Whatever type of vegetarian you decide is right for you, you are still going to need to make sure that you have all the basic nutritional requirements covered.
These are the suggested daily intakes for the basic food groups my next post will go on to lay out the vitamins and minerals needed to keep your body functioning at an optimal level. After this series of posts, I will go on to look at how you can accomplish the daily guidelines.
|
WOMEN |
MEN |
CHILDREN |
|
| ENERGY |
2000 kcal |
2500 kcal |
1800 kcal |
| PROTEIN |
45g |
55g |
24g |
| CARBOHYDRATES |
230g |
300g |
220g |
| of which sugars |
90g |
120g |
85g |
| FAT |
70g |
95g |
70g |
| of which Saturates |
20g |
30g |
20g |
| FIBRE |
24g |
24g |
15g |
| SALT |
6g |
6g |
4g |
| of which Sodium |
2.4g |
2.4g |
1.4g |
Once you get the hang of your new routine, you will find that you can quite easily judge what food intake you require on a daily basis. The biggest problem that new vegetarians seem to have is that they seem to up their carbohydrate disproportionately which can lead to significant weight gain and an imbalance in meeting their nutritional requirements.
Please see separate post for pregnant/breastfeeding women. Remember if you are in any doubt all at all, you should speak to your doctor/nutritionist/nurse practitioner.
{ 3 comments… read them below or add one }
Hi there,
this is such a great website. I’ve just decided that I’m going to be a vegetarian, a lacto-ovo-vegetarian at least. I will most likely be eating fresh, wild seafood once ever week or two since I live in the Pacific Northwest and it is pretty easy to come by. My primary concern with becoming a vegetarian is consuming too many carbohydrates and not enough of other important nutrients. So, what do you have any tips? I am going to try to eat more legumes, and more vegetables, especially the dark, leafy greens. Also, I am going to explore the options for things such as veggie burgers and tofu. But is there any other advice you could give me? Is there a source out there that describes as ideal, healthy, weekly diet for a lacto-ovo-vegetarian? Thank you!
@ lena webster vegetarian’s don’t eat fish.
Hi Laura
Yes it is very true that if you are a vegetarian you do not eat fish however most people tend to transition to becoming a vegetarian cutting out each of the animal based proteins one at a time. Either ending up as a pescatarian or a pollotarian for a time.
It is a very short step from eating fish once a week or once a fortnight to not eating it at all. I am a firm believer in letting people get to their end goal of becoming a vegetarian in whatever way best suits their lifestyle, with encouragement to source their animal protein as sustainably, as locally and as responsibly as possible until they do phase it out.
Thanks for your comment, how did you become a vegetarian?