Many people see their vegetarian and healthy lifestyle as tools to cope with their busy lives and often long working hours. They are careful what they eat and often make sure they include some nuts with their meal and will be conscious of how much protein they are getting.

Over the past five to ten years it is noticeable that many restaurants are now venturing past the vegetarian lasagne or stuffed eggplant meals which used to be the only options available. Now many chefs are taking up the challenge, with fresh, seasonal produce, and can see that there is a lot of scope for innovative vegetarian meals.

The high intake of fiber usually associated with vegetarian diets can also reduce the risk of colon cancer, diabetes, stroke and heart disease.

People thinking of taking up a vegetarian diet should seek advice from an accredited practising dietitian.

Some other reasons that people make the switch to a healthy vegetarian diet are:-

*  A dislike for the taste of meat or preferring the taste of vegetarian food

* Concern for animal welfare

* Religious grounds

* Growing up in a vegetarian family

* Budget reasons - meat can be more expensive

* Feeling heavier after eating a meal

* Environmental concerns

* Many health benefits

A vegetarians’ essential ingredients include:-

* Protein found in eggs, dairy and soy-milk products.

* A high intake of vitamin C can convert iron in green leafy vegetables and whole grains into the readily absorbed   haem iron form.

* Zinc can be found in nuts, seeds, legumes, cheese, eggs and cereals.

* Eggs and dairy are a rich source of vitamin B12.

* Look for foods fortified with vitamin B12 and omega-3 fatty acids.

The American Dietetic Association agree that a well planned vegetarian diet, with a wide variety of plant-based foods such as fruits, vegetables, breads, cereals, whole grains, legumes, dairy products or alternatives and nuts and seeds can be nutritionally adequate and healthy.

A well-planned vegetarian diet provides essential nutrients including protein, iron, calcium, zinc, vitamin B12, iodine and essential fatty acids, and is suitable for all ages, including infants and children, and also breastfeeding and pregnant women.

Studies have shown that non-vegetarians have a 54 per cent increased risk of developing prostate cancer and an 88 per cent increased risk of developing bowel cancer.