More Americans are choosing vegetarian or vegan diets for reasons ranging from health and animal welfare to environmental sustainability. But when you cut out meat, fish, eggs, and dairy, it’s important to make sure your body still gets all the nutrients it needs. With the right knowledge and planning, a plant-based diet can be healthy, balanced, and satisfying. Here’s how to make sure you’re getting enough vitamins and minerals.

Key Nutrients to Pay Attention To

A well-planned vegetarian or vegan diet can meet most nutritional needs, but some nutrients require special attention.

• Vitamin B12 – Found almost exclusively in animal products. Vegans—and many vegetarians—should take a B12 supplement or choose fortified foods such as plant-based milks, breakfast cereals, or nutritional yeast.
• Iron – Present in beans, lentils, whole grains, leafy greens, and nuts. To boost absorption, pair iron-rich foods with vitamin C sources, like adding bell peppers to lentil soup or drinking orange juice with oatmeal.
• Calcium – Essential for strong bones and teeth. Choose calcium-fortified plant milks, tofu made with calcium sulfate, kale, broccoli, and almonds.
• Omega-3 fatty acids – Found in fish, but also in flaxseeds, chia seeds, walnuts, and canola oil. For a direct source of EPA and DHA, consider an algae-based supplement.
• Vitamin D – Produced in the skin through sunlight exposure, but many people—especially in northern states or during winter—need a supplement. Look for vegan D3 made from lichen.
• Zinc and selenium – Found in whole grains, nuts, and seeds. Because plant-based sources are less easily absorbed, it’s helpful to eat a variety of these foods or consider a multivitamin.

Plan Your Meals Thoughtfully

A healthy vegetarian or vegan diet isn’t just about avoiding meat—it’s about creating balanced meals that provide energy, protein, and micronutrients.

• Eat a variety of foods – Combine legumes, grains, vegetables, fruits, nuts, and seeds to ensure you get all essential amino acids and a wide range of nutrients.
• Think in colors – The more colorful your plate, the more diverse your nutrient intake.
• Use fortified products – Many plant-based milks, yogurts, and margarines are fortified with B12, vitamin D, and calcium.
• Cook from scratch when possible – Convenience foods can be high in sodium and low in nutrients.

A good rule of thumb is to fill half your plate with vegetables, one-quarter with whole grains, and one-quarter with protein-rich foods like beans, lentils, or tofu.

Supplements – When and Why

While most nutrients can come from food, some—especially B12 and vitamin D—almost always require supplementation for vegans. For vegetarians, it depends on how much dairy and eggs are included in the diet.

A daily multivitamin can be a simple safety net, but it shouldn’t replace a balanced diet. If you’re unsure which supplements are right for you, talk with your healthcare provider or a registered dietitian.

Læs også:

Health in Nature: How Outdoor Living Benefits Both Body and Mind

Health

From reducing stress to improving fitness and focus, nature offers powerful benefits for overall well-being. Learn how outdoor living can help you feel healthier, happier, and more connected every day.

Getting Enough Vitamins and Minerals as a Vegetarian or Vegan

Health

Thinking about going vegetarian or vegan—or already made the switch? Learn how to get all the essential vitamins and minerals your body needs through smart food choices, meal planning, and supplements when necessary.

Light, Air, and Movement – Creating Healthy Spaces at Home and Work

Health

Discover how light, air, and movement can make your home and workplace healthier and more inspiring. Learn simple ways to enhance your environment, improve your energy, and create balance in the spaces where you spend most of your time.

The Immune System as the Body’s Natural Repair System

Health

The immune system is more than a shield against infections—it’s a vital repair network that keeps your body functioning smoothly. Learn how it detects damage, restores tissues, and how lifestyle choices can strengthen its natural healing power.

Special Considerations – Children, Pregnant Women, and Older Adults

Certain groups have higher nutrient needs.

• Children and teens need extra energy and protein for growth. Make sure they get enough legumes, nuts, and whole grains, and provide B12 and vitamin D supplements.
• Pregnant and breastfeeding women have increased needs for iron, folate, calcium, and omega-3s. An algae-based omega-3 supplement can be a good option.
• Older adults may have reduced appetite and nutrient absorption. Daily B12 and vitamin D supplements are often recommended, regardless of diet.

Making It Easy Day to Day

Eating plant-based doesn’t have to be complicated. With a little planning, it can fit easily into a busy lifestyle.

• Cook large batches of soups, stews, or bean dishes and freeze portions for later.
• Keep nuts, seeds, and dried fruit on hand for quick snacks or salad toppings.
• Use herbs and spices to add flavor and variety.
• Try new recipes to keep meals interesting and prevent monotony.

A Healthy Plant-Based Lifestyle

A vegetarian or vegan diet can offer many health benefits—lower risk of heart disease, improved digestion, and a smaller environmental footprint. But it takes awareness and planning to make it nutritionally complete. By focusing on variety, fortified foods, and appropriate supplements, you can enjoy a plant-based diet that supports both your health and the planet.