional issues in relation to a vegetarian diet. A contact number to receive a copy of this helpful booklet is 01-2804039 Mon-Thurs 9.30am-12pm.