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" Whether it&amp;#039;s for animal welfare reasons, or perceived health benefits, the number of people choosing to go meat-free is on the increase. In fact, not only has the number of British vegetarians doubled in the past 25 years, but the number of people going vegan has risen by an incredible 360%, say the Vegan Society.  Before changing your diet to vegetarianism or veganism, there&amp;#039;s a few things to consider \u2013 especially if it&amp;#039;s the latter. Meats, fish, dairy products and eggs all have significant nutritional benefits that \u2013 if not taken in to account \u2013 can leave you with nutritional deficiencies. This is especially important if you are pregnant or breastfeeding.   Here, three nutritionists explain what you need to know if you&amp;#039;re considering a diet free of meat and/or animal byproducts\u2026 Find new sources of nutrients   Lily Soutter, nutritionist offering one to one nutritional consultations for optimal health, says:  B12  &amp;quot;The main source of vitamin B12 comes from animal products, making vegans highly susceptible to deficiencies, leading to anaemia and fatigue.&amp;quot;  &amp;quot;The best food source of vitamin B12 for vegans comes from a seaweed called Nori. Bilingual sprays or liquid sources of B12 supplementation can be another efficient\u00A0to boost levels. Whilst vegetarians are able to obtain vitamin B12 from diary products and eggs, it is still vital to have regular blood tests to ensure deficiencies don&amp;#039;t manifest.&amp;quot; Iron  &amp;quot;With a zero meat policy, vegans and vegetarians are at risk of iron deficiency. Our richest and most bioavailable source of iron comes from meat and fish. Whilst plant sources such as beans and green leafy veg do contain iron, the abundance and bioavailability is much lower. However if vegans and vegetarians supplement with vitamin C at each meal, this can help with absorption rate of iron from their food.&amp;quot;   Omega-3 fatty acids  &amp;quot;Omega-3 fatty acids are essential for a vast array of bodily processes such brain health, cardiovascular health and hormonal health. Both vegetarian and vegans have a fish free diet, meaning they are cutting out their greatest source of omega-3 fats. Whilst the precursor to omega-3 fats can be found from vegetarian sources such as flaxseeds, chia seeds and walnuts, the conversion rate to omega-3 within the body is low, meaning regular intake is needed.&amp;quot;  Calcium  &amp;quot;Vegans have a dairy free diet, which also means they are at risk of calcium deficiency. However by incorporating fruit, veg and pulses rich in calcium into the diet they can be ensured they get their daily dose. The absorption rate of calcium from plants may even be higher than from diary, as they are also rich in magnesium, which can aid absorption.&amp;quot; A plant-based diet doesn&amp;#039;t necessarily = healthy   Dr Marilyn Glenville PhD says:  &amp;quot;For both vegetarians and vegans it is important to think about eating healthily and not just cutting out meat. Unfortunately people can have unhealthy plant based diets because they are not eating any animal products and yet are living on unhealthy foods. I also don&amp;#039;t agree with some meat substitutes, which are often made with unhealthy ingredients.&amp;quot;   Food might take a bit more organisation  Shona Wilkinson, Nutritionist at SuperfoodUK.com says:  &amp;quot;People will have to be prepared to be a bit more organised with their eating habits. It&amp;#039;s going to be a lot more complicated and time consuming when you prepare your meals or eat out (unless it&amp;#039;s a vegan-only restaurant). Plan your meals in advance and always make sure you have the right ingredients in stock at home. This also applies for eating at other people&amp;#039;s houses. Although most people try to accommodate vegans or vegetarians, they might not be totally aware of dietary requirements or off limit foods.&amp;quot;  Don&amp;#039;t associate veganism with weight loss  Lily says:  &amp;quot;Veganism wouldn&amp;#039;t be my first protocol for weight loss. This is because vegan diets tend to be lower in protein and higher in starchy carbohydrates which is less successful for those trying to lose weight. However, if a diet has been previously rich in unhealthy processed foods and, veganism stimulates a change to incorporate more fresh vegetables, whole grains and pulses then weight loss will be inevitable.&amp;quot; &amp;quot;Whether changing your diet is for ethical or health reasons, cutting out whole food groups will also cut out a whole host of nutrients. People should never eradicate food groups without researching the potential nutritional deficiencies that may follow and finding alternative food or supplement sources.&amp;quot;   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.netdoctor.co.uk/healthy-eating/a26977/what-you-need-to-know-if-youre-thinking-of-going-vegan-or-vegetarian/>