A Healthy Vegetarian Diet

A Healthy Vegetarian Diet: 

A Healthy Vegetarian Diet

A Healthy Vegetarian Diet: 

A Healthy Vegetarian Diet It is estimated that 5-10% of our population is following a vegetarian diet. A well planned vegetarian diet can be nutritionally balanced for both adults and children The key is to substitute animal products with nutritious alternatives such as dairy foods, eggs, pulses, nuts, seeds, and cereals.

A Healthy Vegetarian Diet: 

A Healthy Vegetarian Diet Two types of Vegetarian: Lacto- ovo Vegetarians – E at eggs, milk and dairy products, as well as cereals, vegetables, pulses, grains, seeds and nuts. X They avoid meat, poultry and fish. Vegans – E at cereals, fruit, vegetables, pulses, grains, seeds and nuts. X They avoid meat, poultry, fish, eggs, milk and dairy produce.

Food Pyramid: 

Food Pyramid Makes healthy eating easier. Eat foods from each shelf of the food pyramid in the correct amounts each day to get the balance of energy and nutrients you need for good health . Variety is key to attain a balanced diet. Go for options that are lower in fat, salt and sugar whenever you can.

Vegetarian Food Guide Pyramid: 

Vegetarian Food Guide Pyramid

Wholegrain bread, Cereal, Pasta & Rice: 

Wholegrain bread, Cereal, Pasta & Rice 6+ portions recommended per day (If physical activity is high up to 12 servings may be necessary) Eat liberally Try to choose the brown, whole-wheat and whole-grain versions for greatest health benefit , limiting refined grains such as white bread, rice and pasta. Choose fortified cereals to help with Iron and Vitamin B12 – especially vegans

Fruit & Vegetables: 

Fruit & Vegetables 5+ portions recommended per day. Eat generously Eat a variety of colourful fruit and vegetables every day Vegetarian women and teenagers need to pay special attention to Iron intake as they don’t eat red meat. Vegetarian sources of iron include dark green vegetables such as spinach, broccoli and cabbage. Broccoli is also an excellent source of Vitamin C which helps absorb iron.

Low-Fat/Non-Fat, Milk, Yoghurt, Cheese & Fortified Alternatives: 

Low-Fat/Non-Fat, Milk, Yoghurt, Cheese & Fortified Alternatives 2-3 portions recommended each day: Eat moderately Soya milk and products are used by those following a vegan diet – but ensure the products chosen are fortified with calcium , to help meet your dietary requirements

Legume, Nut, Seeds & Meat Alternative Group: 

Legume, Nut, Seeds & Meat Alternative Group 2-3 portions recommended each day: Eat moderately Includes peas, beans, lentils, tofu, nuts, seeds, textured vegetable protein, quorn and eggs. All nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease as well as satisfy food cravings.

Vegetable Fats & Oils, Sweets and Salt: 

Vegetable Fats & Oils, Sweets and Salt Eat sparingly We all need some fat in our diet to stay healthy. What’s important is the kind of fat that you eat . Some fats are better than others and having too much of any type is not a good idea . Saturated fats are ‘bad fats’ as they increase blood cholesterol which can contribute to heart disease. These fats are commonly found in fast-foods and products such as biscuits, pastries and dairy products.

Vegetable Fats & Oils, Sweets and Salt: 

Vegetable Fats & Oils, Sweets and Salt Mono-unsaturated and polyunsaturated fats are ‘good fats’ as they tend to lower blood cholesterol Mono-unsaturated fats – sources include margarine spreads such as canola or olive oil based choices, oils such as olive, canola and peanut oils, avocado, and nuts such as peanuts, hazelnuts, cashews and almonds. Polyunsaturated fats – (Omega 3 and Omega 6) polyunsaturated margarines, vegetable oils such as safflower, sunflower, corn or soy oils, nuts such as walnuts and brazil nuts, and seeds.

Vegetable Fats & Oils, Sweets and Salt: 

Vegetable Fats & Oils, Sweets and Salt Trans fats are also ‘bad fats ’ and potentially harmful as they raise the ‘bad cholesterol’, and lower the ‘good cholesterol’ and are used to make baked products such as pies, cakes, biscuits and buns.

Vegetarian Snack Ideas: 

Vegetarian Snack Ideas Vegetarian diets can tend to be low on energy so the following are some ideas to increase energy intake by trying some healthy snacks: Crackers Fruit shakes/ smoothies Dried fruit Nuts Popcorn Peanut butter Hummus

Vegetarian stir-fry with cashew nuts : 

Vegetarian stir-fry with cashew nuts Ingredients 1 tbsp olive oil 1 onion, peeled and sliced 1 clove garlic, crushed 1 red pepper, sliced 1 yellow pepper, sliced 100 g (4oz) broccoli florets 175 g (6oz) baby sweetcorn , halved 2 courgettes, sliced 2 tbsp light soy sauce 2 tbsp light vegetable stock 5 cm (2in) piece fresh root ginger, grated and juice squeezed out 50 g (2oz) cashew nuts, lightly toasted Method Heat the oil in a wok and fry the onion and garlic for 3 minutes. Add the peppers and fry for 3 minutes more. Add the broccoli florets, sweetcorn and courgettes and continue to fry for a further 5 minutes. In a small bowl, mix together the soy sauce, light stock and ginger juice. Using a wooden spoon, make a space in the centre of the stir fried vegetables so that the base of the wok is visible. Pour in the sauce and bring to the boil, stirring all the time until it starts to thicken. Toss the vegetables to coat thoroughly with the sauce. Transfer to a serving dish and sprinkle with the cashew nuts.

Where to Go in Cork?: 

Where to Go in Cork? Restaurants: Cafe Paradiso 16 Lancaster Quay, Cork City Tel. 021 4277939 http://www.cafeparadiso.ie/ Quay Coop 24 Sullivan's Quay, Cork City Tel. 021 431 7660 www.quaycoop.com Cafe Gusto 3 Washington St. Cork City Tel. 021 425 4446 http://cafegusto.com/ Health food Shops: Natural Foods 26 Paul Street, Cork City Tel. 021 427 7244 Here’s Health 51 Patrick Street, Cork City Tel. 021 427 8101 www.hereshealth.ie Quay Coop 24 Sullivan’s Quay, Cork City Tel. 021 431 7660 www.quaycoop.com

Useful Resources: 

Useful Resources www.safefood.eu http://www.indi.ie / (Irish Nutrition and Dietetic Institute) http://www.irishhealthstores.com / http://www.irishvegetarian.com / http://www.vegetarian.ie / http://vegans.frommars.org/ireland / https ://www.vegsoc.org /

Contac: 

Contac UCC Student Health Service Ardpatrick College Road 021-4902311 Follow us on Facebook or Find us on YouTube For More Information Contact…. For Further Information Contact....