• Vegetarian diets should be based on the same principles of healthy eating as meat based diets, with lower fat, higher fibre foods emphasized.
• If you include milk, yogurt, cheese and/or eggs in your diet, there is no need to worry about either the quantity or quality of protein. Only vegans need to ensure they eat a variety of vegetable proteins throughout the day to provide complete protein. Tofu and legumes are some of the best sources of vegetable.
• Children, adolescents, pregnant and breast feeding woman are advised to include milk products and/or eggs in their diet.
• Include a source of vitamin C at each meal to help you absorb the non heme iron in grains, legumes, vegetables, dried fruit and enriched products like cereal and pasta
• If you eat no animal products whatsoever, make sure you get enough calcium and vitamin D and vitamin B12. Vegans should consume a supplement of at least 1 microgram of vitamin B12 a day or the equivalent in vitamin B12 fortified foods.
• To ensure sufficient intake of zinc, particularly if folic acid and iron supplements are taken, be sure to eat nuts, legumes, whole grains, milk and egg yolk

Anne Lindsay