Vegetarian or Vegan? What do you need to watch out for?

The decision to eat a Vegetarian or Vegan diet can be made for several reasons ranging from the health benefits, reduced environmental impact, affordability and digestive improvements. When making the move to a Vegetarian or Vegan diet or when currently eating a Vegetarian or Vegan diet there are a few things you need to watch out for!

You need to make sure you have enough protein in your diet, so make sure you increase the amount of these foods in your diet:

• Beans and lentils (these start from $0.89 Aus a tin or can be bought as dried beans and boiled)

• Chia seeds

• Tofu

• Eggs (if a part of your diet)

• Greek yoghurt

• Avocado

• Brown rice

• Nuts

• Seeds such as sunflower seeds or Linseeds (LSA powder is great and easy to add to meals)

• Chickpeas

• Fish (if Pescetarian)

You also need to watch your iron levels as low iron levels can lead to becoming anaemic. Nutrition Australia recommends these recommended daily intake amounts of iron:

Females aged 19-50 18mg per day

Females aged 51+ 8mg per day

Males aged 19+ 8mg per day

*These amounts increase for women who are pregnant and lactating

These vegetarian foods are great for iron intake:

• Tofu

• Legumes (including lentils, dried peas and beans such as black beans and kidney beans which are great in salads or stir-frys)

• Wholegrain cereals (look out for iron-fortified breakfast cereals)

• Wholemeal bread

• Green vegetables such as broccoli or Asian greens

• Nuts, especially cashews

• Dried fruits such as apricots

• Eggs

• Seeds such as sunflower seeds or products such as tahini