So you’re a vegetarian or a vegan, or you’re thinking about making the switch — great! Eating a plant-based diet has heaps of health benefits and is good for the planet too.

What is a plant-based diet?

A plant-based diet is exactly as the name suggests: a diet focusing on foods primarily made from plants. This includes fruits and vegetables of course, but also foods like grains, seeds, legumes, beans, nuts, and oils. It has been likened to having similar benefits to the Mediterranean diet, which is widely considered to be one of the healthiest food combinations available. 

‘Plant-based diet’ is an umbrella term that includes vegans and vegetarians. Being a vegetarian means you don’t eat meat or fish, but still eat animal products like milk and eggs. Vegan diets are more limited, as they don’t include meat, fish or animal products. 

Why go plant-based?

There are many reasons you might follow a vegetarian or vegan diet. Maybe you’re concerned about the environmental impacts of the meat industry, it’s part of your religion, it works better with your budget (plant-based diets can be much more affordable), or you simply don’t like the taste of meat and seafood. Check out our articles on whether you should go vego and eat green to learn more about plant-based diets! 

Whatever your reasons, there are some key things to consider when following a plant-based diet to make sure you’re getting all your essential vitamins and minerals. 

Don’t get us wrong, vegetarian and vegan diets are super healthy when they’re done right. In fact, many experts agree that vegetarian diets are healthier than the average Australian diet and that it decreases the risk of cardiovascular disease, diabetes, cancer and other illnesses. 

But like with any diet, we still have to ensure we’re getting the proper nutrition we need. After all, we could technically be vegan and eat Oreos all day, but that’s not going to keep our bodies and brains functioning… right? (I mean we kinda wish it did, but sadly this isn’t the case)

Learn about the changes that might occur in your body and how to make sure you have a healthy transition into a plant-based diet in this video. 

Tips for healthy plant-based eating

Eat enough protein

Ok, we know what you’re thinking… “Protein? Isn’t that for like, gym bros?” Yes and no — we’re talking about the same ‘protein’, but we’re not asking you to load up on protein shakes and go bulk up at the gym! 

Protein is actually essential for many bodily processes, including tissue building and repair. Protein is made up of smaller building blocks called ‘amino acids’, which can be categorised as either ‘non-essential’ (can be made by the body) or ‘essential’ (must be gained through diet). 

A ‘complete’ protein contains all the nine essential amino acids we need to have healthy, functioning bodies. However, most plant foods are not complete proteins, as they only have some of the nine essential amino acids. Although soy products (like tofu and miso), quinoa, and amaranth seeds are some exceptions! Consuming various sources of amino acids is the best way to ensure we get the protein we need. 

Some good plant-based sources of protein include:

• Legumes (e.g. beans, peas, and lentils)
• Nuts and seeds 
• Soy products (e.g. soy milk, tofu, tempeh)
• Whole (cereal) grans (e.g. oats and barley)
• Pseudo-cereals (e.g. quinoa, amaranth) 

Eating legumes and nuts daily, along with wholegrain cereals and pseudo-cereals allows us to eat a plant-based diet while getting adequate nutrient intake.

Get those minerals and vitamins

If you’re following a vegetarian or vegan diet, some common minerals and vitamins you need to ensure you’re getting enough of are iron, calcium, and vitamin B12. 

• Iron 

Iron is vital to keep our bodies running, as it transports oxygen through our blood and gives us energy. Plant-based diets are generally high in iron from plant foods like spinach, but this type of iron is called ‘non-haem iron’, which isn’t absorbed as easily as the iron in meat, called ‘haem iron’. A good solution to this is combining foods with non-haem iron with foods high in vitamin C (like orange juice), as this helps your body absorb iron. 

It also can be helpful to avoid eating anything with high levels of calcium (like dairy products) when consuming iron. This is because calcium inhibits iron absorption in the body! 

Good plant-based sources of iron include whole grains, legumes, tofu, dark leafy greens, and dried fruits. 

• Calcium

We all need calcium for strong bones and teeth, as well as the functioning of our nerves and muscle tissue. Vegetarians can get their daily dose of calcium quite easily by consuming dairy products such as milk, cheese, and yoghurt, but vegans must ensure they get enough calcium in other ways! Plant-based milk drinks fortified with calcium, tahini, some brands of tofu, leafy dark greens, legumes, and nuts are some good vegan options. 

• Vitamin B12

Vitamin B12 is key for red blood cell production. It helps maintain healthy nerves and a healthy brain. Vegetarian sources of vitamin B12 include dairy products and eggs. Vegans are more at risk of developing vitamin b12 deficiency, as it can only be found in animal products. Taking B12 supplements is often a good idea for those following a vegan diet. 

Most of these recommendations have been sourced from the Better Health website. Check out their page to learn more about eating healthy as a vegetarian or vegan!

Have a look at this breakdown by the University of Melbourne about the different nutrients required for a balanced plant-based diet, and where to find them. 

Importantly, make sure you have a chat with your GP before altering your food consumption. Be sure to be kind to yourself if you are changing your diet – slip-ups are ok. Eating a majority plant-based diet is better than eating a whole lot of meat so if you end up eating meat in moderation you are still helping out the planet and your body!