What is a healthy vegetarian diet?

It seems many people have a misconception that vegetarians lack several vitamins and minerals in their diets. Although it is easy to leave out some essentials, it is just as simple to maintain a perfectly balanced diet as long as you know what you’re doing. Below are some tips that can help to make your vegetarian diet the healthiest it can be.


# Learn how to cook it yourself- Prepared foods are always so easy and convenient, but they also include ingredients that wouldn’t be necessary if you made them yourself.

# Don’t turn down the beans and lentils-These hearty meal-time necessities are loaded with protein, iron, fiber and other nutrients that vegetarians and meat-eaters need to stay healthy. Women especially need to double-up their servings to ensure they get enough of these essentials. Vegetarian chili makes for a great and tasty bean-filled meal.

# Fill up on fortified soymilks-B12 is an essential nutrient that many people get from eating meat. Not so easy for a vegetarian, is it? Many soymilks are fortified with B12 (check the labels), but you can get it in pill-form as well.

# Soak up the sun-That’s right, catching rays (with some protection, of course!) is essential to maintaining a healthy vegetarian diet. Vitamin D comes from sunlight, and is a crucial part of any diet, vegetarian or otherwise. Other sources of Vitamin D include milk, fortified soymilk and vitamin D pills.

# Go nuts- Almonds, flax seeds, walnuts and cloves contain Omega-3 fatty acids, which help to regulate cholesterol. Plus they taste great! Beans also contain a good amount of this nutritional essential.

# Never say no to water- This has been a long-time rule for everyone that still holds true. Drinking plenty of water helps keep your body working at its best!

# Keep your bones healthy and strong-Make sure to always get enough calcium. Of course it can come from dairy products, but not everyone has to go that route. Calcium can also be found in tofu, soy, molasses and fortified orange juice. Pill form is available as well.

# Load up on leafy greens-Greens are such a great source of so many crucial vitamins, such as C, K, A, iron and calcium, plus they are a great source of fiber. Broccoli, spinach and lettuce are some great examples that will give you a serious vitamin boost.

At Hawksby & Dickens – The Business Caterer, we understand the importance of a balanced diet. Meeting catering in the past has been limited in variety and nutritional value. We have worked hard to change this and are proud to unveil our Healthy options range of sandwiches. We have blended a selection of products to meet strict nutritional criteria yet maintain the same high standards in quality. Complement the sandwiches with a fresh fruit platter and crudités, and you have a tasty meal that is bursting with ‘goodness’.

For more information, why not call us today on 0844 561 6846 or visit us at www.hawksby.co.uk

Healthy eating: A recipe for success

Eating well needn't be a chore. Follow these top tips and your taste buds will be as happy as your doctor.

Which of the following is the best source of vitamin C?
a. Brussels sprouts
b. Sweet peppers
c. Oranges

Think you know? Well, you might be surprised to learn that it's the much-maligned brussels sprout and not the commonly heralded orange that provides the highest level of this vital vitamin.

Eating the right foods and avoiding certain things will put a spring in your step and help ward off illness. Unfortunately getting the right information can be a challenge, with dozens of common misconceptions flying around the internet, the gym and the pub, expounded by self-appointed "experts".

If you want to get your facts straight, it pays to turn to those really in the know. Why not start by taking The Co-operative's 'How healthy are you?' quiz. That will reveal how much you really know about leading a healthy lifestyle. You may be surprised by some of the answers.

One thing that won't surprise you is the government's suggestion that we should all eat five portions of fruit and vegetables each day. Although the benefits of produce such as leafy greens and bright citrus fruits have been known for decades, many of us still don't eat as many of them as we should, mostly touting the universally accepted truth that healthy food is dull.

But we say that's rubbish. It is possible to eat well without sacrificing taste or fun.

At Hawksby & Dickens – The Business Caterer, we understand the importance of a balanced diet. Meeting catering in the past has been limited in variety and nutritional value. We have worked hard to change this and are proud to unveil our Healthy options range of sandwiches. We have blended a selection of products to meet strict nutritional criteria yet maintain the same high standards in quality. Complement the sandwiches with a fresh fruit platter and crudités, and you have a tasty meal that is bursting with ‘goodness’.

or more information on our Manchester catering, why not call us today on 0844 561 6846 or visit us at www.hawksby.co.uk

Bangers and mash most popular comfort food

Bangers and mash is the most popular comfort food during the credit crunch, according to a survey which claims most Britons are putting on weight because of the recession.

The traditional British dish got 16 per cent of the vote, beating fish and chips into second with 15 per cent and beans on toast into third with 10 per cent.

The survey was commissioned by TV channel Good Food, which quizzed more than 3,000 British adults about their current eating habits compared with last year.

It showed British people eating more during the financial downturn with 77 per cent of consumers saying they have upped their food intake since the recession started.

More than half of those surveyed revealed that they had put on weight in the last six months as they ate comfort food to get through the recession.

Eating habits are also changing with 38 per cent saying they prefer to socialise with friends at home instead of being in a pub (22 per cent) or going to a restaurant (19 per cent).

Richard Kingsbury, head of the Good Food channel, said: "It's heartening to know that even if people can't afford to go out they are still having fun with good food and the friends they've invited round.

"Food programmes have played a part in giving people the confidence and creativity to have a go at cooking for friends whether it be bangers and mash or Thai green curry."

The average spend on groceries has increased by £35 compared with last year, with 39 per cent saying they are now more budget-conscious.

Luxury foods such as steak did badly, with 52 per cent deciding not to buy it in the current economic climate.

Chocolate cake, however, did well in the study, featuring in the top five comfort foods with eight per cent of the vote.

Celebrity chef Brian Turner said: "At a time when we are getting less for more when we buy food, comfort deserts such as chocolate cake, fruit crumble and custard and treacle sponge with custard are helping to put a smile back on our faces.

"It's feel-good food for Britain at its best."

Most popular comfort food

Bangers and mash (16%)

Fish and chips (15%)

Baked beans on toast (10%)

Chocolate cake (8%)


At Hawksby & Dickens – The Business Caterer, we understand the importance of a balanced diet. Meeting catering in the past has been limited in variety and nutritional value. We have worked hard to change this and are proud to unveil our Healthy options range of sandwiches. We have blended a selection of products to meet strict nutritional criteria yet maintain the same high standards in quality. Complement the sandwiches with a fresh fruit platter and crudités, and you have a tasty meal that is bursting with ‘goodness’.

or more information on our Manchester catering, why not call us today on 0844 561 6846 or visit us at www.hawksby.co.uk