Strictly speaking, Vegetarians are people who do not eat meat at all. A Vegetarian diet is based mostly on plant foods however, animal products like eggs, cheese, yoghurt & milk may well be added into your diet.

Some people suggest that a Vegetarian can also eat white meat therefore new categories have been created for those who do eat chicken "Pollo-Vegetarian" & those who eat fish "Pesco-Vegetarian".

The word Vegetarian comes from "Vegetus" meaning enlivened or vigorous in Latin.

Vegans take their eating habits a large step further. Vegans will eat ONLY plant derived foods therefore no animal products whatsoever will be included. All meat, eggs, dairy & any other product that may have an animal ingredient in it, will be avoided.

  Please see more info under our Healthful Info section which is updated regularly on Vegans & Vegetarianism.

It is interesting to note that when looked into, animal ingredients do creep into our foods more than we may realise. Gelatine for example, is made from boiled bones, skin & tendons from animals and is used in loads of foods that may seem to be animal free so it is important to always look into the ingredients & what they are made from. The Natural Foodstore stocks plant-based gelling agents like Agar Agar, Carageenan  & Locust Bean Gum.

Veganism is considered more a lifestyle than a diet & strict Vegans will not use any animal products in their day to day living like leather shoes, wool or feathered products at all..

Either way, with careful planning, Vegetarian and Vegan diets can provide all the essential vitamins and minerals necessary for a long and healthy life.

Health benefits of a Vegetarian or Vegan diet
A well-balanced Vegetarian or Vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including:

• Obesity
• Coronary artery disease
• Hypertension (high blood pressure)
• Diabetes
• Some types of cancer

Protein is essential for many body processes, including tissue building and repair. Protein is made up of smaller components called amino acids. A complete protein has all the amino acids necessary to make up protein. Most individual plant foods are not complete proteins; they only have some of the amino acids. Good quality soy is the only complete vegetable protein however good combinations of some foods can create a complete protein like bread and peanut butter, cereal and milk legumes & certain veges.

Some good plant sources of protein include:

• Legumes, such as beans, peas and lentils
• Nuts
• Seeds
• Naturally fermented soy products, including tempeh and miso
• Whole (cereal) grains

It is recommended that Vegetarians and Vegans eat legumes and nuts daily, along with wholegrain cereals, to ensure adequate nutrient intakes. Balance & a good range of proteins is the key.

Minerals
Essential dietary minerals are also important. Some of these minerals include:

• Iron - Vegetarian diets are generally high in iron from plant foods however, this iron is not absorbed as well as the iron in meat. Good food sources of iron include green leafy vegetables, peas and wholegrains, enriched cereals and legumes. Combining these foods with foods high in vitamin C will help your body absorb the iron.
• Zinc performs essential functions in the body, including the development of immune system cells. Good food sources of zinc include nuts, naturally fermented tofu and miso, legumes, wheat germ and wholegrain foods.
• Calcium - is needed for strong bones and teeth. The most healthful calcium sources are green leafy vegetables, legumes, almonds and brazil nuts. Broccoli, brussels sprouts, collards, kale, mustard greens, swiss chard and Asian greens are also loaded with highly absorbable calcium and a host of other nutrients. The exception is spinach, which contains a large amount of calcium but tends to hold onto it very tenaciously, so that you will absorb less of it. Beans are humble foods, and you might not know that they are loaded with calcium - there is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, naturally fermented tofu or other bean or bean products, you will find plenty of calcium there, as well. These foods also contain magnesium, which your body uses along with calcium to build bones. Calcium supplements are also widely available.
• Iodine - our bodies need iodine for the thyroid gland and other associated hormones to function normally. Iodine is found in seafood, which is a rich source of this element as is seaweed, but is also high in salt. Iodine supplements are available but please chech with your registered Healthcare Practitioner.

Vitamin B12
Vitamin B12 is important for the production of red blood cells; it helps to maintain healthy nerves and mental abilities. Micro-organisms that are ingested by animals manufacture vitamin B12. Strict Vegetarians and Vegans are at risk of developing vitamin B12 deficiency because good sources are not found in plant products.

Anaemia is a common result of B12 deficiency. If a breastfeeding mother is following a Vegan diet, the lack of vitamin B12 in her milk can interfere with her baby’s brain functioning.

Vitamin B12 can be found in dairy products and eggs. Vitamin B12 absorption becomes less efficient as we age, so supplements may be also be needed for some Vegetarians and Vegans.

Mushrooms are often claimed to be a source of B12. However, this is not accurate. They contain a compound with a similar structure to B12 but it doesn’t work like B12 in the body. They may contain some B12 on their surface, from soil (bacteria) or fertiliser contamination.

Vitamin D
The main source of vitamin D for most Australians is sunlight. There are few foods that contain significant amounts of vitamin D. There is very little vitamin D in most people’s diets unless they eat fatty fish, eggs or liver.

Reference Books instore:

Becoming Vegan - great starting point to learn about a Vegan Lifestyle & recipes.

The Vegan Cookbook - Lyn Reilly is instore monthly weith magnificent tastes from her simple, affordable recipe book. Check your newsletter or What On in the website. The only Aussie Vegan Cookbook we have!

The Vegan Deli - wonderful addition to your collection of recipe books - a really good collection of ideas for the home chef.

The Vegan Gourmet - Absolute gourmet recipes, beautiful ideas for anyone who wishes to eat great food - not only vegans but all home cooks will love the piccies & easy to follow recipes.

Kurma Dasa - a large range of beautiful, hard & soft cover vegetarian books available in store. You can create amazing foods at home that are tasty, plate beautifully & are oh so healthy!

Becoming Vegetarian - this is your beginning to learn about Vegetarianism.

Essential Vegetarian - Learn about what a Vegetarian lifestyle is like with lovely recipes & pictures.

If anyone knows of other Aussie Vegan recipe books, we would love to hear from you.