There are many benefits to adopting a vegetarian or plant-based eating plan — it can boost your heart health and have a positive impact on the environment. But how do you know if you’re getting enough nutrients? What’s the difference between vegetarian and plant-based, anyway?
Colleen McMeen, RD, CD, a wellness dietitian at the MultiCare Center for Health Equity and Wellness, shares insight about how you can avoid nutritional deficiencies and set yourself up for long-term success when you go vegetarian or plant-based.
Why switch to a vegetarian or plant-based diet?
The terms “plant-based” and “vegetarian” are sometimes used interchangeably, but they have different meanings. A plant-based eating plan draws heavily from fruits and vegetables, whole grains, beans, seeds and legumes (chickpeas, edamame or lentils, for example). Plant-based diets may also include small portions of meat, fish and poultry, as well as dairy products and eggs.
While vegetarian eating plans also focus on plant-based foods, they exclude meat, poultry and fish. Just as there are many different types of plant-based diets, there are also many types of vegetarian diets, with some including dairy products and eggs.
“Both plant-based and vegetarian diets are linked to health benefits, such as a lower risk of heart disease, Type 2 diabetes and some cancers,” McMeen says. “Part of the advantage of these eating plans is that ideally both decrease the amount of heavily processed foods.”
These are foods like soft drinks, chips, packaged cookies, white bread or fries. Typically, these foods have undergone intense manufacturing processes to bring them to their current state. They are often high in sodium, fat and sugar, and may contain preservatives, dyes, sweeteners or other additives.
“If a person is on a plant-based or vegetarian diet and still eating a lot of highly processed foods, then they are not likely to benefit from the health advantages these types of eating plans offer.”
How to avoid nutritional pitfalls
When making the switch to a plant-based or vegetarian eating plan, there is often a learning curve. Many people find that they need to pay a little more attention to what they’re eating. Below McMeen offers tips for ensuring you get enough nutrients from your diet to stay energized and healthy.
Get your calcium
If you eliminate or limit dairy products, you need to ensure that you still get enough calcium in your diet. Calcium helps maintain your bone health and supports many bodily functions.
Sources of calcium beyond dairy products include:
- Dark leafy greens like spinach, collards, kale or bok choy
- Broccoli and cauliflower
- Fortified cereals and juices
- Soy-based foods and beverages
- Some fortified almond and rice milks
What about nutritional supplements?
If you’re switching to a vegetarian or plant-based diet, vitamin B12, vitamin D and omega-3 supplements can help ensure you get enough of these nutrients. However, McMeen recommends consulting with your provider or a registered dietitian before starting any new supplement.
Giving up meat? Don’t forgo these nutrients
Meat and poultry contain many nutrients, such as omega-3 fatty acids, iron, zinc and others that support the functioning of your body from head to toe. If meat and poultry are off the menu, make sure you focus on obtaining these nutrients from other food sources.
Omega-3 fatty acids. Omega-3s are healthy fats critical for cell health. Research indicates omega-3s may also support your heart by lowering triglycerides. Good sources of omega-3s include chia seeds, walnuts, flaxseeds, and some fish, like mackerel and salmon.
Iron. An insufficient amount of iron can lead to iron deficiency anemia — a condition where your body cannot produce enough red blood cells, which carry oxygen to your organs and tissues. Foods rich in iron include lentils, tofu or tempeh, spinach, beans, Swiss chard or fortified grains.
“Iron that comes from meat, known as heme iron, is easier for your body to absorb than iron from plant-based sources — nonheme iron,” McMeen says, “To enhance the absorption of iron from plant-based sources, incorporate vitamin C-rich foods such as berries, oranges, tomatoes, broccoli or peppers in your diet.”
Zinc. This mineral supports your metabolism and immune system. Dietary sources of zinc can come from both animal and plant-based foods. Plant-based sources include tofu, beans, lentils, nuts, seeds and wheat germ. Zinc can also be found in dairy products and eggs.
Vitamin B12. Vitamin B12 supports the production of red blood cells, the functioning of our nervous system and much more. Studies show that vegetarians are at risk for vitamin B12 deficiency, so it’s important to incorporate foods rich in this vitamin in your diet. Vitamin B12 can be found in eggs and dairy products. Plant-based sources include enriched yeast extracts, soy products, breakfast cereals, meat substitutes, nori (seaweed) and tempeh.
Iodine. An essential nutrient, iodine helps support the production of hormones in our body. People who exclude iodine-rich foods have an increased risk for iodine deficiency. Sources of iodine, aside from meat, include table salt, dairy products and seaweeds.
Fish not for you? You still need vitamin D
Fatty fish — like salmon, herring, mackerel and tuna — are rich in vitamin D, which our body needs to properly absorb calcium. Vitamin D also performs many other functions, from keeping our bones and teeth healthy to supporting our immune system and more.
If you eliminate fatty fish from your diet, you’ll need to find other sources of vitamin D. In addition to dairy products and eggs, you can find vitamin D in fortified products like soy, almond or oat milk; orange juice; and breakfast cereals. You can also soak up vitamin D from the sun — just don’t forget the sunscreen.
Visit the Harvard T. H. Chan’s School of Public Health website for recommended daily intakes of vitamins and minerals.
Tips for success
It may take a while to learn what food options are nutritious, fit your taste buds and are within your budget. Here are some tips to support success in adopting your new eating plan.
Be mindful of products labeled as “vegetarian” or “vegan”
The grocery store is full of meat alternatives, from veggie burgers to soy-based chicken nuggets, but just because they’re marketed as “vegetarian” or “vegan” doesn’t mean they are nutritious or healthy.
“When shopping for meat alternatives, there are many factors to consider, including texture, taste and nutrients,” McMeen says. “In general, shop for products with a shorter ingredient list, higher amounts of protein and fiber, and low sodium.”
Plan ahead
Temptation to stray from your eating plan is most likely to strike when the unexpected happens — you’re simply too tired to cook or you don’t have time for a lunch break. Planning ahead for these occurrences can help you stay on track.
“Keep nutritious, protein-rich snacks handy — in your car and at work — like dry-roasted nuts, roasted chickpeas, seaweed, trail mix, tuna packets or turkey jerky,” McMeen says. “You can prepare whole foods like lentils, beans, chickpeas, oats, fruits and vegetables for a few days at a time, so your fridge is stocked with healthy options when you need them.”
Focus on what you can eat, not what you can’t
When you embark on a new eating plan, it’s easy to dwell on the foods you’ve decided to eliminate or limit. To ease yourself through this transition, keep the focus on experimentation.
“Add one new dish, vegetable or plant-based protein source each week,” McMeen says. “When your energy and attention is focused on the enjoyment of trying new things, you’re less likely to feel discouraged by what you’re not eating.”