Many people worry that when they stop eating meat and fish, they might be in danger of some nutritional deficiency. This is not the case as all the nutrients you need can easily be obtained from a vegetarian diet. In fact research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater.
Nutrients are usually divided into five classes: carbohydrates, proteins, fats (including oil), vitamins and minerals. We also need fiber and water. All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.
Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat gives you a whole range of essential nutrients.
Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc, potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine. All these nutrients can be easily obtained by vegetarians from other sources, as this Information Sheet shows.
Protein
Women need about 45g of protein a day (more if pregnant, lactating or very active), men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases. Vegetarians obtain protein from:
- Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc.
- Seeds: sesame, pumpkin, sunflower, linseeds.
- Pulses: peas, beans, lentils, peanuts.
- Grains/cereals: wheat (in bread, flour, pasta etc.), barley, rye, oats, millet, maize (sweetcorn), rice.
- Soya products: tofu, tempeh, textured vegetable protein, veggieburgers, soy milk.
- Dairy products: milk, cheese, yogurt (butter and cream are very poor sources of protein).
- Free range eggs.
You may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. There are 20 different ones in all. We can make many of them in our bodies by converting other amino acids, but eight cannot be made, they have to be provided in the diet and so they are called essential amino acids.
Single plant foods do not contain all the essential amino acids we need in the right proportions, but when we mix plant foods together, any deficiency in one is cancelled out by any excess in the other. We mix protein foods all the time, whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. A few examples are beans on toast, muesli, or rice and peas. Adding dairy products or eggs also adds the missing amino acids (e.g., macaroni cheese, quiche, etc.).
It is now known that the body has a pool of amino acids so that if one meal is deficient, it can be made up from the body's own stores. Because of this, we don't have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.
Carbohydrates
Carbohydrates are our main and most important source of energy, and most of it is provided by plant foods. There are three main types: simple sugars, complex carbohydrates or starches and dietary fiber.
The sugars or simple carbohydrates can be found in fruit, milk and ordinary table sugar. Refined sources of sugar are best avoided as they provide energy without any associated fiber, vitamins or minerals and they are also the main cause of dental decay.
Complex carbohydrates are found in cereals/grains (bread, rice, pasta, oats, barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The unrefined carbohydrates, like whole grain bread and brown rice are best of all because they contain essential dietary fiber and B vitamins.
The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Contrary to previous belief a slimming diet should not be low in carbohydrates. In fact starchy foods are very filling relative to the number of calories that they contain.
Dietary Fiber
Dietary fiber or non-starch polysaccharide (NSP), as it is now termed, refers to the indigestible part of a carbohydrate food. Fiber can be found in unrefined or whole grain cereals, fruit (fresh and dried) and vegetables. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease.
Fats & Oils
Too much fat is bad for us, but a little is necessary to keep our tissues in good repair, for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins, fats are made of smaller units, called fatty acids. Two of these fatty acids, linoleic and linolenic acids, are termed essential as they must be provided in the diet. This is no problem as they are widely found in plant foods.
Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Mono-unsaturated fats, such as olive oil or peanut oil, are best used for frying as the poly-unsaturated fats, like sunflower or safflower oil are unstable at high temperatures. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats, with the exception of palm oil and coconut oil.
Vitamins
Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all, or in sufficient quantities. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below:
Vitamin A (or beta carotene)
Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.
B Vitamins
This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin.
All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts & seeds, pulses and green vegetables.
Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soy milks, veggieburgers and some breakfast cereals.
Vitamin C
Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.
Vitamin D
This vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.
Vitamin E
Vegetable oil, whole grain cereals, eggs.
Vitamin K
Fresh vegetables, cereals and bacterial synthesis in the intestine.
Minerals
Minerals perform a variety of jobs in the body. Details of the some of the most important minerals are listed below:
Calcium
Important for healthy bones and teeth. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.
Iron
Needed for red blood cells. Found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption.
Zinc
Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and whole grain cereals.
Iodine
Present in vegetables, but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. Sea vegetables are a good source of iodine for vegans.
Donna (04/22/2010 18:58:04 PM)
A few weeks ago I filled out a survey about your products and you specifically wanted to know about the California Grill'rs. I indicated I had not tried them because the fat and calorie content was higher than I wanted (I follow WW points). Well, recently I bought two boxes by mistake, thought they were the Turkey Grill'rs, which I love. I just tried one of the California Grill'rs and despite the high WW points (3 per patty), I wanted to tell you they are DELICIOUS! I love your products. Thank you!
brenda curl (04/21/2010 09:33:55 AM)
My family has been vegetarian for 13 years now. We love your products, and through our lifestyle I feel we are defying our years!!! My problem is the fact that 90% of our food source comes in patty form, which becomes quite boring! We sooooo miss the beef style strips, and the hot dogs. Only your hot dogs had the texture we find palatable. Thank you for bringing back the riblets!!
Jacki (04/20/2010 09:34:36 AM)
Hello all! This was a very good article. I have been vegetarian for a few years now. The best way to learn about your food and how it's made and where it comes from is through a recently new movie called Food, inc. If you have not watched it yet, it will change your life! It go over free range eggs, the meat industry and factory farming in general. Please watch Food Inc soon! It really will help you understand so much! Jacki
notquitevegan (04/20/2010 09:17:42 AM)
Unlike most of your users, I am not a vegetarian. My husband and I eat red meat about once a week, chicken other days. We will have a vegetarian dinner once in a while. But I eat your food every day for lunch at work. I microwave a plate of frozen vegetables with a burger on it it, and have an easy, delicious and nutritious lunch! On a Saturday when my husband is on his own for lunch, he will grab some of your food from the freezer and microwave a lunch for himself. We are both senior citizens and have great cholesterol numbers with no meds! So even meat eaters can enjoy and get benefits from your products.
Carson (01/22/2009 19:22:17 PM)
This article mentions free-range eggs, which I had to Wiki because I didn't know what that meant. Anyway, that's a really smart idea but in the Wikipedia article, it says, "For example, the U.S. Department of Agriculture has no standards and allows egg producers to freely label any egg as a free range egg." I don't see the point in trying for U.S. residents. They use 'http://www.thedailygreen.com/living-green/definitions/Free-Range-Foods' for reference.
JoAnn (12/30/2008 16:36:47 PM)
I love your web site and meal ideas for vegetarians. Do you have a quick and easy meal recipe booklet or Web Link as I work late and when I walk in the door it's, "Honey, what's for dinner." I need fast tasty recipes that can be microwaved.
Sara Lindsay (12/17/2008 07:48:32 AM)
My mother was a vegetarian 40 years ago - long before it was known that a meatless diet was healthier. I have always enjoyed vegetarian food. Because my family keeps Kosher, we are able to buy all the Morningstar products. Thank you for making my healthy cooking more interesting and delicious!
Doreen (11/30/2008 07:46:45 AM)
Please make more of your products vegan - I recently went from vegetarian to vegan and am trying to convince my vegetarian family that this is a good thing- they love the Morningstar products - but many contain eggs and dairy -please help!!
megan (10/26/2008 12:35:15 PM)
I have been a vegetarian for five years and about two months ago I have been converting to a vegan lifestyle. I am loving it it is amazing how much better I feel omitting cheese and all other dairy products. PLEASE continue to come out with new delicious products for vegans, without Morningstar I don't know how I could do it. I can really enjoy a hot meal with my family who are meat eaters, but my food is so nutritious and great, I don't have to feel deprived of eating good too. I am so happy Morningstar products are available just about anywhere I shop, and it is easy for my husband to pick up my food at the store too. thank-you and I look forward to many more great tasting products.
w.smith (10/26/2008 10:56:14 AM)
I have been meat-free for 30 years...have recently heard that soy protein isolate and other over-processed soy products are NOT a good source of nutrition. What can you tell me about this and the fact they've removed soy infant formula from some countries.
serita (10/21/2008 17:31:13 PM)
I love your black bean and corn burgers! I usually cook with them too. Thanks for a great product!
Jennifer (10/12/2008 13:51:49 PM)
I have only recently switched to being a vegetarian and it has not been as difficult as I thought it would be! I used your recipe starters-crumbles and my family *they are still eating meat* didn't even know the difference. Thanks for the great products!
Lori (09/14/2008 19:44:53 PM)
I've only discovered Morningstar products a couple of months ago! I was a little hesitant but am sooo glad that I tried it!!! Every product that I've tried has been delicious! Even my 2 1/2 yr old daughter loves your burgers. She doesn't like meat burgers, but she absolutely loves Morningstar! Thanks for making it easy for my family to stay healthy! I'm truly grateful for Morningstar!
Gail (09/12/2008 12:27:09 PM)
My compliments to the chef! My husband and I are continually impressed with the quality and taste of Morningstar products. (I am a vegetarian, but my husband is not.) If a meat-eater looks forward to having your foods, I think that says a lot, since they usually compare the taste of the veggie product to the taste of the meat item it's replacing. Many veggie products fall far short, but not Morningstar. Keep up the good work!
Kitty Sue (08/08/2008 14:28:57 PM)
I have been a vegetarian for 37 years. My husband also. We have 3 children 33, 28, and 22. All were raised vegetarian. Only my 28 year old has remained a complete vegetarian. I certainly would have liked to have had all the great Morningstar Farms products then. Please continue to try and make them as simple as possible. Whole foods are always the best for people! I would love to see a Morningstar Farms restaurant with only one actual meat product on the menu! Something like a frozen meat pattie! After years of travel with kids and food in tow and only able to buy them grilled cheese or a salad, it certainly is a treat to go somewhere and find Morningstar Farms on the menu! I had to do lots of research to be sure we were getting all the right nutrients. I ate total vegetarian from the time I was 20 and all 3 pregnancies. Amazing how many people believe that protein is the most important part of the plate. Your brief overview of nutritious food is great. We are so afraid of not eating meat and yet people eat and feed there children so much processed food full of additives and sugar! All my children and my husband and I are very healthy. My two children who eat meat did not change until they were in their late teens, only eat it infrequently, I feel it came from peer pressure. Family members with health issues and devout meat eaters enjoy the Breakfast strips, Buffalo Wings, and no one knows the spaghetti sauce really has meatless crumbles!! I took the Buffalo wings to a party as an appetizer and everyone wanted more! No one was a vegetarian!! Please continue to look for ways to improve your product with vegan and organic ingredients. If we continue to find a better food source then feeding animals to eat them we will be able to feed the world! How about some tofu burgers? Also please try to keep it USA grown and support the healthy growth of our Nation! Thank you.
chasity (08/04/2008 14:06:13 PM)
I have been a Veg head for 2 years in 2 days! And I've used Morning Star ever since my switch. GO VEG!
TomOfMaine (08/03/2008 10:31:00 AM)
We love your chik patties, thank you for making them vegan! Another very nutritious vegetarian food is "Nutritional Yeast". It's got a nice cheesy flavor and is loaded with important vitamins and minerals, including B12 if you get the Red Star VSF variety. Use it like shake cheese as it's great on popcorn, pasta, pizza, rice dishes, salads, soups, dips and such. A must for every vegan kitchen. It helps very much to keep vegans in top healthy physical condition, permanently.
Samantha (07/24/2008 13:25:40 PM)
I've only been a vegetarian for about 2 weeks now. Your products have helped an awful lot. It's not as difficult as i thought it would be. The only issue with me is that my parents and friends are big meat eaters and it's difficult to go places like a fast food restaurant with them.
Emily (07/17/2008 15:04:15 PM)
I love your products! Especially the veggie burgers. I'm only 13 and recently became a vegetarian because I felt bad for the animals. Because of MorningStar, a lot more animals will be saved! Thank You.
ShavonneP (07/09/2008 14:26:24 PM)
I really like morningstar products. I recently switched from vegetarian to vegan. Since I switched over I realized how many of your products contain dairy. That discouraged me a little and it limited my variety. I really hope you will consider making more vegan friendly products. Thank you very much!!!!!
Lisa (06/20/2008 19:04:54 PM)
I have recently become a vegetarian, I don't quite know what made me make the transformation but I have found myself to feel much healthier. I love all of your meatless products and I am pretty sure that I will continue to purchase them.
Mi (06/14/2008 16:16:23 PM)
I too am going veggie for two reasons, first the obvious health issue and second because it's ethically the right thing to do for both animal cruelty and the environment. The obstacle for me is that I don't digest veggies very well- especially raw, though I love them. I had my gallbladder removed a few years ago and wow does that change things! But your products don't bother my digestive system and are very well tolerated. Plus, the carnivores in my family love your food as well, so it's win-win with us!
Paula (06/05/2008 18:18:17 PM)
I have just become a newly converted vegetarian, I'm still learning, but your products also make it easy with the transition, and fills the void that meat used to fill in my diet. Will continue to use your products, and hopefully learn more from the comments and recipes from this site.
silvia (05/22/2008 00:16:00 AM)
I love your products, thanks for making meatless products so many animals can be saved when we replace real meat with your delicious products.