Understanding calories

The amount of energy in an item of food or drink is measured in calories.

When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues over time we may put on weight.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

You can check whether you're a healthy weight by using our BMI healthy weight calculator.

Calories and energy balance

Our bodies need energy to keep us alive and our organs functioning normally. When we eat and drink, we put energy into our bodies.

Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do the more energy we use.

If you consume too much energy on one day, don't worry; just try to take in less energy on the following days.

Checking calories in food

Knowing the calorie content of food and drink can help ensure you're not consuming too much.

The calorie content of many shop-bought foods is stated on the packaging as part of the nutrition label.

This information will appear under the "Energy" heading. The calorie content is often given in kcals, which is short for "kilocalories", and also in kJ, which is short for "kilojoules".

A "kilocalorie" is another word for what is commonly called a "calorie", so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are contained in 100 grams or 100 millilitres of the food or drink, so you can compare the calorie content of different products.

Many labels will also state the number of calories in "one portion" of the food. But remember that the manufacturer's idea of "one portion" may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake.

Calorie counters

There is a wide range of online calorie counters for computers and mobile phones. Many of these can be downloaded and used for free.

NHS Choices can't verify their data but they can be helpful to track your calories by recording all of the food you eat in a day.

Some restaurants put calorie information on their menus, so you can also check the calorie content of foods when eating out. Calories should be given per portion or per meal.

You can learn more on our page on food labels.

Burning calories

The amount of calories people use by doing a certain physical activity varies, depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you will use. For example, fast walking will burn more calories than walking at a moderate pace.

Find out how the body burns calories in How can I speed up my metabolism?

If you're gaining weight, it could mean you've been regularly eating and drinking more calories than you've been using.

To lose weight, you need to use more energy than you consume, and continue this over a period of time.

Get used to counting calories and use our Calorie counter.

The best approach is to combine diet changes with increased physical activity. Find out more about how much physical activity you should be doing.

You can learn more about making healthy changes to your diet in our lose weight section.

If you need help losing weight, why not try the free NHS 12-week weight loss plan.

Vegetarian food on a budget

If you shop carefully, you can eat a healthy vegetarian diet on a limited budget.

When buying your fruit and vegetables, remember that fresh, frozen, canned, dried and juiced all count towards your 5 A DAY. This means you can include a variety of fruit and vegetables in your diet without breaking the bank.

The following tips will help you get the nutrients you need, while keeping the costs of a vegetarian diet low.

Planning vegetarian meals

• Borrow a vegetarian recipe book from your library or look for recipes online. For example, the One You Easy Meals app has a selection of vegetarian recipes – click on the "V" icon in the app to get suggestions.
• Plan your meals before you go shopping, so that you can mix and match ingredients to avoid wasting leftovers.
• Make a list to stop you buying things on impulse.
• Dried, frozen and canned goods often have a long shelf life, so try to always have some basic ingredients stored at home, such as rice, frozen vegetables, tinned beans and pulses, and pasta. This way, you will always have the start of a healthy meal.

Shopping for vegetarian food

• Buy foods that are in season. Seasonal fresh fruit and vegetables may be cheaper.
• Buy frozen vegetables, which can be stored for longer, so you don't need to use them all at once.
• Buy canned fruit (choose varieties that are canned in juice rather than sugary syrup) and canned vegetables (without added sugar and salt).
• Special offers to buy in bulk can be a great help with your weekly budget, but choose wisely. Avoid foods that are high in fat, sugar or salt.
• Avoid buying fresh produce in too large quantities, as they have a short shelf life. Stick to non-perishable or foods you can freeze when buying large amounts.
• Take advantage of reduced-price items you can freeze. Remember to freeze food on the day of purchase, thaw thoroughly and if it needs to be cooked, make sure it is piping hot all the way through.

Preparing and storing vegetarian meals

• Prepare meals in bulk and freeze extra portions.
• Put your shopping away at the back of the cupboard so that older produce is used up first. Then you won't throw away food because it's passed its use-by date.
• Label leftovers, so that you know when they should be eaten by. Cool as quickly as possible, ideally within one or two hours, then store in the fridge.
• Eat any leftovers within two days, except for cooked rice, which you should eat within one day.

"Preparing and cooking your own meals can be much cheaper than buying ready meals," says Su Taylor from the Vegetarian Society.

"Often we don’t feel like cooking in the evening after a busy day at work. A cheap and time-saving solution is to cook in bulk and freeze the leftover portions.

"It can reduce the cost of each meal and can be a healthier way of making dinners that are quick to prepare."

Five a day for vegetarians

Variety is the key to a healthy balanced diet. You don’t have to stick to just fresh fruit and vegetables, or buy organic varieties, which can be expensive.

There's no scientific evidence that organic food is healthier. Eating organic is a personal choice and many people do so for environmental reasons.

Remember that fruit and vegetables which are fresh, frozen, canned, dried or juiced all count towards your 5 A DAY, so there are many ways to include a variety of them in your diet at a lower cost.

Try not to waste the fresh fruit and vegetables you have bought. If they've seen better days, don’t automatically throw them away.

You could use up over-ripe bananas with some other fruit, or 1% fat milk, in a liquidiser to make a home-made smoothie.

Wrinkly peppers may not look great in a salad, but you can still add them to cooked dishes to give flavour and colour.

Shrivelled carrots or any other withered vegetables can be used to make hearty soups or stews.

Leftover veggie lunch

Taking your own lunch into work can help you make healthier choices, since you can decide what goes in it. It can also be much cheaper than buying lunch out.

"Make your own sandwich fillings from leftovers," says Taylor. "Or if you cook the night before, cook an extra portion and take it to work with you the next day."

If you invest in a flask, you could take in home-made soups or stews, which can be eaten with bread.

Ideas for using leftovers

• rice: use in a salad
• ripe banana: make a smoothie
• leftover vegetables: blend to make a soup
• mashed potato: make bubble and squeak

Using leftovers

• rice: use in a salad
• ripe banana: make banana muffins or a smoothie
• leftover vegetables: blend to make a soup
• mashed potato: make bubble and squeak

Store cupboard basics

A well-stocked store cupboard plays an essential part in creating budget-friendly, healthy meals. Here are some ideas for basic ingredients to keep in good supply.

• Rapeseed oil (often marketed as "vegetable oil", so check the label to see if it contains rapeseed oil): contains omega 3 fatty acids and can be used as an alternative to olive oil.
• Lemon or lime juice: can be used in salad dressings and is cheaper than balsamic vinegar.
• Wholemeal flour: can be used to make your own bread – it’s easier than you think.
• Canned beans and pulses: cheap, particularly own-brand varieties – choose no or reduced salt and sugar varieties, and rinse under the tap before using.
• Tinned tomatoes: a basic ingredient in many dishes, including pasta and casseroles.
• Dried pasta is delicious when cooked with simple sauces and can also be used in pasta bakes.
• Rice is a useful staple – choose brown rice as it contains more fibre.
• Noodles are quick to cook and go well with stir-fried vegetables.
• Couscous is ready in minutes and great with roasted vegetables.
• Red lentils don’t require soaking before use – try delicious and easy-to-make dahl recipes.
• Dried soya mince can be used in many recipes – it's great to use for a spaghetti bolognese or a vegetarian chilli.
• Baked beans on toast is a vegetarian staple and a source of protein – choose lower-salt and lower-sugar varieties.
• Vegetable stock cubes are great for adding flavour to sauces – use reduced-salt varieties.
• Dried herbs and spices give your food more flavour and help cut down on added salt.
• Yeast extract (such as Marmite): a source of vitamin B12 – use reduced-salt varieties.
• Soy sauce is tasty with noodles or rice and stir-fried vegetables – beware of its high salt content and choose reduced-salt varieties.

Pasta, rice, noodles and couscous all make very good bases for meals, to which you can add vegetables and pulses.

If you have a window ledge, grow some fresh herbs from scratch. It can be a lot cheaper and less wasteful than buying bunches from the supermarket.

"If you can grow some of your own produce in your garden or an allotment, you could save money," says Taylor.

Get tips on growing your own fruit and vegetables.

Are you entitled to free food?

Some children in England and Wales are entitled to free school meals. Find out how to apply for free school meals on GOV.UK.

Vouchers to spend on milk, fruit and vegetables are also available for some pregnant women and families with young children, as part of a scheme called Healthy Start.

For more information, talk to your health visitor or visit the Healthy Start website.

'I feel healthier as a vegan'

Married father-of-one David Scott, 46, from Glasgow, talks about his decision to become a vegan and how he makes sure his diet is balanced and varied.

When and why did you become a vegan?

It was a gradual process that started about 18 months ago. I’m 6ft 3in tall, I weigh 14 stone and used to enjoy body building. Add to that I’m Scottish and spent 17 years in the Territorial Army, and you have an unlikely vegan.

My work involves going to several corporate events every week, where I would have hearty meals, including steak, red wine and cheese. Over time, too many heavy meals left me feeling bloated and lethargic.

To balance things out, at home my wife and I decided to cook lighter meals, such as soups and meat-free dishes. But I was still feeling bloated, so we decided to cut out milk and cheese, and that made a real difference.

Do you feel different after becoming vegan?

I feel much healthier. My energy levels are up, and I no longer feel lethargic. I’m sleeping better and I’ve started running regularly, which I used to do.

I used to have a problem keeping my weight under control. My weight tended to yo-yo up and down. Now, my weight is stable. I can still fit into suits that I had made 10 years ago.

How much planning goes into your vegan diet?

We plan our meals and do a large supermarket shop once a week. We definitely put more thought into what we need to eat to make sure our meals are varied and balanced.

In winter, we tend to eat a lot more soups, so we’ll buy pulses and chunky vegetables. We’ll have apple crumbles instead of fruit salads. We go through the full range of foods suitable for vegans.

Is shopping as a vegan more expensive?

At first it seemed more expensive because we were buying foods suitable for vegans, in addition to non-vegan ingredients. But once we switched to a fully vegan diet, our shopping bill came down.

As a vegan, I tend not to eat junk food, so our weekly shops are cheaper. Planning our meals has made a big difference to our spending, as it means we don’t throw away as much food as we used to.

What are your favourite vegan dishes?

Vegetable biryani is my all-time favourite dish. It’s been a personal favourite since I was a kid. I also love soups, just about any variety, but especially broccoli and vegan blue cheese soup.

Since going vegan, I’ve discovered a real love of food. Finding out about new ingredients and dishes has introduced my taste buds to a whole new range of flavours.

How do you make sure your vegan diet is healthy?

It’s perfectly possible to eat unhealthily as a vegan, as with any type of diet. But if you pay attention to what goes into your meals, it’s very easy to have a varied and balanced diet.

Eating vegan is easier than it sounds. It just requires a bit more planning, to make sure you get a variety of fruit and vegetables, pulses, seeds and grains.

How do you get vitamin B12 and vitamin D?

I go sailing on weekends all year round, so I get my vitamin D from spending a lot of time outdoors in the sunlight. I get vitamin B12 from soya products, such as soya drinks fortified with vitamin B12.

Is it difficult to eat out as a vegan?

Most places offer vegan dishes on their menu. But one of the most helpful tools when going to new places or ordering off the menu is the Vegan Society’s Vegan Passport.

The Vegan Passport is a pocket-sized booklet describing what foods vegans can and can't eat in just about every language you'll ever need.

Healthy eating for vegetarians and vegans

To ensure you have a balanced and varied diet, read our advice on healthy eating for vegetarians and vegans.

To have a healthy, balanced diet which includes all the nutrients your body needs, make sure you eat a wide variety of foods.

Vegetarians and vegans eat a diet of:

• grains
• pulses
• nuts and seeds
• fruit and vegetables

Vegetarians (but not vegans) also eat:

• dairy products
• eggs

Vegetarians and vegans don't eat:

• meat
• poultry
• game
• fish or shellfish (such as crab or lobster)
• animal by-products (such as gelatine)

In addition, vegans don't eat eggs and dairy products.

Some people who call themselves vegetarians may eat different combinations of these foods. For example, some may consume milk but not eggs, while some may eat fish but not meat.

Lacto-ovo vegetarians

Lacto-ovo vegetarians eat both dairy products and eggs. This is the most common type of vegetarian diet.

Lacto vegetarians

Lacto vegetarians eat dairy products, but not eggs.

Ovo vegetarians

Ovo vegetarians eat eggs but not dairy products.

Vegans

Vegans don't eat dairy products, eggs or any other animal product.

More information

It's estimated that around 2% of the UK population is vegetarian, which is more than 1.2 million people. Teenagers make up the highest proportion. Vegans are thought to make up less than 1% of the population, according to the National Diet and Nutrition Survey.

A vegetarian or vegan diet can be suitable for everyone, regardless of their age. However, you may need to consider specific needs at different stages of life – for example, if you're pregnant.

Find out more about:

• the vegetarian diet
• the vegan diet
• vegetarian food on a budget
• vegetarian and vegan mums-to-be
• vegetarian and vegan babies and children

Vegetarian and vegan mums-to-be

Eating healthily during pregnancy is important for your own health and the health of your developing baby.

It's important to eat a varied and balanced diet during pregnancy. This will provide enough nutrients for your own health and the development and growth of your baby during pregnancy.

Vegetarian and vegan mums-to-be need to make sure they get enough iron and vitamin B12, which are mainly found in meat and fish, and vitamin D.

Iron in your diet

Good sources of iron for vegetarians and vegans are:

• pulses
• dark green vegetables
• wholemeal bread
• eggs (for vegetarians who include them in their diet)
• fortified breakfast cereals (with added iron)
• dried fruit, such as apricots

Vitamin B12 in your diet

Good sources of vitamin B12 for vegetarians are:

• milk and cheese, choosing lower-fat varieties where possible
• eggs

Good sources for vegetarians and vegans are:

• fortified breakfast cereals, choosing lower-sugar options where possible
• fortified unsweetened soya drinks
• yeast extract, such as Marmite

As sources for vegans are limited, a vitamin B12 supplement may also be needed.

Vitamin D in your diet

Although we get vitamin D from sunlight, in vegetarian food terms, it is found in:

• egg yolk
• foods fortified with vitamin D, including some breakfast cereals and most fat spreads
• dietary supplements

Because vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and/or fortified foods alone. So all adults, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly during the winter months (October until the end of March).

Vegans will need to read the label to ensure that the vitamin D used in a product is not of animal origin.

From late March/early April until the end of September, most people should be able to get enough vitamin D from sunlight.

Calcium in your diet

If you're a vegan, you also need to make sure you get enough calcium. This is because non-vegans get most of their calcium from dairy foods.

Good sources of calcium for vegans include:

• dark green leafy vegetables
• pulses
• fortified unsweetened soya, rice and oat drinks
• brown and white bread
• calcium-set tofu
• sesame seeds and tahini
• dried fruit

Talk to your midwife or doctor about how you can get all the nutrients you need for you and your baby.

Foods to avoid when pregnant

All pregnant women, regardless of their diet, are advised not to eat mould-ripened soft cheese (such as brie or camembert) and soft blue-veined cheese (such as roquefort or Danish blue). These cheeses could contain listeria, which can cause miscarriage, stillbirth or serious illness in newborn babies.

Pregnant women are advised not to eat pâté, including vegetarian pâté, which can also contain listeria. Some vegetarian pâté contains raw eggs, which may carry a risk of salmonella infection.

Pregnant women are also advised not to eat raw or partially cooked eggs.

Find out more foods to avoid in pregnancy.

Breastfeeding on a vegan diet

If you have been taking vitamin B12 and vitamin D supplements as part of your vegan diet, continue taking it while you are breastfeeding.

You should be able to get all the other vitamins and minerals you need by eating a varied and balanced diet.

Vitamins for babies

Babies from birth to one year of age who are being breastfed should be given a daily supplement containing 8.5 to 10 micrograms (mcg) of vitamin D.

Babies who are fed infant formula should not be given a vitamin D supplement until they are receiving less than 500ml (about a pint) of infant formula a day, because infant formula is fortified with vitamin D.

Vitamin supplements containing vitamins A and C are recommended for infants aged six months to five years old, unless they are getting more than 500ml (about a pint) of infant formula a day.

You can buy suitable drops at any pharmacy.

Feeding your baby breast milk only until they are around six months old will help you protect them from illness and infection.

Babies who aren't breastfed are more likely to get diarrhoea, vomiting and respiratory infections.

For mothers, breastfeeding decreases the risk of breast cancer and it may also offer some protection against ovarian cancer. Breast milk should continue to be given alongside an increasingly varied diet once your baby is introduced to solid foods.

For vegan mothers who aren't breastfeeding, soya infant formula is the only alternative to cow’s milk formula. Get advice from your midwife, health visitor or GP before using soya infant formula.

Breastfeeding support

Find out more about the benefits of breastfeeding, or get support with breastfeeding.

The vegan diet

A vegan diet contains only plants – such as vegetables, grains, nuts and fruits – and foods made from plants.

Vegans don't eat foods that come from animals, including dairy products and eggs.

Healthy eating as a vegan

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

For a healthy vegan diet:

• Eat at least five portions of a variety of fruit and vegetables every day.
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.
• Have some dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options.
• Eat some beans, pulses and other proteins.
• Choose unsaturated oils and spreads, and eat in small amounts.
• Drink plenty of fluids – the government recommends 6-8 cups/glasses a day.

If you're having foods and drinks that are high in fat, salt or sugar, have these less often and in small amounts.

See the Eatwell Guide for more information about a healthy diet. It applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight. The only group it is not suitable for is children under two years of age, because they have different needs.

Getting the right nutrients from a vegan diet

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you don't plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.

Vegans who are pregnant or breastfeeding

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

See vegetarian and vegan mums-to-be for more information.

If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

See vegetarian and vegan babies and children for more information.

Vegan sources of calcium and vitamin D

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

• fortified, unsweetened soya, rice and oat drinks
• calcium-set tofu
• sesame seeds and tahini
• pulses
• brown and white bread (in the UK, calcium is added to white and brown flour by law)
• dried fruit, such as raisins, prunes, figs and dried apricots

A 30g portion of dried fruit counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Vegan sources of vitamin D are:

• exposure to summer sunshine (late March/April to the end of September) – remember to cover up or protect your skin before it starts to turn red or burn; see vitamin D and sunlight
• fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
• vitamin D supplements

Read the label to ensure the vitamin D used in a product is not of animal origin.

Vegan sources of iron

Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

• pulses
• wholemeal bread and flour
• breakfast cereals fortified with iron
• dark-green leafy vegetables, such as watercress, broccoli and spring greens
• nuts
• dried fruits such as apricots, prunes and figs

Vegan sources of Vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Vitamin B12 is only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

• breakfast cereals fortified with B12
• unsweetened soya drinks fortified with vitamin B12
• yeast extract such as Marmite, which is fortified with vitamin B12

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help to maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

However, if you follow a vegan diet you can still look after your heart by eating at least five portions of a variety of fruit and vegetables every day, by cutting down on food that is high in saturated fat, and watching how much salt you eat.

Vegetarian and vegan diets Q&A

Read our answers to common questions about staying healthy on a vegetarian or vegan diet, from looking after your bones to healthy eating in pregnancy.

What is a vegetarian?
At what age is it safe to become a vegetarian or vegan?
Can babies and children have a vegan diet?
Is it safe to be a vegetarian or vegan during pregnancy?
What are the health benefits of a vegetarian diet?
Do vegetarians and vegans need vitamin supplements?
How can I get enough iron?
How can I get enough calcium?
How can I get enough vitamin B12?
What are good vegetarian and vegan sources of omega-3 fatty acids?
What are good sources of protein for vegetarians and vegans?
Are Quorn products suitable for vegans?
Do I need a special diet if I exercise?
Is it healthier to eat organic fruit and vegetables?

What is a vegetarian?

Vegetarians and vegans don't eat any red meat, poultry, game, fish, shellfish or crustacea (such as crab or lobster), or animal by-products (such as gelatine).

Vegetarians eat a diet of grains, pulses, nuts, seeds, fruit and vegetables, dairy products and eggs. Vegetarians who also don't eat eggs and dairy products are called vegans.

• Lacto-ovo-vegetarians eat both dairy products and eggs. This is the most common type of vegetarian diet.
• Lacto-vegetarians eat dairy products but not eggs.
• Ovo vegetarians eat eggs but not dairy products.
• Vegans do not eat dairy products, eggs, or any other animal product.

At what age is it safe to become a vegetarian or vegan?

As long as they get all the nutrients they need, children can be brought up healthily on a vegetarian or vegan diet.

Children need plenty of energy and protein to help them grow and develop. It's also important that vegetarian and vegan children get enough iron, calcium, vitamin B12 and vitamin D.

If you're bringing up your child on a diet without meat or fish (vegetarian) or without any food from animals (vegan), they will need to have a good source of protein. Good sources include eggs, dairy products such as milk and cheese, soya products, pulses and beans, nuts and seeds. Don't give whole nuts to children under five, as they could choke. They can be used if finely ground. Alternatively, you can use a smooth nut butter.

Babies from birth to one year of age who are being breastfed should be given a daily supplement containing 8.5 to 10 micrograms (mcg) of vitamin D, to make sure they get enough.

Babies who are fed infant formula should not be given a vitamin D supplement until they are receiving less than 500ml (about a pint) of infant formula a day, because infant formula is fortified with vitamin D.

Vitamin supplements containing vitamins A and C are recommended for infants aged six months to five years old, unless they are getting more than 500ml (about a pint) of infant formula a day.

Vitamin drops are especially important for vegetarian and vegan children between six months and five years old. They may also need a vitamin B12 supplement. If your child is older than this, speak to your GP or a dietitian to see whether vitamin supplements should be included in their diet.

Read more about vegetarian and vegan diets for children.

Can babies and children have a vegan diet?

If you're breastfeeding and on a vegan diet, you may need extra vitamin B12.

Take care when feeding children a vegan diet. Young children need a good variety of foods to provide the energy and vitamins they need for growth.

A vegan diet can be bulky and high in fibre. This can mean that children get full up before they've eaten enough calories and nutrients. Because of this, they may need extra supplements. Ask a dietitian or doctor for advice before you start introducing your child to solids.

Read more about vegetarian and vegan diets for children.

Is it safe to be a vegetarian or vegan during pregnancy?

A varied and balanced vegetarian or vegan diet can provide enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron, vitamin D and vitamin B12.

Talk to your doctor or midwife about how to get enough of these important nutrients. All adults, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms (mcg) of vitamin D, particularly during the winter months (October until the end of March). It is also recommended that women should take a folic acid supplement while they are trying to conceive and should continue taking it for the first 12 weeks of pregnancy. For information, see Vitamins and nutrition in pregnancy.

Read more about having a healthy diet during pregnancy.

What are the health benefits of a vegetarian diet?

A vegetarian diet can be very healthy, but your diet won't automatically be healthier if you cut out meat. Like everyone, vegetarians need to make sure they:

• Eat at least five portions of a variety of fruit and vegetables every day.
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.
• Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options.
• Eat some beans, pulses, eggs and other proteins.
• Choose unsaturated oils and spreads, and eat in small amounts.
• Drink plenty of fluids – the government recommends 6-8 cups/glasses a day.

If you're having foods and drinks that are high in fat, salt or sugar, have these less often and in small amounts.

Do vegetarians and vegans need vitamin supplements?

With good planning and an understanding of what makes up a healthy, balanced vegetarian and vegan diet, you can get all the nutrients your body needs to be healthy without the need for supplements.

However, if your diet is not planned properly, you could miss out on essential nutrients. Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12. Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.

There are some groups of the population who are advised to take vitamin supplements, regardless of whether they follow a vegetarian or vegan diet. For more information, see:

• Vitamins in pregnancy
• Vitamin D

How can I get enough iron?

Although meat is the best source of iron, other good sources of iron include:

• pulses, such as beans, lentils and peas
• nuts
• dried fruit, such as raisins
• dark-green vegetables, such as watercress, broccoli and spring greens
• wholegrains, such as brown rice and brown bread
• cereals fortified with iron

The amount of iron that adults need is about 8.7mg a day for men and about 14.8mg a day for women. As long as you remember to regularly include the above foods in your diet, you should be getting enough iron.

Examples of iron and calcium in your diet

• 100g of canned red kidney beans (drained and reheated) contains 2mg of iron
• an 80g serving of boiled spring greens contains 1.1mg of iron, similar to a 30g portion (1 tablespoon) of raisins
• a 25g serving of almonds contains about 60mg of calcium
• a serving of boiled broccoli (80g) contains about 32mg of calcium
• two slices of wholemeal bread (80g) contain around 1.9mg of iron and around 85mg of calcium

How can I get enough calcium?

Calcium helps to maintain strong bones. Non-vegans get most of their calcium from dairy foods, so it's important for vegans to get calcium from other foods.

Good sources of calcium for vegans are:

• fortified unsweetened soya, rice and oat milk
• leafy green vegetables (but not spinach)
• almonds
• sesame seeds and tahini
• dried fruit
• pulses
• brown (wholemeal) and white bread

Adults need about 700mg of calcium a day, so it's important that vegans regularly include plenty of these foods in their diet.

The body needs vitamin D to absorb calcium. Fortified margarine and fat spreads, fortified breakfast cereals and egg yolks contain vitamin D. The body also makes its own vitamin D when exposed to sunshine. Bones get stronger when you use them and the best way to do this is through regular exercise.

Examples of iron and calcium in your diet

• 100g of canned red kidney beans (drained and reheated) contains 2mg of iron
• an 80g serving of boiled spring greens contains 1.1mg of iron, similar to a 30g portion (1 tablespoon) of raisins
• a 25g serving of almonds contains about 60mg of calcium
• a serving of boiled broccoli (80g) contains about 28mg of calcium
• two slices of wholemeal bread (80g) contain around 1.9mg of iron and around 85mg of calcium

How can I get enough vitamin B12?

Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed. If you eat dairy products and eggs, you probably get enough.

Vegan sources of vitamin B12 include:

• yeast extract, such as Marmite, which is fortified with vitamin B12
• breakfast cereals fortified with vitamin B12
• soya products fortified with vitamin B12

Adults need about 1.5 micrograms of vitamin B12 a day. Check the labels of fortified foods to see how much vitamin B12 they contain.

What are good vegetarian and vegan sources of omega-3 fatty acids?

Sources of omega-3 fatty acids suitable for vegetarians and vegans include:

• flaxseed oil
• rapeseed oil
• soya oil and soya-based foods (such as tofu)
• walnuts

Omega-3 enriched eggs are also a good source if you are a vegetarian and include eggs in your diet.

Evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.

However, if you follow a vegetarian diet, you can look after your heart by eating at least five portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat, and watching how much salt you eat.

What are good sources of protein for vegetarians and vegans?

Most vegetarians have enough protein in their diet. Good sources of protein for vegetarians include:

• pulses and beans
• cereals (wheat, oats and rice)
• soya products (tofu, soya drinks and textured soya protein, such as soya mince)
• nuts and seeds

For non-vegans:

• eggs
• lower-fat dairy products (milk, cheese and yoghurt)

A variety of protein from different sources is necessary to get the right mixture of amino acids, which are used to build and repair the body's cells.

Are Quorn products suitable for vegans?

Not always. Since most Quorn products contain a small amount of egg white and most also contain milk ingredients, they are not all suitable for vegans.

However, some vegan products are available in the Quorn range. Their suitability for vegans is clearly marked on the packaging.

Do I need a special diet if I exercise?

You don't need a special diet for exercising if you're a vegetarian or vegan. The advice for vegetarians who exercise is the same as the advice for non-vegetarians who exercise regularly.

Most vegetarians have enough protein in their diet for the body to grow and repair itself. If you exercise regularly, make sure you eat plenty of complex carbohydrates such as rice and pasta for energy, and drink enough fluids when exercising harder.

Read about food for sport and exercise.

Is it healthier to eat organic fruit and vegetables?

Vitamin and mineral levels in food vary, depending on the soil the plants were grown in, when they were picked and how they were stored. There's no scientific evidence that organic food is healthier. Eating organic is a personal choice and many people eat organic for environmental reasons. It's important to eat plenty of fruit and vegetables, whether they're organic or not.

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else, but without meat or fish.

Healthy eating as a vegetarian

The Eatwell Guide shows the different types of food we should eat – and in what proportions – to have a healthy, balanced diet.

You don't need to achieve this balance with every meal, but try to get the balance right over a day, or even a week. Choose options low in fat, salt and sugar whenever you can.

As outlined in the Eatwell Guide:

Eat at least five portions of a variety of fruit and vegetables a day

Try to eat at least five 80g portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which can help digestion and prevents constipation.

Find out more in 5 A DAY: what counts?

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up just over a third of the food you eat. Where you can, choose wholegrain varieties.

You should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Have some dairy or dairy alternatives (such as soya drinks). Choose lower-fat and lower-sugar options

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified, unsweetened soya, rice and oat drinks, which also contain calcium.

To make healthier choices, go for lower-fat milk and dairy foods.

Eat some beans, pulses, eggs and other protein

Pulses include beans, peas and lentils. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.

Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells.

Choose unsaturated oils and spreads, and eat in small amounts

Unsaturated fats, including vegetable, rapeseed, olive and sunflower oils, are healthier than saturated fats, such as butter, lard and ghee. But all types of fat are high in energy and should be eaten sparingly.

Eat foods high in fat, salt and sugar less often and in small amounts

If you are having foods high in salt, fat and sugar, such as cream, chocolate, crisps, biscuits, pastries, ice cream, cakes and puddings, eat these less often and in small amounts.

Foods in this group mainly provide energy in the form of fats and sugars, but may only provide a very small amount of other nutrients.

Getting nutrients from a vegetarian diet

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Read more about vegetarian and vegan mums-to-be.

If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth.

Read more information on vegetarian and vegan babies and children.

Vegetarian sources of iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)

Read more about iron.

Vegetarian sources of vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat eggs or dairy products, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts, such as Marmite
• fortified breakfast cereals and fortified soya products

Read more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.

However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables each day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.