Eating Healthy

How do vegetarians and vegans receive proper nutrition?

We are told that milk, meat and eggs are the best sources of our nutrients.  We are also told that if we go vegetarian or vegan, we won’t receive enough nutrition.  These are a myths!

Not only is it possible, but it is easy and simple to receive all the nutrients we need from vegetarian or vegan diet.  Many experts agree that plants contain all the nutrients we need to be healthy. The American Dietetic Association states:

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

Learning how to get proper vegetarian nutrition can seem confusing and overwhelming at first, but after you master the basics, everything will be simple!  When I first became vegetarian and then vegan, I had to put a little bit of thought into what I chose to eat, but now I barely think about it. For you to receive proper nutrition, you won’t need to count every nutrient you put into your body.  You won’t need to worry endlessly about protein.  You just need to make sure you eat enough servings of the right foods each day.

  • Here’s the ultimate guide to eating healthy on a vegetarian or vegan diet. In this article, I show you how to easily receive proper nutrition. I also give simple recommendations on servings of foods to eat, supplemental foods to eat, and supplements to take. I provides a sample menu plans of a healthy vegetarian day and healthy vegan day.
  • Here’s the guide to tracking your nutrition. In this article, I show you how to track your nutrition to completely be sure that you are receiving proper nutrition on your plant-based diet.

Finally, here are guides to specific nutrients that might be concerns on vegetarian or vegan diets.

In these guides, I answer frequently asked questions, show registered dietitians’ opinions, and offer practical suggestions about each important nutrient.

Overall, it is very important to do your research in order to get the best nutrition possible. Always keep your health in mind!


Disclaimer: Do not take this information as medical advice.  I am not an expert in nutrition, but I cite many credentialed doctors and registered dietitians.  Please see a qualified healthcare professional for advice.


Craig, Winston J., PhD, MPH, RD, and Ann R. Mangels, PhD, RD, LDN, FADA. “Position of the American Dietetic Association: Vegetarian Diets.” Journal of the American Dietetic Association 109.7 (2009): 1266-282. Print.