Many women are turning to vegetarian diets; some exclude all
animal products, even dairy products, and eggs. A vegetarian diet of any kind
is a healthy option but requires eating a wide variety of foods. The vital
factor is to combine the vegetables with grains so that the complete protein is
made up. (Animal protein contains the correct number of essential amino acids
to make a complete protein; vegetable protein does not.)
Milk is a major source of vitamins and minerals so everyone
on a vegetarian diet should include skimmed milk (all the goodness with none of
the fat) and a great variety of plant foods - nuts, lentils, pulses, and grains.
If you are a vegan and therefore taking in no animal products at all, you
should supplement your diet with Vitamin B 12, which is not found in great
quantity in vegetable products. In addition, calcium, iron, and Vitamin C might
be in short supply. One good sensible rule is that there is no such thing as an
essential food- there is always an alternative.
