Nutrition For Veggies: The Low Down

Nutrition For Veggies: The Low Down

There’s a lot of information about healthy eating that’s bandied around, sometimes proving a controversial topic among friends, family, colleagues – heck,  some experts can’t even agree! While a lot the information is contradictory and very often confusing! At base level though, the importance of a diet rich in whole grains, fresh fruit and vegetables and low in saturated fat is a fact universally acknowledged.

Current advice on healthy eating emphasises the importance of a diet high in whole grains, low in saturated fat and brimming with fresh fruit and vegetables. A vegetarian diet based on pulses, nuts seeds, and fresh fruit and vegetables will be naturally high in fibre and low in saturated fat, which both contribute to good health. Some vegetarians also choose to include dairy products and eggs, which are protein-rich. The egg white particularly contains lower amounts of fat and cholesterol than the yolk.

A plant-based diet can be a healthier choice of lifestyle, with fewer reported cases of obesity, type 2 diabetes and heart disease. A varied vegetarian diet tends to contain less saturated fat and more fibre and antioxidants, plus as a vegetarian you’re more likely to exceed the recommended intake of fruit and vegetables.

Reference Intake (RI) Guide

The RIs are benchmarks for the amount of energy, fat, carbohydrates, sugar, protein and salt that an average adult should consume daily. However, it is important to remember that we are all different with varying needs for energy and nutrients so this information is for guidance only:

Reference Intake (RI)
Energy (kcal) 2000
Protein (g) 50
Carbohydrates (g) 260
Sugar (g) 90
Fat (g) 70
Saturates (g) 20
Fibre (g) 24
Salt (g) 6


The most important aspect of any diet is to make sure you’re getting all of the vitamins and minerals you need to keep your body functioning healthily and happily.

Amy Brawn

Amy Brawn

Writer and expert

Social Executive for myvitamins, lover of dark chocolate and anything with blueberries! Dabbles in Shakespeare :P

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