The Vegetarian Way With Holland & Barrett

This year sees the 14th annual National Vegetarian Week take place from 21 to 27 May. Run by the Vegetarian Society, the event aims to celebrate vegetarianism in its broadest sense and prompt interest in topics such as food, health benefits and lifestyle.

With a range of vegetarian products available on the market today, a well-balanced vegetarian diet can have a positive effect on most common health problems, including obesity, osteoporosis, diabetes and heart disease.

Holland & Barrett suggest some healthy snacks and supplements in support of the Vegetarian Society and to help achieve a healthy Vegetarian diet.

The Vegetarian Diet

Many people choose Vegetarian diets for a variety of reasons. It’s not only compassion for the lives of animals that is causing this switch away from meat, continuing concern over food safety and the health implications of our Western style meat eater diet has led to an increased demand for alternatives. The Vegetarian Society defines a vegetarian as a person who eats no meat, poultry, game, fish, shellfish or crustacea. Vegetarians also avoid the by-products of slaughter such as gelatine or animal rennet in cheese. The Society only approves products containing eggs when they are free range.

If you are concerned about the nutritional content of a meat free diet, don’t worry, its easy to get all the vitamins and minerals you need with a little care and attention to the diet. Some nutrients are found in abundant supply in animal foodstuffs so Vegetarians should ensure they get a good supply of nutrients such as Vitamin B12, calcium and iron. Good sources of these included:

Vitamin B12 – Found mainly in animal products with the exception of Spirulina, Soya milk and wholegrain cereals. A supplement tablet of Vitamin B12 will make up for any shortfalls in the diet.

Calcium – If dairy products are not included in the diet then Soya can be substituted. Nuts and seeds are excellent sources of calcium too.

Iron – Brewers yeast powder or tablets contain 20 mg per 100g enough to supply the required amount to maintain good health. Dried fruits such as dates and apricots, pine nuts, cashews and kidney beans are also good sources.

Many supplements are suitable for vegetarians, look out for details on the labels to aid in the selection of products for someone wanting to avoid meat products. Further information on a healthy Vegetarian diet can be found in your local Holland & Barrett store.

Vegetarian Alternatives

To ensure adequate and complete proteins, mix grains and pulses e.g. baked beans on wholemeal toast – a simple example of a balanced vegetarian snack. However a healthy vegetarian diet doesn’t just contain beans and lentils, Soya is a versatile low fat source of protein and also contains valuable
phytonutrients called Isoflavones that are said to help maintain well being and protect against certain health conditions.

Holland & Barrett stock a wide selection of vegetarian foods including Soya mince or chunks, Soya milks, desserts, vegetarian pates, cheeses and spreads. Soya can be made into a wide range of meat alternatives either on it’s own as an ingredient or in ready made meals like burgers, sausages or chilli. There’s even a substitute for bacon that cooks, tastes and smells like the real thing. Tofu or Soya bean curd, which has been a staple food in the Far East for centuries, it is an excellent source of low fat cholesterol free protein.

Vegetarian Snacks

Healthy sweets and snacks are also available at Holland & Barrett stores including many chocolate and Yoghurt coated fruit and nut products, dried fruits and organic snacks.

Nuts contain key vitamins and minerals required as part of a healthy in a Vegetarian diet. The Holland & Barrett nut selection includes almonds, that contain B Vitamins believed to support energy and good digestion and Cashews that may also contribute significant amounts of Iron, Zinc and Magnesium.

Dried fruits are a good source of fibre, vitamins and minerals, as well as providing carbohydrates for energy. Apricots provide Beta-Carotene and are also high in Iron [a good substitute for meat]. Sultanas are a good source of Potassium and Iron and Raisins provide the B Vitamins. Figs and Dates, are packed full of fibre and contain B Vitamins and Magnesium.

For the naughtier vegetarians among us chocolate treats, such as Chocolate raisins and Chocolate Brazil nuts are available. The thick layer of chocolate together with the crunchy Brazil makes the ultimate treat for both Vegetarians and non-Vegetarian diets! Brazil nuts are rich in the mineral Selenium, which is an important antioxidant, which may support the immune system.

Find out more at Hollandandbarrett.com.