Following a more plant based diet, such as a vegetarian or vegan diet, can often encourage more fibre rich and colourful, nutrient dense foods to be included in meals. Whilst a plant based diet can be incredibly healthy, it can also increase the risk of several nutrient deficiencies.
One of the main challenges when following a plant based diet is learning new food sources for different nutrients to help maintain a healthy and balanced diet.
As this week marks National Vegetarian Week, Registered Nutritionist Sarah Dumont-Gale will be sharing the top five key nutrients to be mindful of when following a vegetarian diet and what you can do to support your intake.
About Sarah
Vitamin B12
Iodine
Iron
Omega 3
Zinc
Eggs are one of the best vitamin B12 sources when following a vegetarian diet. Perfect for whipping up a quick breakfast of scrambled eggs, and for an added bonus of vitamin B12, add a dash of milk or sprinkling of cheese.
Tofu can be a bit of a faff to cook with, but not this one! The ToFoo Co Tofu is an extra firm tofu which makes it perfect for cubing and adding into stir frys, curries or stews. Remember, pair with vitamin C rich foods such as kale or red pepper to enhance the iron absorption. Opt for ‘Naked’ if you want to add your own flavour, or the ‘Smoked’ flavour which is delicious when mashed to make a mock ‘scrambled egg’.
Delicious salty strips rich in iodine. These Itsu Crispy Seaweed Thins make a great snack, especially when on top of an oatcake smothered in hummus. Sarah’s personal favourite way to enjoy them is crushed up over a salad to add a delicious crunchy texture.
Need a new breakfast idea? Look no further than chia seed pudding. Mix 2 tbsp of chia seeds with around 250ml of milk, leave overnight and eh voila! Top with your favourite toppings in the morning and your omega 3 rich breakfast is good to go.
Packed full of seeded goodiness, the Coop Super Seeded Breakfast Blend has got your zinc intake covered. Sprinkle over your morning porridge, cereal or yoghurt, or add a handful over lunch time salads for additional crunch. As an added bonus, the seeds are also rich in omega 3.
