When you decide to stop eating meat, stop eating fish or stop eating both meat and fish, it is important not to do this blindly, but to look carefully into any points of attention for your body.
Not eating meat and fish means that you do not get all the nutrients your body so badly needs.
Essential nutrients
How does that work exactly? Your body needs essential nutrients to keep all the processes in the body running properly. Proteins, for example, are indispensable for the development of strong muscles and a good immune system. Meat is a major supplier of protein.
Proteins can also be found in dried legumes, eggs, dairy products and grains, products you can eat as an alternative if you do not eat meat or fish. For those who eat no meat and fish, it is important to combine foods to get enough protein. But the proteins in legumes, for example, are different from those in grains, which is why it is important to eat a food from each category at every meal.
And iron from meat, for example, is more easily absorbed by your body than iron from plant-based products. So that requires extra attention if you consciously choose not to eat meat and fish.
What do you need if you do not eat meat, but do eat fish? Or if you eat no meat and no fish?
Which nutrients do you miss if you do not eat meat? If you are going to stop eating meat, make sure you get enough protein, iron, vitamin B1 and B12.
Not eating meat, but still eating fish?
Then eat legumes or a portion of nuts, or seeds, eggs, soy products and fish instead of meat, preferably oily fish. In addition, it is good to have vegetables, bread and other grain products and dairy.
Moreover, vegetarians need 20% more protein than people who do eat meat. If you eat no animal products at all, you need 30% more protein than people who do eat meat and fish. This has to do with the amino acids in proteins and their digestibility.
No fish, but meat: what do you miss then?
Not eating fish? Unfortunately, fish cannot be replaced one-to-one, because the health benefits of fish are unique. This applies especially to a diet in which you choose not to eat meat and fish. However, you can get the fatty acids EPA and DHA from fish by taking fish oil (capsules), so you can continue to benefit from the health benefits of omega 3.
Order fish oil or vegan algae oil easily online!
Which nutrients do you need as a pregnant vegetarian or vegan?
Are you pregnant and following a vegan or vegetarian diet? Then keeping an eye on your needs is extra important. Especially if you choose not to eat meat and fish during pregnancy, supplementation is necessary. Do you eat no fish, or fish less than twice a week? Then keep your omega 3 fatty acids up to par by taking supplements.
Omega 3 is extra important for your unborn baby and while breastfeeding.
Pregnant and not eating meat and fish: what extra do you need?
When you are pregnant, the omega 3 fish fatty acids EPA and DHA from fish or fish oil are needed for the development of the baby's retina and brain. Maternal intake of DHA contributes to the normal development of the eyes of the foetus and of breastfed infants
In the last 3 months of pregnancy and in the first months after birth, your baby's brain grows proportionally very fast. Your baby draws this omega 3 from the mother's body.
Do you want to supplement omega 3 as a vegetarian or vegan? Then take algae oil capsules as a supplement.
View the Arctic Blue products online and discover the possibilities!
