HEALTH


FOOD SOURCES What do vegetarians eat? It may be easier to list what they don’t eat:


• Meat or poultry • Fish or seafood • Insects • Gelatine or animal rennet • Stock or fat from animals


Most vegetarians eat eggs and dairy foods (lacto-ovo-vegetarians). Some vegetarians eat dairy but avoid eggs (lacto-vegetarians), while others eat eggs but not dairy (ovo-vegetarians). Vegans, on the other hand, don’t eat dairy products, eggs or other products derived from animals such as honey.


SHOULD YOU TAKE A SUPPLEMENT?


Following a healthy vegetarian diet means you should be able to get all your nutrients – including iron, calcium and vitamin B12 – from food.


But if you’re worried you could be getting low in these or any other nutrients, ask your local Careway pharmacist for advice on improving your diet. They may also suggest you take a vitamin and mineral supplement to make sure your nutrient intake is at a healthy level.


One of the biggest concerns about vegetarian nutrition is where vegetarians get nutrients that typically come from meat and fish2


. DID YOU KNOW?


HOW TO GET ENOUGH PROTEIN


People who are recent vegetarians often worry about getting enough protein, but there are lots of protein sources available to them, including:


• Eggs • Dairy foods • Quorn • Nuts and seeds • Beans and pulses • Soya foods such as tofu, soya mince and soya milk


• Cereals such as rice, oats and wheat S M A R T S T A T FIND SUPPORT


If you need more tips and advice on going veggie, speak to your local Careway pharmacist or visit Vegetarian Society - vegsoc.org


1. Mintel 2. Vegetarian Society


25 42%


of women in the UK have reduced the amount of meat in their diets compared with 36% of men1


.


Vegetarians can get omega-3 fatty acids from flaxseed, rapeseed, walnuts and soya foods. But plant- based omega-3s are thought to have fewer health benefits than those found in oily fish.


The good news is vegetarian supplements are now available that contain the same beneficial omega-3s, but instead of getting them from fish they contain omega-3s sourced from marine plants called microalgae.


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