| Millions of people are going vegetarian every year. | | | | ZINC is especially important to boost the immune |
| Please consider becoming a vegetarian yourself, | | | | system. To include enough zinc in your diet, try |
| so that you can help create a more | | | | snacking on some pumpkin seeds and cashews |
| compassionate world. | | | | for a hit. Other nuts, beans and legumes are also |
| Scientific data suggest positive relationships | | | | good plant sources. |
| between a vegetarian diet and reduced risk for | | | | VITAMIN B12 Choose foods - in particular soy |
| obesity, coronary artery disease, hyper-tension, | | | | milks that are fortified with vitamin B12. Milk, |
| diabetes mellitus, and some types of cancer. | | | | yoghurt and eggs are also sources of this vitamin. |
| Advice on healthy vegetarian eating | | | | OMEGA-3 ESSENTIAL FATTY ACIDS Good for |
| PROTEIN is recommended including alternative | | | | heart health, walnuts, soybeans and canola oil all |
| plant-based proteins, such as legumes, nuts, seeds | | | | contain omega-3 fats. Try sprinkling some walnuts |
| and soy. For example, use cashew nuts, canned | | | | through salads, cooking with a small amount of |
| chickpeas or tofu in your favourite stir-fry recipe, | | | | canola oil and using soy milk on your cereal. |
| add some canned beans to soups and salads, pine | | | | LESS MEAT if the thought of cutting meat out of |
| nuts,pecans or lentils into a pasta dish (see our | | | | your diet altogether seems too challenging, try |
| recipe idea)or have a handful of nuts and seeds | | | | cutting down on your intake as a start. Include |
| as a between-meals snack. | | | | more whole plant foods and think of meat more |
| IRON Spinach, broccoli, almonds, wholegrain | | | | as a side dish than the focus of a meal. |
| cereals and lentils are all plant-based sources of | | | | So don't waste your time before its too late. |
| iron. To enhance the absorption of iron, try having | | | | Make a healthy diet by eating more on |
| a food containing vitamin C - such as orange juice | | | | vegetables. |
| - to accompany your meal. | | | | |