Vegetarian and Vegan Eating: Nutrients to Plan

Whether you’re new to vegetarian or vegan eating or have been at it for years, it’s natural to wonder whether you’re missing anything, especially with so much conflicting advice.

Whether you are fully vegan, vegetarian, or just eating more plants, the question is the same: what needs a little planning? The good news is that it is a short list.

Planned is the key word. A few nutrients need a reliable source, not a perfect diet.

The evidence-based starting point

The Academy of Nutrition and Dietetics’ 2025 position paper states that, in adults, appropriately planned vegetarian and vegan dietary patterns can be nutritionally adequate and can offer long-term health benefits, including for several cardiometabolic outcomes. The paper focuses on nonpregnant, nonlactating adults; pregnancy, breastfeeding, and childhood need individualized planning.

The 2025–2030 Dietary Guidelines add practical cautions: build meals around whole, protein-rich foods (dairy, eggs, beans, peas, lentils, nuts, seeds, tofu, or tempeh), significantly limit highly processed vegan or vegetarian foods, and monitor nutrient status periodically—especially iron, vitamin B12, vitamin D, calcium, and iodine.

The short list

Vitamin B12. According to NIH ODS, B12 is found naturally only in animal foods. Vegans need fortified foods (some cereals, plant milks, nutritional yeast) or a supplement; vegetarians who eat little dairy or eggs may too. This is the one nutrient that truly can’t be covered by unfortified plant foods.
Iron. ODS notes that vegetarians need almost twice as much iron because iron from plants is absorbed less well. Pair beans, lentils, tofu, and fortified cereals with a vitamin C food such as citrus, strawberries, peppers, tomatoes, or broccoli. See iron food basics.
Iodine. Dairy, eggs, and seafood are major sources. ODS notes that specialty salts like sea salt, kosher salt, and Himalayan salt are usually not iodized; if you avoid animal foods, use iodized salt or ask about a supplement.
Calcium. Choose fortified plant milks and yogurts, calcium-set tofu, and leafy greens such as kale and bok choy. Shake fortified drinks; calcium settles.
Vitamin D. Few foods are good sources; fortified milks and cereals help, and many people need to discuss a supplement.
Omega-3s. Walnuts, chia, flax, and soy provide ALA. ODS lists algal oil as a vegetarian supplement source of the longer-chain omega-3s found in fish.
Protein. Diversify sources over the day—beans, lentils, soy, seitan, nuts, seeds, and dairy or eggs if you eat them.

A simple vegan or vegetarian plate

Half vegetables and fruit.
A quarter protein: tofu, tempeh, lentils, beans, edamame, or eggs and dairy if included.
A quarter whole grains or starchy vegetables.
A fortified drink or yogurt, plus a little nuts, seeds, or oil.

More ideas in plant-forward without perfection.

Who should get individualized advice

People who are pregnant, breastfeeding, or planning pregnancy; children and teens; older adults; athletes; and anyone with a history of disordered eating, anemia, or a digestive condition benefit from working with a registered dietitian when eating vegan or vegetarian. Restriction framed as “clean eating” can hide an eating disorder; if food rules feel rigid or frightening, talk to a clinician.

When to see a clinician

Fatigue, shortness of breath, pale skin, numbness or tingling in the hands and feet, or memory changes can signal iron or B12 deficiency and deserve a check, including blood tests. Bring your supplement list to appointments.

A short “good enough” check

I have a reliable B12 source (fortified foods or a supplement).
Most meals include a plant protein and a vitamin C food.
I use iodized salt or have discussed iodine with my clinician.
I drink or eat a fortified calcium source most days.

Sources

Academy of Nutrition and Dietetics. Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and Dietetics. J Acad Nutr Diet. 2025 (PubMed 41474402). https://pubmed.ncbi.nlm.nih.gov/41474402/
U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030 (January 2026). https://cdn.realfood.gov/DGA.pdf
NIH ODS. Vitamin B12: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
NIH ODS. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/
NIH ODS. Iodine: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iodine-Consumer/
NIH ODS. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Educational note: This guide is general education about vegetarian and vegan nutrition. It is not medical advice or a personalized meal plan. Supplement needs vary; talk with your clinician or a registered dietitian, especially during pregnancy, breastfeeding, childhood, or illness.