Nutrition tips for vegetarian, vegan and plant-based diets

Two stuffed zucchini slices topped with vegetables, cheese and fresh herbs

Thinking about eating vegetarian, vegan or plant-based for a day, a week, or full-time? A Vegetarian diet can increase your veggie intake and even help with the prevention of certain diseases.¹ Learn more about how get the nutrients you need to enjoy a healthy, balanced vegetarian or vegan diet to support your energy and overall health.

Is a vegetarian diet healthy?

Whether navigating your teen’s decision not to eat meat, or considering going vegetarian yourself, many studies have shown a well-planned vegetarian diet could provide health benefits for the prevention and treatment of certain diseases.¹

According to Dietitians Australia, a vegetarian or vegan diet may contribute to a reduced risk of certain health conditions¹, such as:

Many types of cancer

Hypertension (high blood pressure) and stroke

Type 2 diabetes

Diverticular disease

Overweight and obesity

Gallstones

Gout

Constipation

Care needs to be taken when modifying food intake, particularly if opting for no dairy, meat or egg products. Eating a vegetarian or vegan diet needs more care when planning meals and snacks, so aim for a variety of whole foods and healthy fortified foods to support a balanced diet and meet nutritional needs.

Read on to learn more about the different types of vegetarianism and answers to common questions, like ‘can a vegetarian eat fish?’ and ‘how do vegetarians get protein and iron?’

What are the different types of vegetarian diets?

Lacto-ovo vegetarians: eat no meat, poultry or fish, but do eat eggs and dairy products
Lacto-vegetarians: eat no meat, poultry, fish or eggs, but do eat dairy products
Ovo-vegetarians: eat no meat, poultry, fish or dairy products, but do eat eggs
Vegans: exclude all animal foods, including eggs, dairy and honey
Pesco-vegetarian or pescatarians: eat no meat or poultry, but do eat fish, seafood, eggs and dairy products

Meeting nutritional needs for people who are vegetarian or vegan

People who eat a vegetarian or vegan diet can ensure they are getting all essential nutrients by including plenty of vegetables, fruit, wholegrains and good quality meat and dairy alternatives.

Key vitamins and minerals to consider:

Iron

Iron is an important mineral for moving oxygen throughout our body.² Iron in animal foods is absorbed by the body more easily than iron from plant foods.³Absorption of iron from plant sources improves when combined with vitamin C rich foods and drinks, like tomatoes, citrus fruits, berries and capsicum. Be mindful that some foods and drinks could limit iron absorption (for example, unprocessed bran, tea and coffee), so should be consumed apart.³

Good vegetarian or vegan sources of iron:

Legumes and pulses
Firm tofu and tempeh
Green leafy veggies
Wholegrain breads, cereals (such as oats or those with added iron), and brown rice
Nuts and seeds
Eggs

6 types of green leafy vegetables lined up

Calcium

Calcium is an essential mineral for maintaining heart function and building strong teeth and bones.⁴

Good vegetarian or vegan sources of calcium:

Dairy products including milk, yoghurt, cheese and custard
Soy or other plant-based milk products fortified with calcium at 100mg per 100mL
Plant-based milks fortified with calcium at 100mg per 100mL
Certain nuts and seeds (including chia seeds, almonds and unhulled tahini
Legumes
Green leafy veggies
Tofu

Zinc

Zinc is required for healthy growth and development, it is also important for immunity and healthy skin.⁵ Zinc absorption is higher from animal foods than from plant sources,⁵ vegans should speak with an Accredited Practising Dietitian about possible supplementation.

Vegetarian or vegan sources of zinc:

Dairy products including milk, yoghurt, cheese and custard
Legumes including chickpeas and lentils
Nuts and seeds
Wholegrains (bread and cereals)
Tofu
Eggs

Vitamin B12

Essential for the development of red blood cells and the nervous system, B12 is found only in animal products and fortified food products.⁶

B12 Fortified products may include:

Dairy products including milk, yoghurt, cheese and custard
Eggs
Some soy and alternative milks
Vegetarian meat alternatives
Nutritional yeast flakes

Protein

High quality proteins are found in animal products (meat, eggs and dairy), soy products and some seeds.⁷ Plant foods do not contain all the elements of a complete protein (known as the essential amino acids), so this can be achieved by consuming a good variety of plant sources of protein throughout the day.

Vegetarian and vegan sources of protein:

Legumes, including chickpeas, lentils and beans
Soy products including tofu and soy yoghurt
Nuts and seeds
Wholegrains, including brown rice, oats, barley, quinoa and buckwheat

Rice cakes topped with hummus and grated carrot and cucumber

Vegetarian eating for children and teens

Preteens and teens often express their independence through the foods they choose to eat, which may include no longer eating meat or dairy for compassionate reasons or taste preferences. With support, education and planning, a meat-free diet could be good for adolescents, with a recent study finding vegans often eat more of the foods that most teens don’t get enough of – veggies and fruit!⁹

It is important to speak with your family doctor, paediatrician or an Accredited Practising Dietitian to consider the requirements for providing a vegetarian diet to children, to ensure they receive all the essential vitamins and minerals for their growing bodies.

A well‑designed vegan or vegetarian diet can meet nutritional needs throughout all phases of life. You might even find you can add more vegetables, wholegrains and fruits into your meals and reduce the risk of certain health conditions, such as heart disease and type 2 diabetes.¹

Try these delicious vegetarian recipes!

Sources

Dietitians Australia (2023). Diet and nutrition health advice: What is a vegetarian diet https://dietitiansaustralia.org.au/health-advice/vegetarian-diet
National Health and Medical Research Council (NHMRC) (n/d), ‘Iron’ Nutrient Reference Values for Australia and New Zealand, Eat for Health website. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
Australian Bureau of Statistics. Iron. Canberra: ABS; 2020-24 [cited 2025 August 26]. https://www.abs.gov.au/statistics/detailed-methodology-information/concepts-sources-methods/intergenerational-health-and-mental-health-study-concepts-sources-and-methods/2020-24/biomedical-collections/iron.
Healthy Bones Australia (2025) Your Bone Health: Calcium. https://healthybonesaustralia.org.au/your-bone-health/calcium/
National Health and Medical Research Council (NHMRC) (n/d), ‘Zinc’ Nutrient Reference Values for Australia and New Zealand, Eat for Health website. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc
Dietitians Australia. Diet and Nutrition Health Advise. B12. (n.d) https://dietitiansaustralia.org.au/health-advice/vitamin-b12#:~:text=of%20vitamin%20B-,12,be%20in%20an%20inactive%20form.
National Health and Medical Research Council (NHMRC) (n/d), ‘Protein’ Nutrient Reference Values for Australia and New Zealand, Eat for Health website. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Heart Foundation (2025) Healy Living, Healthly Eating: Omega Fats and Heart Health. https://www.heartfoundation.org.au/healthy-living/healthy-eating/omega-3-omega-6-heart-health
Wirnitzer, K. C., Tanous, D. R., Drenowatz, C., Wirnitzer, G., Schätzer, M., Ruedl, G., & Kirschner, W. (2025). Difference in motives and basic health behavior of 8799 children and adolescents aged 10–19 years following a vegan, vegetarian, or omnivorous diet. Current Developments in Nutrition, 9(7), 107498. https://doi.org/10.1016/j.cdnut.2025.107498

Acknowledgment

Content developed by Health and Wellbeing Queensland’s team of expert nutritionists, Accredited Practising Dietitians, and exercise physiologists.