"Here's a quick summary of what you need to eat every day if you're a vegetarian, from the Vegetarian Society:
• 4 -5 servings of fruit and vegetables
• 3- 4 servings of cereals/grains or potatoes
• 2- 3 servings of pulses, nuts and seeds
• 2 servings of milk, cheese, eggs or soya products
• a small amount of vegetable oil, margarine or butter
• some yeast extract that has been fortified with vitamin B12
Getting enough protein may be a challenge in a vegetarian diet, so here's a quick run-down of foods that are high in protein:
• Dairy products
• Eggs
• Nuts and seeds
• Peas, beans, lentils
• Soya products and mycoproteins
• Wheat protein (seitan)
• Wholegrains (rice and cereals)".
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