"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein (1879 - 1955) - Physicist and Theorist

Sources of 5 main nutrients for vegetarians

Protein

Nuts -- Hazels, brazils, almonds, cashews, walnuts, pine kernels.

Seeds -- Sesame, pumpkin, sunflower, linseeds.

Pulses -- Peas, beans, lentils, peanuts.

Grains and Cereals -- Wheat (in bread, flour, pasta), barley, rye, oats, millet, maize (sweetcorn), rice.

Soya products -- Tofu, textured vegetable protein (TVP),  soya milk.

Dairy products -- Milk, cheese, yogurt.

Quorn – a type of mushroom

Carbohydrates

There are three main types of carbohydrates:

Simple sugars or simple carbohydrates can be found in fruit, milk and ordinary table sugar. Refined sugar should be taken only in very limited quantities - it  is the main cause of dental decay.

Complex carbohydrates are found in cereals/grains (bread, rice, pasta,barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. The World Health Organisation recommends that complex carbohydrates should comprise 50~70 per cent of our diet.

Dietary fibre, or non-starch polysaccharide (NSF) can be found in unrefined or wholegrain cereals, fruit (fresh and dried) and vegetables.

A little fat in the diet is necessary to keep our tissues in good repair, for the manufacture of hormones and to act as a carrier for some vitamins.

Linoleic and linolenic acids are essential fatty acids and are a must in our diets. They are widely found in plant foods.

Fats can either be saturated or unsaturated (mono-unsaturated or poly-unsaturated). Saturated fats are the ones that solidify – butter, ghee, coconut oil etc. and are the ones that should be carefully monitored in the diet because a high intake of saturated fat can lead to a high blood cholesterol level. Among the unsaturated fats, olive oil has great properties – especially if it is also extra virgin and from a first cold pressing.

Vitamins

Vitamin A - Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits such as peaches, milk and butter

Vitamin B - This group includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalamin), folate, pantothenic acid and biotin.

All the B vitamins, except B12, occur in yeasts and whole cereals (especially wheat germ), nuts, pulses, seeds and green vegetables.

Vitamin B12 is the only vitamin not present in plant foods but can be obtained from dairy produce and free-range eggs. Vegans should fortify their diet with Vitamin B12 which is added to some yeast extracts, soya milks, veggie burgers, bread and some breakfast cereals.

Vitamin C – Citrus and all fresh fruits, salad vegetables, all leafy green vegetables and potatoes.

Vitamin D - present in milk, cheese and butter.

Vitamin E – cold-pressed vegetable oils, wholegrain cereals, wheat germ, nuts

Vitamin K - fresh leafy vegetables, safflower oil, cauliflower

Calcium - occurs in dairy produce, leafy green vegetables, bread, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps the absorption of calcium. 

Iron - Found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits, lentils and pulses. Vitamin C helps absorption of vegetable sources of iron.

Zinc - Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.

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The Red List - of ingredients & foods that carry meat/animal sources

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