Vegetarian diets

There's a trend toward eating more vegetarian meals because of a greater recognition of the advantages of a plant-based diet.

A well-balanced plant-based diet can provide adequate amounts of essential nutrients and be high in fibre, low in saturated fats and rich in beneficial phytochemicals. These phytochemicals, which have only been found in plants, have been shown to contribute to optimal health and reduce the risk of disease.

Research suggests that those eating vegetarian diets have a reduced risk of heart disease, cancer, diabetes and obesity. More and more health conscious and environmentally concerned people in Western countries are choosing the vegetarian eating option.

Types of vegetarian diets

There are two main types of vegetarian diets. These are:

  • A 'lacto-ovo' vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.
  • A 'vegan' diet, which consists only of plant foods, avoiding all animal products, including honey and gelatine. With some planning, both of these eating styles can provide sufficient nutrients for good health.

Why do people choose a vegetarian diet?

People choose to adopt a vegetarian diet for many reasons, including environmental concerns, religious beliefs, animal rights issues and to promote health, vitality and longevity. In terms of health, a vegetarian diet based on a wide variety of plant foods can provide a range of benefits.

Research shows that vegetarians live longer and have a reduced risk of lifestyle diseases such as obesity, heart disease, hypertension, stroke, diabetes, many cancers and osteoporosis.

How to have a healthy vegetarian diet

  • Have balance, variety and moderation in your diet
  • Eat mostly breads and cereals (preferably wholegrain varieties), vegetables, fruits and legumes
  • Make meals attractive, tasty and appetising
  • Include some plant-based sources of iron such as wholegrains and iron fortified cereals, soy foods and other legumes, nuts and seeds at each meal.
  • Eat foods containing a good source of vitamin C, such as citrus fruits, berries, tomatoes, capsicum, broccoli and cabbage, with your meal, to help increase the amount of iron your body absorbs.
  • To increase vitamin B12 intake, regularly consume dairy milk or a vitamin B12-enriched alternative such as So Good.
  • To increase calcium intake, include dairy milk or a calcium-enriched soy drink in your meals. Other plant-based sources of calcium include: almonds, dried figs, tofu and Asian green vegetables.

Nutritious meal ideas

Here are some excellent vegetarian ideas for each meal of the day!

Breakfast

  • Baked beans on wholegrain toast
  • Scrambled eggs on toasted wholemeal muffins, with oven-roasted tomatoes
  • Home-made toasted muesli, made with oven-toasted oats and rolled rye, bran cereal, wheatgerm and a selection of dried fruits, nuts and seeds
  • Porridge made with So Good soymilk, topped with banana


Light meals

  • Minestrone soup served with wholegrain damper
  • Asparagus risotto
  • Sanitarium Soy Healthy Original Soy Burger on a breadroll with salad
  • Large jacket potato topped with beans and corn in a tomato sauce
  • Wholegrain sandwiches or rolls filled with tahini and salad


Main meals

  • Vegetarian lasagne made with beans and TVP (textured vegetable protein or soya 'mince')
  • Tofu and vegetable stir-fry with noodles
  • Rice pilaf containing nuts and vegetables
  • Red lentil dhal served with rice and pappadoms
  • Vegetarian sausage and bean hotpot served with mashed potato


Desserts

  • Chocolate date cake
  • Summer bread pudding made with grainy fruitloaf and fresh berries
  • Poached fruits served with custard (made with So Good soymilk)
  • Fresh fruit salad


Snacks

  • Dried fruit and nut mix
  • Hummus or spicy bean dip served with vegetable sticks
  • Wholemeal fruit scones
  • Fresh fruit
  • Fruit and So Good Smoothie

See more mouthwatering meal ideas in Recipes.