You’ve thought about going vegetarian, but your worries about staying healthy and getting a balanced diet have always stopped you. Worry no longer. It’s never been easier to give up meat, says Susie Chance

There are many reasons why people go vegetarian, but the current foot-and-mouth crisis, hot on the heels of recent food scares, will certainly have jolted many of us into taking a closer look at what we eat.

The good news is that giving up meat has never been so easy. Once considered a cranky way of eating, based around nuts, lentils and brown rice, today it’s a different story. Many of our favourite modern ingredients are vegetarian, from sun-dried tomatoes, balsamic vinegar and puy lentils to couscous, lemongrass and coconut milk. With a world of new flavours to experiment with, even top chefs are now offering inspired veggie options on their menus, routinely.

A healthy balance
But, you ask, is it really healthy to be vegetarian? A properly balanced veggie diet can and does fit very well with government healthy eating guidelines. It has even been shown to reduce the risk of heart disease and some cancers. The key is the word ‘balanced’ – just as it is for meat eaters. To eat healthily, whatever your diet, it’s important to eat a variety of different foods, without too much fat, salt or sugar. For vegetarians, this means basing what you eat around the recommended daily amounts from the following food groups:

• Protein: 2-3 servings (eg: peas, beans, lentils, eggs, nuts, seeds, Quorn, tofu)
• Dairy and dairy alternatives: 2-3 servings (eg: milk or calcium-fortified soya milk, cheese or cottage cheese, yogurt)
• Starchy foods: at least 4 servings (eg: bread, breakfast cereals, potatoes, rice, pasta, polenta. Wholegrain varieties are best)
• Fruit and veg: at least 5 servings (eg: fresh, frozen, dried or juiced).

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).

Kitchen tips
You’re veggie, he’s not? Prepare dishes that you can add meat to in the later stages, to keep everyone happy; for example, Thai and Indian curries, risottos, chilli, Spanish omelettes and Mexican tacos…
Short of time? Vegetable stir-fries, noodles, couscous and all kinds of pasta are fast and easy. For a speedy snack, try grilled halloumi cheese with warm pitta bread, or focaccia or ciabatta bread topped with antipasto, pesto, sun-dried tomatoes or goat’s cheese.
Miss the texture of meat? Meat substitutes such as Quorn or TVP (textured vegetable protein), are very versatile and work surprisingly well when they can absorb other flavours (e.g. chilli and spices).
Worried about your weight? Go easy on cream, butter and cheese. Make use of low-fat flavourings, such as garlic, ginger, chilli, tomato paste, wild mushooms and herbs.

MORE INFO
The British Dietetic Association Elizabeth House, Suffolk Street, Queensway, Birmingham, B1 1LS. Tel: 0121 200 8080 (The BDA can put you in touch with a dietitian in your area: www.bda.uk.com
The Vegetarian Society, Parkdale, Dunham Road, Altrincham, Cheshire, WA14 4QG (0161 928 0793); www.vegsoc.org

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A new website www.thevegetarianchannel.com gives advice on all aspects of going vegetarian.

Do you have any great quick and easy vegetarian recipes? Share them with us.