You’ll need good sources of protein to meet your daily quota without overloading on fat or calories. Use dietitian Jennifer Low’s quick guide
PROTEIN IS ESSENTIAL FOR GROWTH and development – it helps build muscles, skin and body organs. Most meat eaters meet these requirements, but it’s not so easy for vegetarians and vegans. Cut out meat and fish and you’ll need to step up plant protein in the shape of beans, pulses and lentils, nuts and seeds, dairy products, eggs and wholegrains.