These days, vegetarian and vegan diets are becoming  a lot more common due to a range of factors including dislike due to taste, cultural beliefs and personal beliefs to name a few.

Vegetarian diets can be very healthy, however, they must be carefully planned with an Accredited Practising Dietitian to ensure that all nutrients that we, as humans are required to consume, can still be met whilst vegetarian.

8 Key Nutrients to be aware of 

1. Protein
Protein is an essential nutrient that allows the body to repair and rebuild muscle and protect the immune system. It is important to also note that there is no benefit in overloading protein consumption if your body does not require it, as the body will excrete any extra protein not required. Throughout childhood and teenage years, through pregnancy and lactation, and also through illness or recovery from surgery, your body requires more protein. Also, for those over the age of 65, research is now showing that this population also require higher levels of protein to support the degeneration of bones through the ageing process.

Food sources: Legumes, soy foods (tofu, tempeh, soymilk), textured vegetable protein, Quorn protein, dairy products, eggs and wholegrains.

2. Iron
Iron has a purpose of carrying oxygen in the blood cells to be utilised by the body for energy. It is common to see a large number of people on the vegetarian diet deficient in iron or experiencing anaemia.

Food sources: Dried beans, nuts, seeds, wholegrain bread, cereal, iron fortified foods (bread and cereals) and green leafy vegetables.

3. Zinc
Zinc assists with wound healing, healthy skin and immune system and growth & development.

Food sources: Eggs, cheese, cow’s milk, soy products, zinc-fortified breakfast cereal, legumes, wholegrains, nuts and seeds.

4. Vitamin B12
Vitamin B12 assists with maintenance of the nervous system, formation of red blood cells and cell division.

Food sources: Dairy foods, eggs and B12 fortified foods (Some soymilks, marmite, veggie burgers that have B12 added). NOTE: A Vitamin B12 supplement may be required for those who do not consume these foods regularly, especially if following a vegan diet.

5. Calcium
Calcium assists with blood clotting, nerve and muscle function and strong bones and teeth.

Food sources: Dairy foods, calcium fortified foods (soy, nut, oat, rice milks and fruit juices), almonds, brazil nuts, soybeans, kale, broccoli, Asian greens, sesame seed paste and dried apricots.

6. Omega-3
Promotes good health and protects against disease.

Food sources: Omega-3 fortified soymilks and eggs, chia seeds, flaxseeds, tofu, flaxseed oil and seeds, hemp seeds, seaweed and canola oil.

7. Vitamin D
Assists with calcium absorption for bones and a healthy functioning immune system.

Food sources: Vitamin D mushrooms and fortified foods (margarine & some milks) and eggs.

The body receives majority of Vitamin D intake from direct sunlight.

8. Iodine
Iodine assists with human growth and development and produces the thyroid hormones.

Food sources: Dairy products, eggs, nori and iodised salt.

Please note, there may be more food sources for each nutrient mentioned above, however, the main ones are only listed.

Looking for a Meal Plan? check out the following: 
Plant Based 15 Ingredient Meal Plan Program (7days)
Plant Based Heart Health Meal Plan Program (7days)
Tailor Made Meal Plans

REFERENCE:

• Access Health & Community. A Guide to Vegetarian Eating [Internet]:
  https://accesshc.org.au/app/uploads/a-guide-to-vegetarian-eating-factsheet.pdf