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).
  • 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 dairy alternative drinks
  • calcium may be added to some cereals, 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
  • sources of iodine include dairy products and eggs. If you prefer not to eat these foods, some products like tofu and dairy alternative drinks have added iodine, or you could consider taking a supplement
Tips to create a healthy plate

Dairy alternative drinks

If you have dairy alternative drinks such as soya, oat or almond drinks, picking an unsweetened option fortified with nutrients like calcium is an acceptable alternative to pasteurised cow’s, goat’s or sheep milk. Unsweetened means without any added sugar or sweeteners.

If the soya, oat or almond drink does not contain calcium and other nutrients, make sure they can be obtained from other foods in the diet.

Glass of soya milk

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 or vegan 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.

If your child doesn’t consume cow’s, goat’s or sheep’s milk, you can give them dairy alternatives instead. When consumed as a drink, the best alternatives are unsweetened (doesn’t have any added sugar or sweeteners) soya drinks that have been fortified with nutrients like calcium, iodine, vitamin B12, riboflavin and vitamin D. Some products may also contain added vitamin A, although this is less common. If the soya drink does not contain these vitamins, make sure they can be obtained from other foods in the diet.

If you are preparing food for your child which would typically contain pasteurised cow’s, goat’s or sheep milk, use fortified and unsweetened soya, oat or almond drinks instead.

It’s also important to include a variety of non-meat and dairy alternatives in the diet, rather than relying on alternatives made from one single source e.g. soya.

Eating out with children
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