Vegetarian and vegan diets

Following a vegetarian or vegan diet can be a healthy option, but it's important to make sure it's balanced and varied

A bowl of tofu stir-fry with kale and chickpeas, garnished with sesame seeds and green onions, served with chopsticks on the side.

A healthy balanced diet

Excluding certain foods from your diet can make it more difficult to get the nutrients your body needs. For those who eat a vegetarian or vegan diet, it is important to make sure you get enough of these nutrients:

  • iron can be found in beans, pulses and dark green vegetables. Some products have iron added, such as some breakfast cereals and bread. The packaging will let you know, so check the nutritional label
  • getting enough vitamin D from food is tricky, so it is recommended everyone in Scotland takes a 10µg supplement, especially during winter (October- March). For more information you can visit our page on vitamin D
  • using a vegetable oil spread is one way of helping ensure omega-3 fatty acids are in your diet.

Anyone choosing to follow a vegan diet, or those who consume no animal products may want to take extra care to include these nutrients in their diet:

  • vitamin B12 is only found naturally in animal products and meat. Those following a vegan diet can take a supplement or eat foods with added B12 like some breakfast cereals or non-dairy alternative drinks
  • calcium may be added to some cereals, non-dairy alternative drinks, yoghurts, and products like tofu - just remember to check the label and choose unsweetened, products with added vitamins and minerals where possible. Most dairy alternative products which are organic are not calcium-fortified.. For more tips visit our page on dairy and non-dairy alternatives
  • sources of iodine include dairy products and eggs. If you prefer not to eat these foods, some products like tofu and non-dairy alternative drinks have added iodine, or you could consider taking a supplement

Eating less animal-based products

There are many ways to be vegetarian or vegan, but most people use these terms to mean eating less or no meat, fish or animal-based products.

You can protect and improve your health, whilst reducing your impact on the environment by:

  • eating more fruit, vegetables, starchy carbohydrates (choosing high fibre, whole grain varieties when you can) and plant-based proteins such as beans and lentils
  • eating less red and red processed meat, and packaged foods that are high in fat, sugar and salt

Find tips on sustainable eating.

Food stored in separate containers to prevent cross contamination

Alternative products

Just because a product is labelled as vegetarian or vegan doesn’t always mean it is healthier or has the same balance of nutrients. Choosing substitutes for animal products can be confusing, so here are some top tips:

  • products like vegetarian sausages or meat-style sandwich fillers can be high in saturated fat and salt, so it is important to check the nutritional label and choose those with lower amounts where you can
  • if you're choosing a meat substitute product, look for options higher in fibre such as meat-alternative products made of vegetables or pulses, as this will keep you feeling fuller for longer
A person pours lentils from a clear container into a stainless steel bowl in a kitchen.

Protein

Most people in Scotland eat more than enough protein, so this should not be a big concern if you follow a vegan or vegetarian diet. The following are some good sources of non-animal protein:

  • beans or pulses like peas, lentils, and chickpeas are a handy low cost option - a portion of these can also count towards your 5 portions of fruit and veg a day
  • plain tofu is a protein source that is low in saturated fat, salt, and sugar. Silken tofu is great for making smooth sauces, whilst firmer varieties can be added to baked or stir-fried dishes
  • low-fat yogurt, cheese and eggs are all good sources of protein for those who eat animal-products
  • although cheese and yogurt can be a good sources of protein and calcium for vegetarians, some types can be high in saturated fat, salt or sugar so it’s good to check the label
Person preparing a salad, slicing a boiled egg on a wooden cutting board, with avocado and mushrooms nearby.

Children following a vegetarian diet

Most people can eat a healthy vegetarian or vegan diet, including children. It's important children eat a wide variety of foods to ensure they get the nutrients and calories they need to grow and develop.

Get tips for eating out with children
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