Vegetarian Diet

New Zealand Vegetarian Diet

Vegetarianism is a way of life adopted by 2% of New Zealanders, with a further 15% often choosing to eat meals without meat. We find out more about being vegetarian in New Zealand: why people become vegetarian, what vegetarians eat, how to make sure you have good nutrition in all meals, and where to get good vegetarian food.

• Vegetarian
• Animal Welfare

What kinds of vegetarianism are there?
The term vegetarian comes from the Latin 'vegetus' which means 'full of life.' A vegetarian diet values all life on our planet and is healthy for our bodies and for the planet. The 75,000 New Zealand vegetarians fall into a number of categories:

• Lacto-ovo vegetarian - excludes meat, poultry and seafood but eats dairy and eggs
• Lacto vegetarian - excludes meat, poutry, seafood and eggs but will have milk and other diary products
• Vegan - excludes meat, poultry, seafood, diary, eggs and any products of animal origin (including honey and gelatine)

Why do people become vegetarian?
Vegetarians choose not to eat meat and other animal products for a variety of reasons. Some adopt a meat-free vegetarian diet because it is associated with a number of health benefits, including reduced risk of heart disease and cancer. Some have ethical motivations and are driven by a desire to stop the exploitation of animals through intensive breeding, farming and unnecessary slaughter. Others adopt a vegetarian diet for environmental reasons; research has found that twenty vegetarians can be fed with crops planted on the amount of land needed to provide food for just a single meat-eater. Other people are simply not interested in eating meat because of an affinity with animals and a desire to treat living creatures with compassion. Vegetarians may identify with one or all of these motivations.

What does a vegetarian diet include?
Meat-lovers will often ask the question 'what does a vegetarian eat?', sometimes seeing the vegetarian diet as a limited one. This is far from the truth, though; vegetarians enjoy a huge selection of tasty foods from all other food groups (although vegans do not eat dairy foods). For good vegetarian nutrition and a balanced diet, vegetarians eat:

• Fruits and vegetables: a huge selection of fresh produce is available year round
• Cereals and grains: bread, pasta, rice, barley, couscous, rolled oats
• Legumes and pulses: kidney beans, lentils, chick peas, hummus, falafel
• Nuts and seeds: almonds, pumpkin seeds, sesame seeds, walnuts, sunflower seeds
• Dairy and soy: milk or soy milk, tofu, vegetarian cheese
• Vegetable oils: olive oil, canola oil

It is important to replace proteins in the diet, which are usually consumed through animal products. Good protein alternatives are kidney beans, chickpeas, lentils, and soy products such as tofu and soymilk. You'll find plenty of local shops selling good vegetarian foods in New Zealand.

How can I become vegetarian?
Becoming vegetarian is easier than you might think. Think about it as adjusting your existing diet, rather than overhauling your diet completely. The most important thing is to ensure you maintain good nutrition when you switch to a vegetarian diet. Here are some tips to get you started:

• Start simple - find meals that you already know and love, then make them vegetarian! For instance, you might want to try a pasta dish with tomato or pesto based sauce instead of mince, a vegetable stirfry with tofu instead of meat, or nachos with beans and avocado in place of meat.
• Get a vegetarian recipe book - there are many books which provide ideas and inspiration for vegetarian dishes. You'll find hundreds of vegetarian recipes online too.
• Check out vegetarian on the menu - as you transition to vegetarianism, keep an eye on the menu at your favourite restaurants and cafes; find tasty vegetarian options and check that there are no hidden meat ingredients. Find your local vegetarian cafe or restaurant too!
• Get muiticultural - give your taste buds a stretch with cuisine from other cultures, made at home or at a vegetarian-friendly restaurant. Try Indian, Middle Eastern, Mexican and Thai.

For more information on being vegetarian...
The New Zealand Vegetarian Society is a non-profit organisation dedicated to supporting those interested in vegetarianism. Their site provides information for both beginner and veteran vegetarians, including recipes, restaurants and nutritional information. They are also involved in a number of events such as potluck dinners, film festivals, conferences and celebrations of the vegetarian lifestyle.

Looking for more information? Find New Zealand vegetarian diet essentials in the NZS.com directory.

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Lifestyle images from Flickr: Fruit & Vegetables, Yoga and Wine.