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We also use third-party cookies that help us analyse and understand how you use this website. These cookies will only be stored on your browser if you give your consent. You can disable these cookies, but this may affect your browsing experience. What is a vegetarian? Grains and pulses. A vegetarian diet can include… A vegetarian diet does not include… Vegetables and fruits Grains and pulses Nuts and seeds Eggs Dairy products Honey Meat or poultry Fish or seafood Insects Gelatine or animal rennet Stock or fat from animals In addition, a vegan diet does not include eggs, dairy or honey.
Breastfeeding mothers on vegan diets are recommended to continue to breastfeed — ideally for two years or longer. Check with a dietitian to make sure your diet contains the right amount of energy and nutrients to support your health and wellbeing and the optimal development of your infant, especially if you are exclusively breastfeeding or following a vegan diet.
Up to the age of six months, babies only need breastmilk or infant formula. From around six months, most babies are ready to be introduced to solids — although breastmilk or infant formula are still their main source of nutrition until 12 months. Vegetarian and vegan foods can be safely introduced to babies and young children, provided all their energy and nutrient needs are met. This requires careful planning. For some babies — especially those being introduced to vegan eating, supplements may be recommended to ensure some essential nutrients typically provided by animal-based foods are supplied in adequate amounts such as iron and vitamin B If you wish to introduce your child to vegetarian or vegan eating, seek advice from a dietitian, doctor or your maternal and child health nurse to ensure they are getting essential nutrients for optimal growth and development.
From around six months, solids from all five food groups should be introduced gradually, with first foods being rich in iron, protein and energy for growth. Iron is an important nutrient for growth and is vital for babies and young children. By six months of age, the stores of iron a baby has built up during pregnancy are usually depleted, which is why their first foods need to be iron-rich.
Combine foods containing vitamin C with foods that are high in iron — such as offer an orange with baked beans on toast. Vitamin C enhances the absorption of iron. Cook pulses thoroughly to destroy toxins and to help digestion. Undercooked pulses can cause vomiting and diarrhoea in young children. High fibre foods can also lead to poorer absorption of some nutrients such as iron, zinc and calcium.
Babies and children on vegetarian or vegan diets can get enough energy and boost their absorption of nutrients by eating a wide variety of foods and including lower fibre foods such as white bread and rice , in addition to wholegrain and wholemeal varieties.
Another way to ensure vegetarian children meet their energy needs is to give them frequent meals and snacks. Feed and sleep patterns vary from baby-to-baby, as well as with age. Up to the age of six months, breastmilk or infant formula is the only food your baby needs. Do not give your child unpasteurised milk raw milk — it can cause gastrointestinal illnesses. Plant-based milks such as soymilk except soy follow-on formula and other nutritionally incomplete plant-based milks such as rice, oat, coconut or almond milk are not suitable alternatives to breastmilk or infant formula for babies under 12 months.
After 12 months, under the guidance of your nurse, doctor or dietitian, full-fat fortified soy drink or calcium-enriched rice and oat beverages at least mg of calcium per mL can be used. If you are going to place your child on a vegetarian or vegan diet, seek advice from a health professional on how to maintain a balanced diet and any supplements needed. This page has been produced in consultation with and approved by:. The size of a standard drink can vary according to the type of alcohol.
A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.
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Vegetarian and vegan eating. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Types of vegetarian diets Health benefits of a vegetarian diet Meeting nutritional needs on a vegetarian diet Protein sources for vegetarians Minerals for vegetarians Vegetarian and vegan eating throughout life Where to get help. The main types of vegetarianism are: Lacto-ovo-vegetarian — people who do not eat any meat and seafood, but include dairy foods such as milk , eggs and plant foods Lacto-vegetarian — people who do not eat meat, seafood and eggs, but include dairy foods and plant foods Ovo-vegetarian — people who do not eat meat, seafood and dairy foods, but include eggs and plant foods Vegan — people who avoid all animal foods and only eat plant foods.
Health benefits of a vegetarian diet A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity coronary heart disease hypertension high blood pressure diabetes some types of cancer. To be sure that your diet includes everything your body needs, pay special attention to the following nutrients:.
Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities.
Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options. Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels.
If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement one derived from plants. Vitamin B is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B on a vegan diet. Vitamin B deficiency may go undetected in people who eat a vegan diet.
This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day.
Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids.
However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians.
To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter.
In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started:. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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