5 essential tips for vegetarians and vegans

If you are vegetarian or vegan, there are a number of important factors to consider to ensure you are meeting your daily nutrient requirements.

1. Before you start

It is important to consult with your doctor or dietician about your individual nutrition needs before starting any new diet or fitness program.

2. Choose your snacks wisely

Meal plans are designed to meet the recommended daily intake (RDI) or allowance (RDA) of protein. When choosing snacks, pay special attention to the high-protein options, like those that incorporate protein-rich plant-based soy products, nuts, seed, legumes and whole grains, as well as eggs and dairy if you’re vegetarian.

3. Vegans need extra care

If you are training while following the vegan meal plan, adequate protein intake is even more important. A breakfast smoothie with vegan protein powder should be in your planner three to four times a week, as this allows you to meet your protein requirements as well as all the essential amino acids which are particularly important when training.

4. Eating soy

Soy products (e.g. tempeh, edamame, tofu, miso) are featured each week because they’re a source of high-quality protein, plus calcium and other nutrients. But research suggests a number of potential health concerns due to the over-consumption of soy products, so conservative intake is recommended.

5. Supplements you may need

Many vegetarians or vegans can be lacking in essential nutrients. Please ensure you speak to your health professional as you may need to supplement the meal plan based on your individual needs. A few hard-to-get nutrients as a vegetarian or vegan are:

Iron - Absorption of iron from plant foods is lower than from animal products. Some people (such as growing children, endurance athletes and pregnant women) require more iron than others.

Vitamin B12 - It’s essential for energy production, brain function and producing red blood cells, but adequate B12 cannot be gained through a plant-based diet as it is mostly found in animal sources.

Omega-3 fatty acids - Omega-3 is a polyunsaturated fat that helps keep your cholesterol balanced and your heart in good health. The best source of omega-3 is fish and seafood. While flaxseed oil is often promoted as a source, it contains a non-active form that the body finds hard to convert.

Calcium - If you’re vegan, you need to pay special attention to getting enough calcium. While dairy can boost the calcium intake of those on the vegetarian plan, those eating vegan need to include a mix of higher calcium plant-based foods such as tofu, nuts, seeds, non-dairy fortified milks and green vegetables.