#ICRA labels * Skip to main content * Skip to main navigation * Help with accessibility * Home * About * Contact * Tools * Video * e-Referral Service * Communities * IPS * Translate * Log in or * create an account Go to NHS Choices homepage Your health, your choices Information navigation Search entire site Enter a search term: Enter a search term_ Search Main navigation * Health A-Z + Hundreds of conditions explained + Arthritis information + Asthma information + Back pain information + Stress, anxiety, depression information + Breast cancer information + Pregnancy and baby information + Diabetes information + Dementia information + Heart disease information + Measles information + NHS Health Check information + Vaccinations information + Common health questions + All A-Z topics * Live Well + Over 100 topics on healthy living + Alcohol articles + Couch to 5K articles + Teeth and dentistry articles + Fitness articles + The flu jab articles + Healthy eating articles + Lose weight articles + Mental health articles + Pain articles + Sexual health articles + Sleep articles + Stop smoking articles + Tiredness articles + Health check tools + All Live Well topics * Care and support + Your essential guide to social care + About social care + Choosing care services + Social care assessments + NHS continuing care + Mental capacity + Home care + Care homes + Breaks from caring + Carers’ rights + Young carers + All care and support topics * Health news + Health news stories unspun + Diet and nutrition news reports + Obesity and weight loss news reports + Neurology and dementia news reports + Lifestyle and environment news reports + Pregnancy and children news reports + Cancer news reports + Drugs and vaccines news reports + Heart and lungs news reports + Medical practice news reports + Older people and ageing news reports + Genetics and stem cells news reports + Mental health news reports + Diabetes news reports + Topical questions and answers + Special reports + All Behind the Headlines news * Services near you + nurse Services explained See what the NHS offers Choose the right service + A&E search + Hospitals search + GPs search + Dentistssearch + Pharmacies search + Homecare and care homes search + Maternity search + Depression search + Alcohol search + Sexual health search + Consultants search + Stop smoking services + Urgent care services + All directories Check here for alerts The vegetarian diet Share: * Email share * Twitter share * Facebook share Save: * Google Bookmarks * NHS Choices Saved Pages Subscribe: RSS feed Print: * View all 104 topics Popular topics * Alcohol support * Contraception guide * Couch to 5K running plan * Fitness * Healthy eating * Lose weight * Sexual health * Stop smoking * Strength and Flex * Stress, anxiety and depression * Tiredness and fatigue * Weight loss plan * View all 104 topics * Vegetarian and vegan diets Special reports * Eat4Cheap challenge Child health * Babies and toddlers * Child health 6-15 * Adoption and fostering Men's health * Teen boys 15-18 * Men's health 18-39 * Men's health 40-60 * Men's health 60-plus Women's health * Teen girls 15-18 * Women's health 18-39 * Women's health 40-60 * Women's health 60-plus [200370798-001_getting-the-balance-right_377x171.jpg] For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else, but without meat or fish. Healthy eating as a vegetarian The Eatwell Guide shows the different types of food we should eat – and in what proportions – to have a healthy, balanced diet. You don't need to achieve this balance with every meal, but try to get the balance right over a day, or even a week. Choose options low in fat, salt and sugar whenever you can. As outlined in the Eatwell Guide: Eat at least five portions of a variety of fruit and vegetables a day Try to eat at least five 80g portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which can help digestion and prevents constipation. Find out more in 5 A DAY: what counts? Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible Starchy foods such as potatoes, bread, cereals, rice and pasta should make up just over a third of the food you eat. Where you can, choose wholegrain varieties. You should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Have some dairy or dairy alternatives (such as soya drinks). Choose lower-fat and lower-sugar options Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified, unsweetened soya, rice and oat drinks, which also contain calcium. To make healthier choices, go for lower-fat milk and dairy foods. Eat some beans, pulses, eggs and other protein Pulses include beans, peas and lentils. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh. You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. Choose unsaturated oils and spreads, and eat in small amounts Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee. But all types of fat are high in energy and should be eaten sparingly. Eat foods high in fat, salt and sugar less often and in small amounts If you are having foods high in salt, fat and sugar, such as cream, chocolate, crisps, biscuits, pastries, ice cream, cakes and puddings, eat these less often and in small amounts. Foods in this group mainly provide energy in the form of fats and sugars, but may only provide a very small amount of other nutrients. Getting nutrients from a vegetarian diet It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish. Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet. However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets. Being vegetarian during pregnancy and beyond During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily. Read more about vegetarian and vegan mums-to-be. If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. Read more information on vegetarian and vegan babies and children. Vegetarian sources of iron Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include: * eggs * pulses * dried fruit * dark-green vegetables such as watercress, broccoli and spring greens * wholemeal bread * fortified cereals (with added iron) Read more about iron. Vegetarian sources of vitamin B12 Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat eggs or dairy products, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet. Good sources of vitamin B12 include: * milk * cheese * eggs * fortified yeast extracts, such as Marmite * fortified breakfast cereals and fortified soya products Read more about B vitamins. Vegetarian sources of omega-3 fatty acids Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet. Sources of omega-3 fatty acids suitable for vegetarians include: * flaxseed (linseed) oil * rapeseed oil * soya oil and soya-based foods, such as tofu * walnuts * egg enriched with omega-3 Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish. However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables each day, by cutting down on food that is high in saturated fat and by watching how much salt you eat. Page last reviewed: 19/10/2015 Next review due: 19/10/2017 More articles on: Vegetarian health Share: * Email share * Twitter share * Facebook share Save: * Google Bookmarks * NHS Choices Saved Pages Subscribe: RSS feed Print: Ratings How helpful is this page? Average rating [Helpful_________] Based on 367 ratings All ratings [Very helpful____] 199 ratings [Helpful_________] 70 ratings [Fairly helpful__] 28 ratings [Not very helpful] 11 ratings [Unhelpful_______] 59 ratings Add your rating [Very helpful____] Submit rating Useful links NHS Choices links * Vegetarian food on a budget * Vegetarian and vegan health Q&A * Vitamin B12 deficiency External links * Vegetarian Society * The Vegan Society * Food Standards Agency What does 100 calories look like? A visual guide to 100-calorie (420 kilojoules) portion sizes compared with everyday household objects The Eatwell Guide If you want to get the balance of your diet right, use the Eatwell Guide. It shows you how much you should eat from each food group Pulses Pulses are a great source of protein. Find out how to store and cook them. 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