According to Mari-Eva Ahja, vegetarian days certainly have a noticeable positive effect on our health, but it is consistency that is important here. “A vegetarian day could be taken as the first step in improving your eating habits. Research has shown that high consumption of vegetables and fruits is associated with a lower incidence of chronic diseases, such as cardiovascular diseases, type 2 diabetes and certain forms of cancer. Vegetarian food contributes to weight loss and also improves overall well-being, as it is rich in vitamins, minerals and fibre,“ says Ahja.

The environmental benefits of a vegetarian day are no less important. This is exactly the reason why the topic has been increasingly taken up in various industry guidance materials. For example, the sixth edition of the Nordic Nutrition Recommendations, published in 2023, focuses on environmental sustainability. The recommendations also explain, based on scientific research, how to promote health and save the environment with food, and why we should eat more fish and less meat, and promote a more plant-based diet. The nutrition recommendations point out that a healthy diet is also mostly sustainable. The recommendation to reduce red meat consumption is also in line with other global environmental and climate research reports. More information about the environmental benefits of a plant-based diet can be found, for example, on the climate change website managed by the Estonian Fund for Nature.

A plant-based diet will not make your menu boring

A plant-based diet can actually be really varied and nutritious. If we do not eat animal-based foods, we still have the following to choose from:

• legumes (various beans (kidney beans, broad beans, butter beans), lentils (red, green, beluga, etc.), peas);
• vegetables (e.g. carrots, potatoes, broccoli, cauliflower, corn, tomatoes, celery, asparagus);
• fruits (e.g. apple, avocado, melon, banana, plum, orange, pear);
• seeds (sunflower, pumpkin, sesame, poppy, chia, hemp, flax);
• almonds and nuts (Greek, Brazilian, cashew, hazelnut, coconut, pecan);
• berries (strawberry, fig, cherry, blueberry, lingonberry, goji);
• mushrooms (chanterelles, oyster mushrooms, white button mushrooms);
• cereal products (e.g. bread, pastries, buckwheat, amaranth, quinoa, breakfast cereals, muesli).

Semi-finished and finished products made from plants, mushrooms and other non-animal products (e.g. tofu, soy milk, vegetable pâtés, etc.) can also be chosen for a vegetarian meal. Vegan dishes can be made both raw and cooked, such as salads, smoothies, pastas, soups, steaks, sauces, pastries, oven dishes, tarts, cakes, candies, chocolates, spreads, and much more.

Vegetarian alternatives mimicking the flavours and textures of sausage, frankfurter, patty, cheese, milk, yogurt, ice-cream, mayonnaise, etc., are also available. Vegan spreads, sauces and drinks are mostly made from nuts, seeds, legumes or grains, and nutritious patties and steaks can be made from vegetables, legumes and grains.

Which plant-based foods should you choose?

According to Mari-Eva Ahja, it is also important to make informed choices when choosing and preparing plant-based foods, and food that is the least processed should be preferred. You should be careful when consuming highly processed ready-made foods. These are often high in fat, sugar and salt and can reduce the health benefits offered by vegetarian days.

“You should keep an eye on the wholesomeness of your menu, both on vegetarian days and at other times. A varied and balanced menu gives us all the nutrients that our body needs to function,” Ahja points out.

According to Estonia's updated nutrition recommendations, children should eat a minimum of five handfuls of vegetables, berries and fruits every day, and adults should eat a minimum of seven. “This recommendation is not a random one, but is based on research and scientific work that allow unequivocally concluding that the consumption of vegetables, berries and fruits is associated with better health. In addition, a higher proportion of plant-based foods supports environmental sustainability, as the ecological footprint of the production of plant-based food is generally smaller,” says Ahja.

Mari-Eva adds that a simple and practical guide to a balanced meal is the plate rule, according to which, half the plate should be filled with vegetables, a quarter with protein-rich foods, and a quarter with sides such as potatoes, whole-grain pasta, rice, etc. These proportions can also be taken as a basis for vegetarian day meals. Legumes – lentils, beans, peas, tofu – are a great source of vegetable protein.

In most cases, vegetarian options are separately highlighted in grocery stores, either with a separate price tag or label. For example, at Prisma stores, the vegetarian alternatives marked with a green leaf image are located next to other products of the same category, so there is no need to look for substitutes on any other shelf.