What are vegetarian and vegan diets?

Vegetarian and vegan diets prioritise foods that come from plants. These diets may help reduce your risk of chronic disease such as diabetes and heart disease. A well-balanced vegetarian or vegan diet can supply your body with all the protein, minerals and most vitamins it needs. If you are vegan, it is recommended to take a vitamin B12 supplement.

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, avoiding meat and poultry.
• Pescavegans do not eat eggs or dairy.
• Vegans don't eat any animal products, including honey and gelatine.

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 or vegan diet?

Vegetarian and vegan diets can be good for your health if you plan well. A vegetarian or vegan 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
• some types of cancer

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

• gallstones
• kidney disease
• diverticular disease

Dietary fibre in a plant-based diet can help:

• improve gut health
• improve digestion
• 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 — especially for children.

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 and beans
• tofu
• nuts and seeds
• wholegrains such as brown rice, polenta, quinoa and buckwheat

Calcium

You can get calcium from milk, cheese and yoghurt. Calcium is important for strong bones and teeth, and muscle and nerve functioning.

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
• leafy dark green vegetables, such as broccoli, kale 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. Include a wide variety of fruits and vegetables that are rich in vitamin C at each meal.

Good sources of iron include:

• legumes such as lentils, beans and chickpeas
• firm tofu
• nuts, including cashews and pistachios
• wholegrain cereals and bread
• dried fruits
• dark green leafy vegetables such as broccoli, spinach and green peas

People who menstruate (have periods) need about twice as much iron as people who don't menstruate. This replaces 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 form blood and supports the nervous system.

Sources of vitamin B12 include:

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

Some plant foods contain small amounts of vitamin B12, including some mushrooms, tempeh and sea vegetables such as nori. The amount can vary. Some studies suggest that nori contains active vitamin B12 and may help improve vitamin B12 levels in people following a plant-based diet. If you follow a strict vegan diet, it is recommended 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 fats are important for your general health and help protect you against disease.

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 get enough long-chain omega-3 fats.

People who are pregnant and young children who follow a vegetarian diet should also take an omega-3 supplement.

Vitamin D

Vitamin D is important for bone health and supporting 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).

Most people can get enough vitamin D from safe exposure to sunlight. Vitamin D is also available as a supplement.

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

Is a vegetarian or vegan diet safe for my child?

A vegetarian or vegan diet can be safe for your child if it is carefully planned. Children need enough nutrients to support healthy growth and development, and some may need to take supplements, especially those who follow a vegan diet.

Plant-based diets can sometimes be low in important nutrients. These include protein, calcium, vitamin D, iodine, iron, zinc, and omega-3 fats. Vegan children may also not get enough vitamin B12, which is important for brain development.

Plant-based diets are often lower in energy (calories). If a diet is not planned well, it may affect your child's growth and development.

Bone health is also important during childhood because this is when strong bones are built. Low intake of nutrients such as calcium and vitamin D can affect bone strength.

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. 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.

Before starting your child, baby or toddler, on a vegetarian or vegan diet, talk to your doctor, child health nurse or dietitian to make sure they get all the nutrients they need.

What about meat alternatives?

Many meat alternatives are now available, such as plant-based burgers and sausages.

Some are fortified with nutrients such as iron and B12, which can help them offer similar nutrition to meat. Because they are made from plants, they can also have a lower environmental impact than traditional meat.

Another emerging option is cultured (lab-grown) meat. This is grown from animal cells in a lab without harming animals. Cultured meat could also be better for the environment, while still providing nutrients similar to regular meat.

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:

• plan on starting a vegan diet
• plan for 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 enriched with calcium.
• Get your iron levels checked.
• If you are following a vegan diet, also include a vitamin B12 supplement.
• Look for the healthier options with less salt and saturated fat when choosing meat alternatives.

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.

NSW Health has a fact sheet about vegetarian eating for children and its management.

The Healthy Eating Advisory Service provides menu planning for vegetarian and vegan diets in languages other than English.

Information for Aboriginal and/or Torres Strait Islander peoples

Healthinfonet provides nutrition resources for Aboriginal and/or Torres Strait Islander peoples.

Get Up & Grow by the Australian Government provides healthy eating resources for Aboriginal and/or Torres Strait Islander parents.

Eat for Health has a guide to healthy eating for Aboriginal and/or Torres Strait Islander peoples.