Meatless Diet

Vegans are people who avoid all animal products including milk and eggs. They must be sure to eat a wide range of plant food to avoid becoming deficient in basic nutrients. Even so, some may need extra vitamins and minerals. The vegetarian diet is healthier because it is normally low in fat since it does not contain fatty cuts of meat. It is also richer in fibre from beans, pulses and grains, which not only aids bowel function, but also reduces the absorption of fat and cholesterol from food. A vegetarian diet usually has less sodium and more potassium, which may help to lower blood pressure.

Do vegetarians need supplements? Vegetarians who eat dairy products rarely need supplements. Vegans may need vitamin B12 supplements. Women who are pregnant or breast-feeding and eat a vegan diet will normally be advised to take a calcium supplement.

Having one meat-free day a week adds variety to your diet. Vegetarian food are not only easy to prepare but are also healthy and nutritious. They tend to be lower in calories and fats, and higher in fibre. The choice is wide. For lunch, you could have a vegetable or bean soup, a meat-free sandwich with a cheese, cottage cheese, egg, tomato and lettuce, or cucumber fillings; and fruit or yoghurt to follow. For dinner, walnuts and mushrooms in a casserole make a combination that will please even meat eaters. It can be served with rice and vegetables!

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