There are more than 150,000 vegans or vegetarians in the United Kingdom. If you are a vegan, it is important to check that you are getting the right balanced diet. It is necessary to include right amount of nutrient rich foods, minerals and vitamins regularly in your diet. It will help you to stay strong, healthy and young.
The vegan diet is a healthy diet than the non-vegetarian’s diet. It helps in eliminating the risks of high cholesterol, high blood pressure, type 2 diabetes, some cancers and heart diseases. If you are full time vegetarian, you need to plan and prepare your meals in a careful manner. You have to choose foods in such a way that it satisfies all the nutrients.
Since you are a vegetarian, it is obvious to avoid animal foods. You will not be consuming fish, eggs, meat, chicken and some foods like honey. Some people may even avoid animal by-products like gelatine in desserts, rennet in cheese making and other foods.
When you are shopping packaged products, ensure to check the labels. You have to see what ingredients are present as some may be derived. For example, lactose, casein and whey are derived from the milk.
Many people will be aware of the term vegetarians but not vegans in the UK. Vegans are nothing but a classification in the vegetarian category. Vegans are the people will not be eating even the products that are related to animal origin. For example, even product like honey will be ignored by them in the menu. This type of people will also get all the essential nutrients when the varied food types in this category are taken in a balanced manner as they consume specific food stuff of the British cuisine. Still it will not be possible for them to get the Vitamin B12. There are certain nutrients like vitamin B12 that cannot be got through the vegetarian food items alone, and they include omega fatty acids, selenium, and iron. Even the amount of protein got from the vegetarians food is said to be low when compared with the non- vegetarians food items.
The amino acid is another nutrient that cannot be missed by the human body, but this cannot be produced by the body naturally. So it is essential to get this nutrient from the diet, and this will be very challenging for the vegetarians as amino acids are nothing but the building blocks of protein. Vegans should also ensure the amount of calcium present in the body is enough or not as it will not be very easy to get calcium in the body as the main external source of calcium i.e. milk and egg are not included in their diet. Especially at the time of breastfeeding the women will require a lot of calcium so they have to take the right supplements like nuts, oats, dried fruit, rice, pulses, dark green and leafy vegetables, bread and sesame seeds have to be taken. The vegans should ensure a wide variety of foods is taken by them in order to make sure all the essential nutrients are got from the diet.
It will be advisable to follow the eat-well plate concept where the food with all the necessary nutrients is included in the menu. It is essential to make sure the food is taken with plenty of fruits and vegetables as they have a lot of hidden goodness. It will be a very good idea to take the nuts and items based on Soya on a regular basis to ensure the protein content in the body. It will be advisable to include a lot of foods based on wheat like brown rice, bread, whole wheat pasta, and noodles. It will be better to avoid pre-prepared foods as they will contain a lot of cheese and butter in them which is not apt for the vegans. Before buying any frozen, tinned or pre-prepared products, it is necessary to have a look at the ingredients and confirm no dairy products are added to it.
Like the other parts of the world, in the UK too eating habits is something that will be taught at the young age of the person. In fact, it is the time when most parents will decide to make their child a vegetarians or non-vegetarians. There are possibilities for the kids to change their eating habits after their growth. Still in case, the parents are interested in making the kid a vegan diet follower, then the following points will play a critical role. Healthy diets are a must and never think it is too late to plan a good nutritional diet chart. Vegan food habits also have a lot of benefits attached to it which cannot be ignored easily. But is highly essential for a vegan to make sure all the necessary nutrients are got through the diet.
It will be possible for a vegan child to lead a healthy life only when all the necessary nutrients are provided at the right time in the right quantity through the other foods of the British cuisine. Apart from children, it is essential for the pregnant ladies and breastfeeding mothers also plan their diet in the way that they get all the necessary nutrients. There are certain nutrients that cannot be got through the diets alone. One of such nutrition is calcium. The vegans will not be ready to take foods like egg or milk which is very good sources of protein and calcium. In such situations, it is necessary to find the right replacements like tofu, beans, mashed pulses, Soya, and so on for the nutrients and make sure the health of the vegan is not affected at any cost.