Essential nutrients for plant-based diets

A healthy vegetarian couple prepare a meal

If you follow a plant-based diet, you may risk removing essential nutrients for a healthy body. Here’s our advice on making sure you eat a balanced diet.

If you remove some or all animal products from your diet, you may not get enough of important nutrients. This because your body can’t absorb some nutrients from plant-based sources as easily as it can from meat, fish or diary. You should plan your meals to ensure that they include suitable sources of all the nutrients your body needs.

Type of vegetarian diet	Dairy	Eggs	Meat	Fish	Poultry
Vegetarian	Yes	Yes	No	No	No
Lacto	Yes	No	No	No	No
Ovo	No	Yes	No	No	No
Vegan	No	No	No	No	No

Balanced diet

Regardless of whether you are a vegan, vegetarian or follow an other plant-based diet, the national healthy eating recommendations still apply to you. This means you should eat:

At least 5 portions of a variety of fruit and vegetables
Starchy foods such as bread, cereals, potatoes - choose wholegrain and fortified cereal products where possible
Moderate amounts of alternatives to meat and fish, such as tofu, soya, textured protein, beans or eggs.
Some dairy products or alternatives, such as fortified soya milk and yoghurts. Choose low fat varieties
Limit foods that are high in fat, sugar and salt, such as chocolate, biscuits and crisps. These foods are low in nutrients and high in calories

The tables below can help you choose enough protein, iron, vitamin B12, Calcium, Omega 3 fats and Vitamin D for a healthy diet.

Alternative sources of essential nutrients

Protein

Helpful information

Dairy products
Eggs
Beans
Lentils
Chickpeas
Tofu
Quorn
Soya products
Nuts

Two servings per day

One serving is:

2 eggs
100g / 4 oz soya or tofu
125g / 5 oz hummus
6 dessertspoons of peas, beans or lentils
40g / 1.5 oz unsalted nuts or peanut butter or seeds

Iron

Pulses
Eggs
Wholemeal bread and flour
Breakfast cereals fortified with iron
Dark green, leafy vegetables, such as watercress, broccoli and spring greens
Nuts
Dried fruits, such as apricots, prunes and figs

Iron from plant-based food is not as easily absorbed by the body as iron from meat.

To help you absorb iron, eat some vitamin-C rich foods at the same time, such as citrus fruits, strawberries, tomatoes, broccoli or orange juice.

Vitamin B12

Dairy products
Eggs
Breakfast cereals fortified with B12
Unsweetened soya drinks fortified with vitamin B12
Yeast extract, such as Marmite, which is fortified with vitamin B12

B12 is only found naturally in foods from animal sources so it can be difficult, particularly for vegans, to consume adequate quantities. Becuase of this you may need a vitamin B12 supplement. Ask your doctor for advice.

Calcium

Green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach
Fortified unsweetened soya, rice and oat drinks
Calcium-set tofu
Sesame seeds and tahini
Pulses
Brown and white bread (in the UK, calcium is added to white and brown flour by law)
Dried fruit, such as raisins, prunes, figs and dried apricots

Three servings per day

One serving is:

1 large glass (200ml) of milk or calcium enriched soya milk
125ml yoghurt/calcium enriched soya yoghurt
25g/1oz cheese/calcium enriched soya alternative

Omega 3 fats

Rapeseed oil
Walnuts
Soya oil
Ground flaxseeds
Soya beans
Chia seeds

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. For that reason, you may need an Omega 3 supplement. Ask your doctor for advice.

Vitamin D

Fortified (with added vitamin D) products such as:

Fat spreads
Breakfast cereals
Unsweetened soya products

People on the island of Ireland don’t get enough vitamin D from their diet or from the effect of sunlight on their skin. So, people are recommended to take Vitamin D supplements. The amount you need depends on your age, your skin tone, how much time you spend outdoors and the time of the year. Read more here.