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 There’s a trend toward eating more vegetarian meals because of a greater recognition of the advantages of a plant-based diet.
A well-balanced plant-based diet can provide adequate amounts of essential nutrients and be high in fibre, low in saturated fats and rich in beneficial phytochemicals. |
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 These phytochemicals, which have only been found in plants, have been shown to contribute to optimal health and reduce the risk of disease1. Research suggests that those eating vegetarian diets have a reduced risk of heart disease, cancer, diabetes and obesity. More and more health conscious and environmentally concerned people in Western countries are choosing the vegetarian eating option.
Why Do People Choose a Vegetarian Diet?
People choose to adopt a vegetarian diet for many reasons, including environmental concerns, religious beliefs, animal rights issues and to promote health, vitality and longevity. In terms of health, a vegetarian diet based on a wide variety of plant foods can provide a range of benefits.
Research shows that vegetarians live longer and have a reduced risk of lifestyle diseases such as obesity, heart disease, hypertension, stroke, diabetes, many cancers and osteoporosis1.
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Types of Vegetarian Diets
There are two main types of vegetarian diets. These are:
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A ‘lacto-ovo’ vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.
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A ‘vegan’ diet, which consists only of plant foods, avoiding all animal products, including honey and gelatine.
With some planning, both of these eating styles can provide sufficient nutrients for good health.
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Enjoying Healthy Vegetarian Eating
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Have balance, variety and moderation in your diet
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Eat mostly breads and cereals (preferably whole grain varieties), vegetables, fruits and legumes
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Make meals attractive, tasty and appetising
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Include some plant-based sources of iron such as wholegrains and iron fortified cereals, soy foods and other legumes, nuts and seeds at each meal.
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Eat foods containing a good source of vitamin C, such as citrus fruits, berries, tomatoes, capsicum, broccoli and cabbage, with your meal, to help increase the amount of iron your body absorbs.
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To increase vitamin B12 intake, regularly consume dairy milk or a vitamin B12-enriched alternative such as So Good®.
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To increase calcium intake, include dairy milk or a calcium-enriched soy drink in your meals. Other plant-based sources of calcium include: almonds, dried figs, tofu and Asian green vegetables.
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Food & Nutition Tips
Key Nutrients for Vegetarians
 - Iron: Iron is an essential mineral needed by your body for use in many functions, including oxygen transport and energy production.
Tips to increase iron intake:
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Include foods such as wholegrains and iron-fortified cereals, soy foods and other legumes and nuts and seeds, at each meal.
- Include a good source of vitamin C (such as citrus fruits, fruit juice, berries, tomatoes, capsicum, broccoli and cabbage) with each meal to help increase the amount of iron your body absorbs.
- Avoid drinking tea, coffee or cola drinks with your main meals.
- Calcium: Calcium is an important nutrient for healthy bones and teeth. In addition, it plays a role in the clotting of blood and the functioning of nerves and muscles.
Tips to increase calcium intake:
- Include dairy milk or a calcium-fortified soymilk each day. For example, on your breakfast cereal, in a smoothie or in desserts (such as custard).
- Include other plant-based sources of calcium, such as almonds, dried figs, tofu and Asian green vegetables regularly.
- Zinc: The mineral zinc is needed for a wide range of functions in your body, such as ensuring a healthy immune system.
Tips to increase zinc intake:
- Consume nuts, seeds, legumes and wholegrains regularly.
- Choose wholegrain breads and cereals over more refined varieties. While phytates present in wholegrains can reduce the amount of zinc absorbed by the body, wholegrains contain more zinc than refined grains.
- Include breads made with yeast regularly.
- Try tempeh (an Asian ingredient based on soybeans) in meals occasionally.
- Vitamin B12: Vitamin B12 is an essential vitamin required by the body to make red blood cells, DNA and to make a protective layer around nerve cells. Vitamin B12 occurs naturally in animal foods only, however, some plant-based foods are now B12 fortified.
Tips to increase vitamin B12 intake:
- Consume dairy milk or a vitamin B12-fortified alternative such as B12-fortified soymilk on a daily basis.
- Look for other plant-based foods that have added vitamin B12 such as some soy burgers, soy schnitzels and some yeast spreads.
- If you follow a vegan diet and don't regularly consume vitamin B12-fortified foods, consult your doctor or accredited practising dietitian (APD) regarding vitamin B12 supplements.
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