Been vegetarian for a while? Or just getting started? Either way, it’s worth making sure you’re getting the nutrients your body needs to thrive. Here’s what to keep in mind to help keep your meals balanced and satisfying.

Protein: Mix It Up

Protein isn’t just found in animal-based foods. Plant-based diets can absolutely meet your needs, as long as there’s variety. Foods like tofu, tempeh, legumes (lentils, chickpeas, beans), eggs and dairy (if included) are great options. Nuts, seeds, and wholegrains like quinoa and oats also contribute valuable protein.

Remember that many plant proteins, like legumes, come packaged with carbohydrates. While this isn’t a bad thing (they provide fibre and long-lasting energy), it does mean it’s helpful to balance your plate. Try combining a couple of different protein options like tofu, Greek yoghurt, seeds, or legumes to round things out. You might also want to increase the ratio of protein foods to grainy foods on your plate to get enough protein without overdoing the carbohydrates.

Iron: Boost Absorption

Iron from plant sources (called non-haem iron) isn’t absorbed as easily as the iron in animal foods. To help with absorption, pair iron-rich foods — like lentils, beans, chickpeas, spinach and fortified cereals — with a source of vitamin C, such as tomatoes, capsicum, oranges or strawberries. This simple pairing can significantly improve iron absorption at mealtimes.

Don’t Forget B12 and Omega-3s

Vitamin B12 is one nutrient that’s tricky for vegetarians, as it’s found naturally in animal products. Eggs and dairy can help, but you may also need fortified foods (like plant milks or cereals) or a supplement if intake is low.

Omega-3 fatty acids, important for heart and brain health, are another one to watch. Plant sources include chia seeds, flaxseeds, walnuts and hemp seeds.

The Bottom Line

A vegetarian diet can be both nourishing and enjoyable, it just takes a little thoughtful planning. Aim for a variety of plant-based proteins and keep an eye on those key nutrients like iron, vitamin B12 and omega-3s. If you’re unsure whether you’re ticking all the boxes, a dietitian can help tailor your plate to suit your needs and dietary preferences!