Vegetarianism

• All vegetarians avoid eating meat or dish for various reasons:

  • Ethical beliefs
  • Religious beliefs
  • Medical reasons
  • Cost
  • Family influence, peer pressure, media pressure
  • Dislike the taste, texture
  • Environmental concerns
• According to the Vegetarian Society there are 3 different types of vegetarians:

  Ovo-lacto vegetarians eat animal products such as milk, cheese and eggs, but nothing that has been produced as a results of an animal being slaughtered such as meat, fish or poultry.

  Lacto vegetarians eat animal products such as milk or cheese, but will not eat eggs or products that have been produced as a results of the animal being slaughtered.

  Vegans or strict vegetarians avoid all animal products, including honey and only eat food from plant sources.
• Alternative protein foods

  Soya mince or textured vegetable protein (TVP) is a soya bean product which has been made to look and taste like beef.

  Quorn is a high protein vegetable product made from myco-protein, a relative of the mushroom family. This is made to taste like chicken and contains egg white.

  Tofu is a product made from the curd of soya milk. It is a good source of protein and calcium

  Tempeh is a product made from fermented whole soya beans.
• As long as a varied diet is consumed vegetarian diets can provide all the essential nutrients needed to be healthy.

  The main nutrients to consider are iron, selenium, vitamin B12 and omega-3 fatty acids.
• Name 6 suitable sources of iron for vegetarians and vegans.

  Pulses, wholemeal bread, flour, breakfast cereals fortified with iron, nuts, dried fruit
• Selenium is a mineral needed for the immune system to function properly. It is found in meat and fish. Suggest 3 sources suitable for vegetarians.


  Brazil nuts, bread, eggs.
• Vitamin B12 is needed to make red blood cells and to keep the nervous system healthy. It also helps to release energy from food eaten. Name 4 food examples.


  Dairy food, fortified breakfast cereals, fortified soya drinks, yeast extract.
• The Eatwell Guide recommends eating at least one portion of oily fish a week because of the omega-3 fatty acid content. What alternative vegetarian sources are available?


  Flaxseed, rapeseed oil, tofu, walnuts.
• Discuss in detail the key to eating sufficient protein for the different vegetarians.

  Eating a variety of foods is the key. This is because most plant food proteins have a low content of one or more of the essential amino acids needed by the body. It is important to get some of these essential amino acids at the same time. By combining different types of protein foods at the same meal ensures a better intake.
• How can a vegan ensure a sufficient supply of calcium and vitamin D?

  By eating a variety of plant-based foods that are rich in these nutrients or fortified with them.
• State what is meant by a protein alternative.

  Substance made to look and taste like meat.