What’s the go with vegetarian and vegan diets?

Vegetarian and vegan diets are becoming more popular ways of eating. Like any eating-plan, vegetarian or vegan doesn’t necessarily mean healthy!

If you are already vegetarian or vegan, or considering these options, it is essential that you’re getting the vitamins and minerals your body needs, and whatever you are replacing animal-based products with is actually nutritious. The trick is to stick to whole foods that are as close to their natural form as possible and, as always, be very wary of any highly-processed foods where nutrition can be compromised.

You also need to be careful to include certain nutrients that are more challenging to obtain from plant-based sources.

8 tips to make sure you’re getting what you need:

Protein: Ensure an adequate intake of protein and aim for variety, as some plant-based sources may be lower in certain essential amino acids. Beans, lentils, tofu, tempeh, quinoa, dairy or protein rich alternatives. and soy products are good to include (as well as eggs if you are eating those).
Vitamin B12: Vitamin B12 is primarily found in animal products, and a deficiency may lead to anaemia and neurological issues. You may need to consider a B12 supplement or fortified foods, especially if you are vegan. Plant-based sources high in B12 (such as spinach, beetroot, butternut squash, mushroom and potato) are often not enough.
Calcium: Dairy products are a major source of calcium, so if you are vegan and excluding dairy it's important to include alternative sources such as plant milks fortified with calcium, tofu (check for one which contains calcium in the ingredients list as not all of them do), leafy greens, and nuts. Canned salmon and sardines with their bones in are a great option if you still eat fish.
Iron: Plant-based iron (non-heme iron) is not as readily absorbed by the body as heme iron from animal products. Look to include iron-rich foods like lentils, beans, tofu, and dark leafy greens, and pair them with vitamin C-rich foods like oranges, kiwifruit, capsicums as it may help to enhance the absorption.
Omega-3 fatty acids: Include plant-based sources of omega-3s, such as flaxseeds, chia seeds, hemp seeds, and walnuts. You may likely need to consider algae-based supplements for DHA and EPA omega-3s, or fish oil supplements if that works for you as it can be very difficult to get enough through plant-based foods.
Zinc: Plant-based sources of zinc are less bioavailable than animal sources. Include zinc-rich foods like legumes, seeds, and whole grains, and consider zinc supplementation if needed. If you eat seafood, mussels are a great way to get zinc.
Iodine: Iodine is essential for thyroid function and is mainly found in seafood. Vegans may have lower iodine intake, so consider using iodised salt or incorporating seaweed into your diet.
Variety: Eating a diverse range of plant foods helps ensure a broad spectrum of nutrients. Include a variety of fruits, vegetables, whole grains, nuts, and seeds in your diet.

Gain a good understanding of these nutritional requirements and sources, and consider consulting a registered dietitian or nutritionist at Mission Nutrition for personalised advice. Anna Williams, Amy Allport, Kristol Nichol and Amy Judd can all support you on this journey.

Related:

My interview on Breakfast TV about how to get a healthy balance when eating vegetarian or vegan diets.

Healthy Food Guide resources:

Vegan recipes to try:

Kumara, Lentil And Spinach Layer Cake – you can swap out the suggested grated cheese on top for savoury yeast flakes (a good source of B vitamins, essential amino acids and trace minerals), or just leave the cheese off.

Vegan Chocolate Mousse - thick and creamy, and made with a surprising ingredient - aquafaba (the liquid you normally just throw away when you drain a can of chickpeas or other pulses). No chickpea taste I promise 😉

Vegan Burger Patties – adapted from a Jamie Oliver recipe - delicious, easy to make and seriously YUM (even for die-hard meat lovers)!