Vegetarian and vegan diets

Read the answers to common questions about staying healthy on a vegetarian or vegan diet, from looking after your bones to healthy eating in pregnancy.
What is a vegetarian?
A vegetarian is someone who doesn't eat meat, fish, poultry or any animal by-products, such as gelatine. Vegetarians eat grains, pulses, nuts, seeds, fruit and vegetables, eggs, milk and dairy products. Vegetarians who don't eat any dairy products or eggs are called vegans.

At what age is it safe to become a vegetarian or vegan?
As long as they get all the nutrients they need, children can be brought up healthily on a vegetarian or vegan diet. Children need plenty of energy to help them grow and develop.
Children also need protein and iron to grow and develop. Good sources of protein and iron for vegetarians are:

• 　　eggs
• 　　nuts (don’t give whole nuts to children under five as they could choke)
• 　　pulses, such as beans, lentils and peas
• 　　foods made from pulses, such as tofu, hummus and soya mince

It's also important that children get enough vitamin B12 and vitamin D.
Sources of vitamin B12 include:

• 　　fortified breakfast cereals
• 　　eggs
• 　　dairy products
• 　　some yeast extracts such as Marmite

Vitamin D can be made by the body when the skin is exposed to summer sunlight. Food sources of vitamin D include:

• 　　eggs
• 　　margarine
• 　　fortified breakfast cereals

Vitamin drops are important for vegetarian and vegan children between six months and five years old. If your child is older than this, speak to your GP or a dietitian to see whether vitamin drops should be included in their diet.
All children aged six months to five years old are advised to take vitamin D supplements, unless they drink more than 500ml (about a pint) of infant formula a day.
Can babies and children eat a vegetarian diet?
If you’re bringing up your child on a diet without meat (vegetarian) or without any food from animals (vegan), they will need two or three portions of vegetable protein or nuts every day to give them enough protein and iron.
Don’t give whole nuts to children under five as they could choke. Grind the nuts finely or use a smooth nut butter. You’ll also need to make sure they get enough calcium, vitamin B12 and vitamin D. Vitamin drops are especially important for vegetarian and vegan children between six months and five years old.
Can babies have a vegan diet?
Take care when feeding children on a vegan diet. To get the energy and vitamins they need for growth, they require a wide variety of foods.
A vegan diet can be bulky and high in fibre, and this can mean that children get full up before they’ve eaten enough calories. Because of this, they may need extra supplements. Ask a dietitian or doctor for advice before you start introducing your child to solids.
If you’re breastfeeding and you’re on a vegan diet, it’s especially important for you to take a vitamin D supplement. You may also need extra vitamin B12.
Is it safe to be a vegetarian or vegan during pregnancy?
A varied and balanced vegetarian or vegan diet can provide enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron, vitamin D and vitamin B12. Talk to your doctor or midwife about how to get enough of these important nutrients. Read more about having a healthy diet during pregnancy. All pregnant and breastfeeding women, regardless of their diet, are advised to take a vitamin D supplement.
What are the health benefits of a vegetarian diet?
A vegetarian diet can be very healthy, but your diet won't automatically be healthier if you cut out meat. Like everyone, vegetarians need to make sure they eat a balanced diet that has:

• 　　plenty of fruit and vegetables (at least five portions of a variety a day)
• 　　plenty of potatoes, bread, rice, pasta and other starchy foods (choosing brown or wholegrain varieties where possible)
• 　　some milk and dairy foods
• 　　some eggs, beans and other non-dairy sources of protein
• 　　just a small amount of foods and drinks high in fat and sugar

Do vegetarians and vegans need vitamin supplements?
With good planning and an understanding of what makes up a healthy balanced vegetarian and vegan diet, you can get all the nutrients your body needs to be healthy without the need for supplements.
However, if your diet is not planned properly, you could miss out on essential nutrients. Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12.
Good sources of iron include:

• 　　pulses
• 　　dried fruit
• 　　dark-green vegetables, such as watercress, broccoli, spring greens and okra
• 　　wholemeal bread
• 　　cereals fortified with iron

Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed. If you eat dairy products and eggs, you probably get enough.
Vegan sources of vitamin B12 include:

• 　　yeast extract, such as Marmite
• 　　breakfast cereals fortified with vitamin B12
• 　　soya products fortified with vitamin B12

Non-vegans get most of their calcium from dairy foods, so it's important for vegans to get calcium from other foods.
Good sources of calcium for vegans include:

• 　　fortified soya, rice and oat milk
• 　　sesame seeds
• 　　tahini
• 　　pulses
• 　　brown and white bread
• 　　dried fruit

How can I protect my bones?
Calcium helps maintain strong bones. Good sources of calcium are:

• 　　dairy products
• 　　leafy green vegetables
• 　　almonds
• 　　sesame seeds
• 　　dried fruit
• 　　pulses
• 　　fortified soya milk

The body needs vitamin D to absorb calcium. Fortified margarine and spreads, cereals and egg yolks contain vitamin D. The body also makes its own vitamin D when exposed to sunshine. Bones get stronger when you use them, and the best way to do this is with regular exercise.
Am I getting enough iron?
Although meat is the best source of iron, there is also iron in:

• 　　pulses
• 　　green vegetables, such as watercress, broccoli, spring greens and okra
• 　　bread
• 　　fortified breakfast cereals

What are good vegetarian sources of omega-3 fatty acids?
Sources of omega-3 fatty acids suitable for vegetarians include:

• 　　flaxseed oil
• 　　rapeseed oil
• 　　soya oil and soya-based foods (such as tofu)
• 　　walnuts
• 　　omega-3 fortified egg

Evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.
However, if you follow a vegetarian diet, you can look after your heart by eating at least five portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat and watching how much salt you eat.
What are good sources of protein for vegetarians?
Good sources of protein for vegetarians include:

• 　　nuts and seeds
• 　　pulses and beans
• 　　soya products (tofu, soya milk and textured soya protein, such as soya mince)
• 　　cereals (wheat, oats and rice)
• 　　eggs
• 　　reduced-fat dairy products (milk, cheese and yogurt)

A variety of protein from different sources is necessary to get the right mixture of amino-acids, which are used to build and repair the body’s cells.
Are Quorn products suitable for vegans?
No. Since all Quorn products contain a small amount of egg white, and most also contain milk ingredients, they are not suitable for vegans. However, they can be a source of protein for vegetarians.
Do I need a special diet if I exercise?
You don't need a special diet for exercising if you're a vegetarian or vegan. The advice for vegetarians who exercise is the same as the advice for non-vegetarians who exercise regularly.
Most vegetarians have enough protein in their diet for the body to grow and repair itself. If you exercise regularly, make sure you eat plenty of complex carbohydrates (such as rice and pasta) for energy, and drink enough fluids when exercising harder.
Is it healthier to eat organic fruit and vegetables?
Vitamin and mineral levels in food vary depending on the soil the plants were grown in, when they were picked and how they were stored. There's no scientific evidence that organic food is healthier. Eating organic is a personal choice and many people eat organic for its environmental benefits. It's important to eat plenty of fruit and vegetables, whether they're organic or not.