Going vegetarian: your questions answered

Making the change
It’s a good idea to go slowly at first, to give your body time to adapt. There are a few pitfalls to be aware of too, but with a little planning, these are easily avoided. Some of the most common concerns include:

Will I get enough protein? It’s a common belief that vegetarians risk going short of protein. In fact this is rare. Although meat eaters get all the protein they need from meat, there are vegetarian sources of protein, too, including dairy foods, bread, rice, pasta, beans, peas, lentils, nuts and seeds. The key is to eat a variety of these on a regular basis. That way you’ll easily get all the protein you need.

Aren’t vegetarians anaemic? Iron is important to keep our blood healthy, and too little can cause anaemia. Meat is the best source of iron because it is absorbed more efficiently by the body than from vegetable sources. However, the absorption of iron from veggie foods (such as cereals, pulses, vegetables and fruit) is enhanced by vitamin C-rich foods, provided they are eaten at the same meal. Orange juice, cabbage, green peppers, potatoes, strawberries, kiwi fruit and other citrus fruits are all good sources.

Will it help me lose weight? A vegetarian diet can be very healthy, but it’s not the answer to weight loss. In fact, when you give up meat, it’s easy to start eating more fatty foods, such as cheese, nuts and seeds. These are nutritious and healthy – but only in moderation! At the same time we all need some fat, so don’t be tempted to live only on salads and vegetables – this is equally unhealthy. Remember, variety is the key…

Should I take a supplement? As long as you are a healthy adult eating a balanced diet you shouldn’t need to. Having said that, some people choose to take a good multivitamin and mineral supplement, just while their body adapts to the change. Others who may also benefit include pregnant and breast-feeding women, and picky or dieting teenagers, especially girls. (Always consult your doctor first before starting to take a supplement.)

Is it OK to cut out dairy products? If you are cutting out milk and dairy foods (i.e. going vegan), you need to watch your calcium and B12 intake. Non-animal sources of calcium, important for bones and teeth, include green leafy vegetables, bread, pulses, tofu, almonds and sesame and sunflower seeds. B12, meanwhile, is important for the blood, bone marrow and nervous system. B12 is mainly available in animal foods, but alternative sources include fortified breakfast cereals, soya milk and yeast extracts.

Can I raise my child as a vegetarian? Bringing up children and babies as vegetarians is fine, but their dietary needs are different to adults’, and their needs also vary with age. For this reason it’s always wise to speak to a dietician. Ask your doctor to refer you, or contact the British Dietetic Association (see next page).