Patient education: Vegetarian or vegan diet (The Basics)

Written by the doctors and editors at UpToDate

Please read the Disclaimer at the end of this page.

What are vegetarian and vegan diets? —

In general, eating a vegetarian or "plant-based" diet means avoiding meat. A vegetarian diet typically includes vegetables, fruits, grains, beans, and nuts.

People might choose different forms of a diet they consider "vegetarian." For example, a person might:

●Eat poultry and fish, but no red meat

●Eat fish, but no other meats

●Eat eggs, milk, and dairy products, but no meat

●Eat milk and dairy products, but not eggs or meat

If a person avoids all food products that come from animals, it is called a "vegan" diet. Animal products include eggs, milk products, and honey.

People have different reasons for choosing a vegetarian or vegan diet, including:

●Health reasons

●They do not believe in eating animal products

●It can be less expensive

●It can be better for the environment

Is a vegetarian or vegan diet good for my health? —

It can be. If you want to improve your health, you should:

●Eat plenty of healthy foods like vegetables, fruits, and whole grains.

●Limit things like sugar-sweetened drinks, processed foods, and alcohol.

This is true whether or not you eat meat.

There is evidence that eating a lot of red meat and processed meats (like hot dogs and cold cuts) can increase a person's risk of heart disease and cancer. Cutting back on these meats can improve your health.

Some studies have also suggested that people who eat a vegetarian diet are less likely to have certain health problems. These include obesity, heart disease, high blood pressure diabetes, and cancer. But it's not clear if this is because of the diet.

Do I need to take supplements? —

It depends on what foods you eat and the nutrients you get from them. Nutrients found in meat and other animal products include:

●Calcium – This is important to help keep your bones strong. You need to eat several servings of foods that are high in calcium every day to get enough (figure 1). If you do not get enough calcium through your diet, you might need to take a daily supplement.

•The most calcium is in milk, other dairy products, and foods and drinks with calcium added (for example, some ready-to-eat cereals and plant-based "milks").

•Other foods are naturally high in calcium. But 1 serving of these foods has less calcium than 1 serving of dairy products and drinks with calcium added. Examples of foods that are naturally high in calcium include almonds, figs, tofu, beans, sweet potatoes, and broccoli.

●Vitamin D – This helps the body absorb calcium. It is also very important for bone health. Vitamin D is found in eggs and certain types of fish (figure 1). Dairy products, some plant-based "milks," and ready-to-eat cereals often have vitamin D added. If you do not get enough vitamin D through your diet, you might need to take a supplement.

●Vitamin B12 – This is a vitamin that your body needs to make new blood cells, such as red blood cells. It also helps your nervous system work normally. A vegan diet (with no meat or animal products) is usually low in vitamin B12. Most people who eat a vegan diet need a vitamin B12 supplement to meet their daily needs.

●Protein – This helps your muscles and bones stay strong. You can probably get enough protein from eggs and milk products. But it's a good idea to eat other protein-rich foods (table 1). Examples include beans, nuts, soy products (such as tofu), and certain grains. These foods are especially important if you eat a vegan diet.

If you eat a vegetarian or vegan diet, talk to your doctor or nurse. They can help you figure out:

●What nutrients you are getting from the foods you eat

●Whether you should take any supplements, and if so, how and when

Can my child eat a vegetarian or vegan diet? —

Yes, children can eat a vegetarian or vegan diet and be healthy. But you need to make sure your child gets all of the nutrients they need. Children need more of certain nutrients because their bodies are growing.

Important nutrients for children and teens include:

●Iron – Children need iron, especially those who are going through a "growth spurt" or have started their period. Iron is found in meat. Other foods have smaller amounts of iron. These include whole grains, beans, and green leafy vegetables. Eating these and foods that have vitamin C can help the body absorb iron. Foods with vitamin C include fruits and tomatoes.

●Calcium and vitamin D (figure 1) – These are especially important while children are growing. Calcium helps keep bones strong, and vitamin D helps the body absorb calcium. Children can get enough calcium by having several servings of milk or other dairy products every day. If your child does not drink milk, they need to get calcium in other ways (for example, plant-based "milks" with added calcium, like some soy, almond, or oat milk, or a supplement). Other foods and drinks have added calcium and vitamin D. These include ready-to-eat cereal, breakfast bars, and orange juice. Children can also get vitamin D from eggs and certain types of fish.

●Vitamin B12 – If your child does not eat any animal products, they need to get vitamin B12 in other ways. This can come from eating foods with added vitamin B12 or taking a daily supplement. Examples of foods with added vitamin B12 include soy milk or ready-to-eat cereal.

●Zinc – Children need zinc for their bodies to grow properly. It also helps the body fight infections. Zinc is found in meat and milk products. Children who do not eat meat or drink milk can get zinc through grains, beans, nuts, and soy products.

Your child's doctor or nurse can help you make sure your child is getting enough nutrients. They can recommend vitamin supplements if needed.

In some cases, teens might choose a vegetarian or vegan diet to lose weight. This can be healthy in certain situations. But it can be unhealthy if the teen is cutting out too many nutrients or not eating enough. Talk to your child's doctor or nurse if you:

●Are worried your child's diet might not be healthy

●Think your child might have an eating disorder

What if I want to get pregnant? —

It is safe for most people to eat a vegetarian or vegan diet during pregnancy. But it's a good idea to talk to your doctor or nurse before you start trying to get pregnant. They can:

●Make sure your diet includes enough of the nutrients that are important for a growing baby – If you do not eat meat or animal products, it's very important to get enough vitamin B12.

●Help you find a nutritionist (food expert) if you are not getting the nutrients you need

Can I feed my baby a vegetarian or vegan diet? —

Breast milk is the healthiest diet for almost all babies. For the first 6 months, breast milk is the only food a baby needs. Most babies start eating other foods, as well as breast milk, when they are 4 to 6 months old.

If you are breastfeeding:

●It is a good idea to take a multivitamin supplement. This is especially important if you follow a vegan diet. This is because vegan diets usually do not have enough vitamin B12.

●Your baby needs to take extra vitamin D. This comes as a liquid you give your baby using a dropper.

If your baby drinks formula instead of breast milk:

●Only use store-bought infant formula. Most formulas are vegetarian and made with cow's milk. Some are vegan, like soy formulas. But they all have the important vitamins and minerals your baby needs.

●Do not give your baby homemade formula, even if the ingredients seem healthy. That's because these usually do not have enough of certain important nutrients. This can be dangerous for babies.

If you want to feed your baby a vegetarian diet when they start eating solid foods, talk to a doctor or nurse first. A vegetarian diet can be healthy for babies, but they might need certain vitamin supplements.

خرید پکیج

Patient education: Vegetarian or vegan diet (The Basics)