"The ingenious combination of ingredients is the key to a balanced and varied vegetarian diet"

Yovanee Veerapen Dietitian & Nutrition Consultant 

Can you explain what a balanced vegetarian diet consists of and what its main health benefits are?

A balanced vegetarian diet includes several essential food groups: plant-based proteins, quality carbohydrates, vitamins, minerals, good fats, high-fibre foods, fruits, vegetables and antioxidants. These beneficial components strengthen the immune system and promote good health.

Some people who are considering a vegetarian diet are concerned that they may not be getting all the nutrients they need. What are the key elements they should consider to ensure a complete diet?

It is indeed important to be aware of nutrient deficiencies when following a vegetarian diet. This is particularly important for vitamin B12, vitamin D and iron. Key foods include green leafy vegetables, pulses (chickpeas, lentils), nuts (almonds, cashews) and seeds (linseed, sunflower, pumpkin), which are rich in vitamins and minerals. However, it is advisable to consult a healthcare professional to determine whether supplements are necessary.

Protein is often associated with meat, so how can you get enough protein in a vegy diet?

Adequate protein intake in a vegetarian diet can be achieved through a variety of plant sources. Pulses (beans, chickpeas, lentils), nuts (almonds, cashews), seeds (linseed, sunflower) and tofu are rich in protein. Dairy products can also be included, depending on the type of vegetarian diet you follow (lacto-vegetarian, ovo-vegetarian, lacto-ovo-vegetarian). The variety of these sources allows for balanced and tasty meals.

Nutrient deficiencies are often discussed in vegetarian diets. How can these concerns be effectively addressed?

To prevent nutrient deficiencies such as iron, calcium, vitamin B12 and vitamin D, medical advice is recommended. A well-planned vegetarian diet that includes sources rich in these nutrients (green leafy vegetables, dairy products, legumes) may be sufficient. If necessary, supplements can be considered in consultation with a healthcare professional, depending on individual needs.

Meal planning is the key to a balanced diet. Can you give practical tips on planning vegetarian meals for the whole family, taking into account the specific needs of children and adults?

Planning meals over a week ensures a varied and nutritious vegetarian diet. Considering different food groups such as plant-based proteins, quality carbohydrates, vegetables, fruits and good fats can create flavourful combinations. For children, make sure sources of calcium and essential vitamins are included. It is important to adjust portions according to age and individual needs.

Mauritians value their richly flavoured local dishes. How can they maintain the diversity and delicacy of their cuisine while maintaining a balanced vegetarian diet?

It's clear that Mauritians have a strong attachment to their local cuisine, which is renowned for its rich flavours. The key to preserving the variety of flavours lies in the way the ingredients are combined. Stews and curries with vegetables such as chickpeas can be enhanced with aromatic herbs and spices. Eating a balanced diet does not mean sacrificing flavour and indulgence. It's about knowing how to use ingredients in a sensible way.

When replacing traditional meat-based ingredients, Mauritians can explore interesting alternatives. Jackfruit, for example, is a fascinating vegetable. Incorporated into curries with chickpeas, it offers a rich and satisfying texture reminiscent of meat. Tofu is also a relevant choice, though naturally flavourless. By sautéing it with spices and other ingredients, or incorporating it into curries, delicious dishes can be created. A handy tip for tofu is to freeze it for at least a day to give it a spongy texture when defrosted. When cooked with a sauce, tofu can absorb flavours for a more intense experience.