What vegetarians need to eat each day…

Here is a summary of what we need to eat each day if we are vegetarian, from the Vegetarian Society.

  • 4-5 servings of fruit and vegetables
  • 3-4 servings of cereals/grains or potatoes
  • 2-3 servings of pulses, nuts and seeds
  • 2 servings of milk, cheese, eggs or soya products
  • A small amount of vegetable oil, margarine or butter
  • Some yeast extract that has been fortified with vitamin B12

It can be difficult to obtain the right amount of protein with a vegetarian diet, but these foods have high levels:

  • Dairy products
  • Eggs
  • Nuts & seeds
  • Peas, beans, lentils
  • Soya products and mycoproteins
  • Wheat protein (seitan)
  • Wholegrains (rice and cereals)