What should vegetarians not eat

Some of the foods vegans should avoid are obvious, but others may surprise you. Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it for food or any other purpose. Vegans avoid eating animal flesh and animal by-products. These include meat, poultry, fish, dairy, eggs and foods made by bees. For this reason, vegans also avoid consuming foods containing:.

These ingredients and additives can be found in a wide variety of different processed foods. It is very important that you check ingredients lists carefully. For this reason, vegans seeking to avoid all products of animal origin must use a critical eye when deciding whether to consume or avoid the following foods:. Make sure to check your labels to avoid any surprises. Therefore, vegans wanting to improve their health should stick to minimally processed plant foods and limit their use of the following products:.

Many people try to eat the amount of meat in their diets. People who follow a vegetarian diet but eat fish and seafood are called pescatarians. The Academy of Nutrition and Dietetics endorses vegetarian eating, saying that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.

So what does this mean for you? Being a vegetarian is a good choice if you can plan a well-balanced diet. Simply dropping some foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

The stricter the diet, the harder it will be to get enough of these from the foods you eat. Talk to your doctor or a registered dietitian to see if you need to take daily vitamin and mineral supplements.

Vegetarians can get enough iron in the plant-based foods they eat. Sea vegetables like nori, wakame, and dulse are very high in iron.

Less exotic but still good options are iron-fortified breakfast cereals, legumes chickpeas, lentils, and baked beans , soybeans and tofu, dried fruit raisins and figs , pumpkin seeds, broccoli, and blackstrap molasses.

Eating these foods along with foods high in vitamin C citrus fruits and juices, tomatoes, and broccoli will help your body absorb iron better.

Girls need more iron because some is lost during menstruation. Some girls who are vegetarians may not get enough iron from their diet and may need a daily supplement. Check with your doctor about your own iron needs. Vitamin supplements containing vitamins A and C are recommended for infants aged 6 months to 5 years old, unless they're getting more than ml about a pint of infant formula a day.

Vitamin drops are particularly important for vegetarian and vegan children between 6 months and 5 years old. They may also need a vitamin B12 supplement. If your child is older than this, speak to your GP or a dietitian to see whether vitamin supplements should be included in their diet. Read more about vegetarian and vegan diets for children. Take care when feeding children a vegan diet. Young children need a good variety of foods to provide the energy and vitamins they need for growth.

A vegan diet can be bulky and high in fibre, which can mean that children get full up before they've eaten enough calories and nutrients. Because of this, they may need extra supplements. Ask a dietitian or doctor for advice before you start introducing your child to solids. A varied and balanced vegetarian or vegan diet can provide enough nutrients for you and your baby during pregnancy.

However, you might find it difficult to get enough iron, vitamin D and vitamin B Talk to your doctor or midwife about how to get enough of these important nutrients. All adults, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms mcg of vitamin D, particularly during the winter months October until the end of March.

It's also recommended that women should take a folic acid supplement while they are trying to conceive and should continue taking it for the first 12 weeks of pregnancy. See vitamins and nutrition in pregnancy for more information.

Read more about having a healthy diet during pregnancy. A vegetarian diet can be very healthy, but your diet won't automatically be healthier if you cut out meat. Like everyone, vegetarians need to make sure they:. If you choose foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts. With good planning and an understanding of what makes up a healthy, balanced vegetarian and vegan diet, you can get all the nutrients your body needs to be healthy without the need for supplements.

However, if your diet isn't planned properly, you could miss out on essential nutrients. Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet. Some groups are advised to take vitamin supplements, regardless of whether they follow a vegetarian or vegan diet.

For more information, see:. This unhealthful plant based eating often results in a lower intake of fiber, vegetables, and micronutrients alongside an increased intake of sugar and processed ingredients. Both vegetarians and vegans choose not to eat meat and fish. However, veganism is a stricter form of vegetarianism that prohibits the consumption or use of any products that come from animals, including dairy, eggs, honey, leather goods, wool, and silk.

Vegetarians may eat dairy products, eggs, honey, and other byproducts that do not involve the slaughter of animals. However, there are several variations of the vegetarian diet. For example, some vegetarians choose to eat eggs but not dairy products. Both vegetarian and vegan diets may provide health benefits, including reduced body weight , lower cholesterol levels, and decreased risk of cardiovascular disease.

However, it is important for vegetarians and vegans to ensure that they are meeting all of their nutritional requirements. For example, plants do not naturally contain vitamin B, so vegans and vegetarians may need to consume fortified foods or take dietary supplements to get enough vitamin B Read this article in Spanish. Vanilla extract adds depth of flavor to recipes and baked goods, and substitutes can replace it in a pinch.

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