Between 5-7% of the population are vegetarian but up to 30% are meat reducers.

To ensure a nutritionally balanced diet, a variety of food should be selected from each of the food groups. It is important for vegetarians to eat other foods which provide the nutrients previously provided by meat.

Proteins

Plant food can be combined to provide high quality protein. This includes pulses, rice, nuts & cereals. If vegetarians eat a variety of vegetable proteins, there is no reason why their intake of protein cannot be as good as that of a person who eats meat.  (Sources: soya, pulses, incl lentils, chick peas, beans, bread, grains, seeds, potatoes & nuts).

Calcium

Vegans who don’t consume dairy products may have low levels of calcium as few foods contain large amounts. Where requirements for calcium are high (eg adolescence and during lactation) supplements containing calcium fortified foods such as fortified soya products may be beneficial. (Sources: soya milk, tofu, seeds, green leafy vegetables, nuts, bread, & dried fruit).

Iron

Much of the easily absorbed iron comes from red meat & offal. Plant foods contain no easily absorbed iron at all. Iron from non haem sources such as eggs, cereal, nuts, green veg, & pulses is more easily absorbed if taken with vitamin C. Therefore eating with a glass of orange juice will aid consumption.