Food group

Plant-Based Eating

A well-planned plant-based diet can be healthy and complete, but it needs attention to nutrients such as B12, iron, calcium, iodine and omega-3.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Plant-based eating ranges from eating more plants alongside some animal foods, to vegetarian (no meat or fish) and vegan (no animal foods at all) diets.

What it does

A varied plant-based diet can provide fibre, vitamins, minerals and healthy fats, and is linked to benefits for heart health and weight, provided key nutrients are covered.

Good sources

Pulses, beans, tofu and soya, wholegrains, nuts, seeds, fruit and vegetables, and fortified foods such as plant milks, cereals and nutritional yeast.

Deficiency and who is at risk

Vegans in particular need reliable sources of vitamin B12 (from fortified foods or a supplement), and should plan for iron, calcium, iodine, zinc, vitamin D and omega-3, which can be lower in plant-based diets.

Balance

Can you have too much?

A plant-based diet is not automatically healthy — relying on refined and ultra-processed vegan foods can still be high in salt, sugar and saturated fat. Whole plant foods are the healthiest basis.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Plant-Based Eating: frequently asked questions

Can a vegan diet be healthy?

Yes, a well-planned vegan diet can be healthy at all stages of life, but it must include a reliable source of vitamin B12 (fortified foods or a supplement) and attention to iron, calcium, iodine, zinc, vitamin D and omega-3.

How do vegetarians and vegans get enough protein?

Pulses, beans, lentils, tofu and soya, nuts, seeds and wholegrains all provide protein. Eating a variety across the day easily meets protein needs without meat or fish.

Related

More on food groups and nutrition

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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