vegetarian / pescatarian
- What is the difference between a pescatarian and a vegetarian?
- A vegetarian will eat no meat, poultry or fish
- A pescatarian will not eat meat or poultry but will eat fish
- Therefore with both of these diets protein can be low, but many vegetarians will use dairy products such as cheese and milk to increase their protein causing their diet to become high in fat!
- Other protein options include:
- Beans: kidney beans, butter beans, baked beans runner beans, haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans
- Lentils: red, green, yellow and brown lentils
- Peas: Garden peas, black-eyed peas and chickpeas
- Nuts and seeds: Peanuts, cashews, walnuts, sunflower seeds, poppy seeds
- A vegan will eat no animal products including meat, fish, eggs, milk
- Similarly to vegetarian diets including protein in a balanced diet may be more difficult, however all of the protein sources listed above are suitable for a vegan diet except for eggs.
- Have a mix of high protein foods
- Base your meals on starchy wholegrain carbohydrates in line with the Eatwell Guide
- Try soya products as a dairy substitute
- Get your B12 - as you can only get B12 naturally from meat you may need to take a supplement, these are often found in fortified breakfast cereals
- Get your calcium - if you don't eat dairy try almonds, calcium set tofu, soya/rice drinks and dark leafy green vegetables
- Omega-3 Fatty Acids - Omega 3 is usually best sourced from oily fish but veggie / vegan friendly options include walnuts, rapeseed oil and tofu!
- Mix it up! Being a vegetarian or vegan doesn't just limit you to salad - check out some of our recipes here