Animal Aid

Some people going vegetarian worry about getting enough protein, calcium, B vitamins and other essential nutrients. The best evidence indicates that a balanced non-animal diet is the healthiest there is - for children as well as for adults. But the promotion of old-fashioned ideas, combined with the mind-bending power of the meat industry, still cause worries. Here we provide a simple guide indicating some of the main nutrients. For more detailed information, email for Animal Aid's free veggie pack.

Protein

Tofu and rice, beans/pulses (peas, beans, lentils) and wholegrains (e.g. beans on toast), tahini and pulses (e.g. hummous), soya milk and cereals, beansprouts and wholegrains. Protein needs are automatically met by a balanced, varied diet.

Fibre

Wholegrains, nuts, beans and pulses, wheatgerm, oats, lots of fruit and vegetables.

Calcium

Some soya milks, nuts, seeds, green leafy vegetables, tofu and dried fruit.

Vitamin A

Carrots, green leafy vegetables, peppers, margarine, dried apricots.

B Vitamins

Yeast extract (e.g. Marmite), nuts, wholemeal bread, rice, mushrooms, bananas, sunflower and sesame seeds.

B12

This vitamin is available in many fortified products (certain soya milks, breakfast cereals, yeast extract, margarine, soya mince and other convenience foods).

Vitamin C

Oranges and other citrus fruits, blackcurrants, broccoli, spinach, cabbage, potatoes.

Vitamin E

Vegetable oils, wheatgerm, avocados, hazelnuts, almonds.

Iron

Baked beans, dried fruit, wholegrains (including bread), molasses, pulses, spinach, cabbage and nuts. Iodine: green leafy vegetables, seaweeds, kelp.

Selenium

Wholegrains, beans and pulses, nuts.

Zinc

Lentils, sesame and pumpkin seeds, brown rice and other wholegrains, green vegetables.

Essential Fatty Acids

Vegetable oils (especially soya, corn, sunflower), avocados, margarine (animal-free), nuts.