Vegetarian Diets

A vegetarian diet can be very healthy as many plant foods are lower in saturated fat and higher in dietary fibre. However, a healthy vegetarian diet requires careful planning to make sure it is well balanced, including a wide variety of foods to meet nutritional needs.

A vegetarian diet is based on plant foods. There are different types of vegetarian diets including:

• Vegan
  only plant foods are included
• Lacto
  dairy food is included
• Ovo-lacto
  dairy food and eggs are included

Without careful planning a vegetarian may be lacking in:

• protein
• iron (for further information see Anaemia)
• zinc
• vitamin B12 (especially vegan diets)
• calcium (especially vegan diets)

It is important that animal foods taken from the diet are replaced with other foods that provide similar nutrients. Try to include each day:

• eggs, dried beans, lentils, nuts or seeds
• high fibre bread and cereal foods
• dairy foods or calcium enriched soy foods
• a wide variety of fruits and vegetables
• small amounts of poly-unsaturated or mono-unsaturated fats

Eat less foods high in saturated fat, salt and sugar such as:

• snack foods
• cakes and biscuits
• takeaway foods

These foods are also lower in essential nutrients.

Because children have different nutrition needs to adults, care must be taken when planning a vegetarian diet for this group. Parents and carers should seek the advice of an Accredited Practising Dietitian (APD) if providing a vegetarian diet to children to ensure the diets meets the extra needs for children's growth and development.


An Accredited Practising Dietitian can provide expert nutrition and dietary advice on how to best meet nutritional needs while following a vegetarian diet.