Ask the expert
My 16-year-old daughter is vegetarian and won't eat most of the meals the rest of the family eat. Surely it can't be healthy?
It is possible to achieve a varied and nutritious diet if animal products are excluded, and in fact a vegetarian diet can be high in fibre and low in fat, however care and thought is needed. The nutrients that a vegetarian needs to pay special attention to are:
- Protein - Vary the protein foods used in meals to ensure you get all the amino acids (building blocks of protein) you need. Include a variety of beans, pulses, tofu, soya, myco-protein (Quorn), nuts and seeds. If you eat dairy produce, e.g. cheese, milk and yoghurt these are also great sources of protein.
- Calcium - Dairy foods are the best source of calcium so make sure yoghurts, milk and cheese are included in the diet every day (low fat versions if not underweight).
- Iron - Especially important in females of child-bearing age due to menstrual losses. Good sources of iron, which are well absorbed, are tinned fish, (sardines, pilchards, mackerel and tuna). Other iron containing foods include fortified breakfast cereals, beans and lentils, dried fruit, tofu and green leafy vegetables. As non-haem iron (from plant sources) is less well absorbed than that from animal products it is essential that any increase in these iron sources is accompanied by a good source of Vitamin C in meals to facilitate absorption. Avoid drinking tea with these non-haem iron sources as it reduced the absorption further.
- Zinc - Pulses, nuts, seeds, eggs, cheese and wholegrain breads and cereals are good sources of zinc
- B Vitamins - Ensure some of the following are included; eggs, dairy foods, fortified breakfast cereal, yeast extract and soya foods.
The exact foods your daughter will need will depend on what type of vegetarian she is (e.g a lacto-ovo vegetarian eats no meat, fish or poultry BUT does include dairy produce and eggs). More specific, individualised advice can be provided by Surrey Dietetic Services in a one-to-one consultation where medical, social and diet history will be considered and food preferences will be considered. Contact Surrey Dietetic Services on make your daughter an appointment to which you would be most welcome to attend as well.