A balanced Vegetarian diet

• Fruit & veg: 5+ portions/day
• Breads, other cereals & potatoes: 4-6 portions/day
• Milk/dairy products: 2-3 portions/day

Fatty foods and those with sugar
Up to 1 portion a day or in moderation

Meat alternatives
2-3 portions a day
Look for these symbols
This identifies products that are suitable for Lacto-Ovo vegetarians, who do not eat meat, fish or poultry, but do eat eggs and milk.

This identifies products suitable for vegans.

Look out for low-fat options
Full fat versions of dairy products, while good for you, may increase your fat level. Consider reduced-fat cheeses, milk and yoghurts.

Wanting to lose weight or make healthy changes to your diet?
Try the a vegetarian diet plan at tescodiets
Getting the nutrients and minerals that you need
Make sure you're not losing out on important nutrients and minerals with these food options:

Protein
Milk
Cheese
Yoghurt
Eggs
Beans
Tofu
Lentils
Peas
Nuts
Seeds
Soya products
Quorn
Iron and Zinc
Most people get iron and zinc from meat, so it's important to substitute other sources.

Wholemeal bread
Whole grains
Nuts
Pulses
Green vegetables (Broccoli, watercress)
Fortified breakfast cereals with oats, barley, seeds and dried fruit
Vitamin B12
B12-fortified products are essential for a healthy vegan diet. You should get enough B12 from a healthy balanced diet but supplements are available.

Soya milk
Dairy products
Eggs
Tofu
Fortified foods
Calcium
Vegan diets are often low in calcium.

Soya milk
Dairy products
Sunflower and sesame seeds
Spinach and broccoli
Almonds
Brazil nuts
Zinc
Bran can reduce the amount of zinc your body absorbs.

Whole grains
Wholemeal bread
Pulses
Nuts and seeds
Eggs
Omega 3
Soya bean and rapeseed oil
Linseeds and pumpkin seeds
Walnuts
Sweet potatoes
Tofu
Omega 3-rich eggs