Introduction

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 fibre 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: