power PLANT

The way you choose to make the tran­si­tion to a diet higher in veg­eta­bles is cru­cial, even if you in­clude some fish and meat.

Healthy Food Guide (Australia) - - FEATURES -

Be­com­ing veg­e­tar­ian

It helps to make the tran­si­tion slowly. Start by in­cor­po­rat­ing one meat-free meal — or an en­tire meat-free day — each week, and build from there. And re­mem­ber, there are plenty of un­healthy veg­e­tar­ian choices out there.

Go­ing ve­gan

Ve­g­ans need to be par­tic­u­larly vig­i­lant about vi­ta­min B12, io­dine and omega-3s, which can all be lack­ing in a poorly planned ve­gan diet. Talk to your GP about a B12 sup­ple­ment if you are con­cerned.

Turn­ing flex­i­tar­ian

Even if you oc­ca­sion­ally eat red meat, your iron and se­le­nium in­takes may be­come low. As you grad­u­ally eat less meat, fish and dairy foods, you may also need to con­sider whether you’re get­ting enough vi­ta­min B12.

Eat­ing pescatar­ian

Re­ly­ing on fish for your main source of pro­tein is fine, but vary it so that you con­sume oily fish such as salmon and tuna at least twice a week to make sure you get your nec­es­sary in­take of healthy omega-3 fats.

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