What are vegetarian and vegan diets?

Vegetarian and vegan diets prioritise foods that come from plants. These diets help reduce your risk of chronic disease. A well-balanced vegetarian diet can supply your body with all the protein and minerals and most vitamins it needs. A vegan diet needs extra attention.

Vegetarians don't eat meat, poultry or seafood. However, there are different types of vegetarian and vegan diets:

• Ovo-vegetarians eat eggs.
• Lacto-vegetarians eat dairy products.
• Lacto-ovo-vegetarians eat eggs and dairy products.
• Pescatarians eat fish and other seafood products. Many pescatarians will also eat dairy and eggs, however this is a personal choice.
• Vegans don't eat any animal products, including honey and gelatine.
• Ento-vegans follow a vegan diet but eat edible insects.

People may follow a vegetarian or vegan diet for health reasons or as a religious, environmental, ethical or economic choice.

What are the health benefits of a vegetarian diet?

Vegetarian diets can be good for your health when well planned. A vegetarian diet based on vegetables, legumes, beans, wholegrains, fruits, nuts and seeds can help reduce the risk of:

• heart disease
• high blood pressure
• stroke
• type 2 diabetes
• obesity

A vegetarian diet can also reduce the risk of other conditions including:

• some types of cancer
• gallstones
• kidney disease
• gout
• diverticular disease

Dietary fibre in a plant-based diet increases the 'good' bacteria in your bowel. This can:

• improve gut health
• reduce inflammation

How can I meet my nutritional needs with a vegetarian or vegan diet?

A well-planned vegetarian diet that includes a variety of plant-based foods can meet your nutritional needs. This includes foods from the 5 food groups. However, some nutrients may need special attention.

A vegan diet requires extra care to ensure your body gets enough nutrients — particularly in the case of children's diets.

Here's how you can get enough protein, calcium, iron and other nutrients on a vegetarian or vegan diet.

Protein

Protein is made up of amino acids. Essential amino acids can't be made in the body. They are typically found in meat, poultry, fish, eggs, milk, cheese and yoghurt.

Not all plants have all the essential amino acids. However, you can get all the amino acids you need by eating a variety of plant sources of protein each day.

Good sources of protein include:

• legumes such as chickpeas, lentils and beans
• soy products such as soy yoghurt and tofu
• nuts, except coconut
• seeds such as sunflower, pumpkin, chia and sesame
• wholegrains such as brown rice, oats, barley, quinoa and buckwheat

Calcium

Lacto-vegetarians get calcium from milk, cheese and yoghurt. Calcium is important for strong bones and teeth, muscle and nerve functioning and forming blood clots.

Good sources of calcium for vegans include:

• tofu processed with calcium salt (check the label)
• soy or alternative milk drinks with added calcium (check the label)
• cereals or fruit juices with added calcium (check the label)
• some nuts, such as almonds and Brazil nuts
• tahini, a paste made from sesame
• leafy dark green vegetables, such as broccoli and Asian greens

Iron

Iron is important for producing blood and moving oxygen around the body. There are 2 types of iron in food — haem and non-haem. Haem iron is absorbed better than non-haem iron. Meat, poultry and seafood are sources of haem iron. Eggs and plant foods have only non-haem iron.

Plant-based foods can still give your body enough non-haem iron. However, they should be eaten with foods high in vitamin C to help your body absorb the iron. Therefore, include a wide variety of fruits or vegetables which are rich in vitamin C at each meal.

Good sources of iron include:

• legumes such as lentils, beans and chickpeas
• firm tofu or tempeh
• pumpkin seeds and sunflower seeds
• nuts, especially cashews and almonds
• wholegrain cereals such as oats or muesli, wholemeal bread, brown rice, amaranth and quinoa
• dried apricots
• vegetables such as kale, broccoli, spinach and green peas

People who menstruate (have periods) need about twice as much iron as people who don't menstruate. This is to replace the amount lost in blood until menopause, when menstruation stops.

Pregnant people need even more iron, although they're better at absorbing non-haem iron.

If you're concerned about your iron levels, see your doctor about getting a blood test.

Vitamin B12

Vitamin B12 helps blood form and allows the nervous system to function properly.

Sources of vitamin B12 include:

• milk, cheese and yoghurt
• eggs
• some soy or alternative milk drinks and breakfast cereals (check the label)
• some vegetarian burgers and similar products (check the label)

Mushrooms, tempeh, miso and sea vegetables don't provide B12. These foods contain a compound that is like B12, but doesn't work like B12 in the body.

If you follow a vegetarian diet, you should make sure these foods are part of your diet. If you follow a vegan diet you might not be able to get enough vitamin B12 from your diet. It's recommended that you take vitamin B12 supplements to avoid vitamin B12 deficiency — including anaemia.

If you're concerned about your vitamin B12 levels, see your doctor about getting a vitamin B12 test.

Omega 3 fats

Omega 3 is important for your general health and helps to protect you against disease.

Your body makes only a very small amount of long-chain omega-3 fats, so it's essential to get them from your diet.

Long-chain omega 3 fats are found in fish, seafood and seaweed. Flax, chia and hemp seeds and oils also provide short-chain omega-3 fats.

If you follow a vegan diet, you can take an algal-based omega-3 supplement to make sure you'll get enough long-chain omega-3 fats.

People who are pregnant and young children who are vegetarians should also take an omega-3 supplement.

Vitamin D

You need vitamin D for bone health and your immune system.

Eggs are a source of vitamin D. Some plant-based dairy products such as milk and margarine are strengthened with vitamin D (check the label).

You can most easily get vitamin D from safely exposing your skin to the sun for 15 minutes each day, or by taking a vegan-friendly supplement.

If you're concerned about your vitamin D levels, see your doctor about getting a vitamin D test.

Is a vegetarian diet safe for my child?

A vegetarian diet can be safely followed during pregnancy and breastfeeding. However, careful planning is needed to make sure your baby is getting enough nutrients to thrive. Supplements may be necessary.

If you are following a vegan diet during pregnancy and breastfeeding, a vitamin B12 supplement is especially important for your baby's brain development. Talk to your doctor or dietitian for advice.

For babies, breastmilk or formula is sufficient for up to 6 months. Following this, you can introduce your child to a vegetarian or vegan diet, but careful planning is needed to make sure they get enough nutrients to grow and develop. They may need to take supplements, especially if they are following a vegan diet.

Plant-based milks are not recommended for babies under 12 months. Plant-based milks strengthened with nutrients can be introduced after this age with guidance from a doctor or dietitian.

Iron-rich foods are important for babies and children, especially those on vegetarian or vegan diets. Energy needs should be met with a variety of foods, including both high-fibre and low-fibre options.

Before putting children, especially babies and toddlers, on a vegetarian or vegan diet, talk to your doctor, child health nurse or dietitian to ensure they get all the nutrients they need.

What about meat alternatives?

There are many meat alternatives available, such as plant-based burgers and sausages. Many are enriched with vitamins and minerals such as iron and B12 and can offer similar nutrition to beef burgers. The difference is that they are plant-based. This is better for the environment.

In addition, consider cultured meat. This is made by painlessly taking cells from animals and growing meat in a lab without harming the animals. This lab-grown meat is better for animals and the environment and offers health benefits compared to regular meat.

Look for the healthier brands with less salt and saturated fat when choosing your meat alternatives.

Should I see a dietitian?

It's best to consult with a dietitian if you want to start a vegetarian or vegan diet. You should visit a dietitian if you:

• intend to start a vegan diet
• intend a child or toddler to follow a vegetarian or vegan diet
• have a history of iron deficiency
• are pregnant, breastfeeding or planning a pregnancy

Tips for vegetarians and vegans

• eat a variety of plant foods including wholegrain breads and cereals, legumes, nuts, seeds and beans
• make sure your milk substitutes are calcium enriched
• get your iron levels checked
• if you are following a vegan diet, also include a vitamin B12 supplement

Resources and support

For expert nutrition and dietary advice, visit Dietitians Australia. They offer personalised support to enhance your health and wellbeing.

Check out the Australian Guide to Healthy Eating to see which foods to include in a balanced diet.

Nutrition Australia aims to inspire healthy eating through information, education and consultation services.