+Protein

Protein is a macronutrient that is essential to growth and energy. In a vegetarian diet, protein can be found in nuts, legumes, grains and dairy products.

Protein is composed of amino acids. There are nine amino acids that humans cannot produce, so they are known as essential amino acids. Most plant-proteins are not complete, meaning they do not contain all essential amino acids - so it’s important to combine complementary ones to maintain a healthy diet.

Essential amino acids:

1. Histidine
2. Isoleucine
3. Leucine
4. Lysine*
5. Methionine*
6. Phenylalanine
7. Threonine
8. Tryptophan*
9. Valine

*Most likely to be lacking in a plant-based diet, so look out for veg rich in these essential Amino Acids

+Carbohydrates

Carbohydrate provides energy for the body. In a vegetarian diet, carbohydrates can be found in fruits, grains, vegetables and dairy products. Carbohydrates are essential for our health. Try to favour “whole”, unprocessed carbohydrates for a healthier diet.

Types of Carbohydrates:

1. Sugar: Sugar is the simplest form of carbohydrate and occurs naturally in fruit, vegetables and dairy products.
2. Starch: Starch is a complex carbohydrate that occurs naturally in vegetables, grains, beans and peas. Starches need to be broken down into sugars to be used by the body.
3. Fiber: Fiber is a complex carbohydrate that occurs naturally in fruit, vegetables, whole grains, beans and peas. It cannot be digested, but keeps our digestive system healthy by acting as a natural cleanser.

+Fats

Fat provides essential fatty acids and energy. In a vegetarian diet, fats can be found in avocados, nuts and seeds as well as oils and dairy products. Fats are essential for the absorption of fat-soluble vitamins, so small amounts of “good” fats (unsaturated) are essential to a healthy diet.

Types of Fats:

1. Saturated fats: These fats are found in foods such as meat and dairy products, palm oil and coconut oil.
2. Trans fats: These fats are found in some meat and dairy products as well as hydrogenated vegetable oil. Trans fats can raise blood's cholesterol level.
3. Monounsaturated fats: These fats help protect your heart by maintaining levels of "good" cholesterol.
4. Polyunsaturated fats: These fats can help lower the level of "bad" cholesterol. There are 2 main types: omega-3 and omega-6. Some of these types cannot be made by the body, so it’s critical to include them in our diets.

+Vitamins

Vitamins are micronutrients that enable a number of essential processes. Most vitamins cannot be made by the body, so we need to consume them in our diet. Vitamins are grouped into two categories: fat-soluble and water-soluble.

Water soluble

Water-soluble vitamins are dissolved in water and absorbed for immediate use. They are not stored, so they need to be consumed regularly in our diet. Excess amounts of water-soluble vitamins are simply released by our system, so they rarely accumulate to harmful levels.

1. Biotin (vitamin B7): This vitamin is needed in very small amounts to help the body make fatty acids. Bowel bacteria produce biotin, so scientists are still unclear as to whether we need additional biotin from our diet.
2. Folic acid (folate, vitamin B9): This vitamin helps the body form healthy red blood cells and reduces the risk of birth defects called neural tube defects in unborn babies.
3. Niacin (vitamin B3): This vitamin helps the body release energy from food and keeps the nervous system and skin healthy.
4. Pantothenic acid (vitamin B5): This vitamin has several functions, such as helping the body release energy from food.
5. Riboflavin (vitamin B2): This vitamin helps keep skin, eyes and the nervous system healthy, as well as aids in releasing energy from food.
6. Thiamin (vitamin B1): This vitamin helps the body break down and release energy from food, as well as assists in keeping the nervous system healthy.
7. Pyridoxine (Vitamin B6): This vitamin helps the body use and store energy from protein and carbohydrates in food, it also helps the body form haemoglobin (which carries oxygen around the body).
8. Vitamin B12: This vitamin helps the body make red blood cells, keeps the nervous system healthy, contributes to the release of energy from food and aids in the use of folate.
9. Ascorbic Acid (Vitamin C): This vitamin helps protect and maintain cell health, maintain healthy skin, blood vessels, bones and cartilage, as well as helping with wound healing.

Fat soluble

Fat-soluble vitamins are dissolved in fats and oils. They are absorbed along with fats in the diet and can be stored in the body’s fatty tissue.

1. Vitamin A: This vitamin helps build the body's immune system, helps maintain good vision and a healthy skin lining.
2. Vitamin D: This vitamin helps regulate the amount of calcium and phosphate in the body. Very few foods provide Vitamin D, which the body mostly creates when direct sunlight touches the skin, so make sure to be outdoors as much as possible!
3. Vitamin E: This vitamin helps maintain healthy skin and eyes, and strengthens the body's immune system.
4. Vitamin K: This group of vitamins helps with blood clotting. There is also some evidence that suggests it helps maintain bone health.

+Minerals

Minerals are inorganic substances required by the body in small amounts for a variety of different functions. Minerals are grouped into two categories: major minerals and trace minerals.

Major minerals

Major minerals are needed in amounts greater than 100 mg per day.

1. Calcium: This mineral helps build strong bones and teeth, helps regulate muscle contractions and ensures our blood clots normally.
2. Chloride: This mineral helps keep the level of fluids in the body balanced and also helps the body digest food.
3. Magnesium: This mineral helps turn the food we eat into energy, and ensure hormone production important for bone health.
4. Phosphorus: This mineral helps build strong bones and teeth, and helps release energy from food.
5. Potassium: This mineral helps control the balance of fluids in the body, and also helps the heart work properly.
6. Sodium: This mineral helps keep the level of fluids in the body balanced.
7. Sulfur: This mineral helps make protein, regulate gene expression, build and repair DNA, as well as help with food metabolization.

Trace minerals

Trace minerals are just as important as major minerals, but they are needed in smaller amounts, less than 100 mg per day.

1. Chromium: This mineral helps break down proteins, fats and carbohydrates into energy, as well as helps control blood glucose levels.
2. Copper: This mineral helps produce red and white blood cells, as well as triggers the release of iron to form haemoglobin (which carries oxygen around the body).
3. Fluoride: This mineral helps maintain the health of bones and teeth.
4. Iodine: This mineral helps make thyroid hormones, which assits in keeping cells and our metabolic rate healthy.
5. Iron: This mineral is important in making red blood cells, which carry oxygen around the body.
6. Manganese: This mineral helps make and activate some of the enzymes in the body.
7. Molybdenum: This mineral activates enzymes that help break down sulfate-containing amino acids.
8. Selenium: This mineral helps the immune system work properly. It also helps prevent damage to cells and tissues.
9. Zinc: This mineral helps make new cells and enzymes, it also helps process carbohydrates, fats and proteins as well as contributes to wound healing.