ALL ABOUT NUTRITION


Going


veggie


A report by Waitrose suggests one in eight British people no longer eats meat with a further 21% claiming to be flexitarian (only eating meat occasionally). Thinking of joining them? Here’s what you should know.


ESSENTIAL NUTRIENTS TO KNOW


Not eating meat and fish means you could run low on certain nutrients such as iron, calcium and vitamin B12.


Iron Meat is a good source of iron, but you can get iron in many plant-based foods too. Try to make sure you get some of these foods in your diet every day:


• Nuts • Dried fruit • Beans, lentils, peas and other pulses • Dark-green vegetables (watercress, broccoli, spring greens) • Foods made from whole grains such as wholemeal bread and brown rice


• Fortified cereals


Calcium Essential for strong bones, calcium is found in dairy foods. You can also get it from fortified foods (soya, rice or oat milk, for example), leafy green vegetables, dried fruit, pulses, wholemeal bread, almonds and sesame seeds.


Vitamin B12 This is only found naturally in foods from animal sources. If you eat dairy products and eggs you probably get enough. Non-animal sources include yeast extract and foods fortified with vitamin B12 such as cereals and soya products.


Turn to page 26 for


healthy picnic recipes


24


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