The mistakes vegans and vegetarians are making 

Times are changing, with more people turning to vegetarian and vegan diets than ever before.

Unfortunately this can mean people are missing out on key nutrients.

Australian dietitian and nutritionist, Rebecca Gawthorne, has revealed to FEMAIL the four main mistakes new vegetarians and vegans are making, and how to fix them. 

NOT EATING ENOUGH  FOOD

Unlike what many people think, there are many foods out there that those who are following a plant-based diet can consume.

Some of the options include a variety of fruits and vegetables, bread, soy based foods like tofu and tempeh and breads. 

‘Many may not be aware of all the options or be confident in preparing or cooking vegan foods, which can lead to a reduced intake,’ Rebecca told FEMAIL.

‘Further, if you are the only person in your household following a plant-based diet, there may not be as many options available which may result in a reduced overall food intake.

‘This can lead to deficiencies in specific nutrients including protein, iron and B12. A good idea is to plan out meals and snacks and to consult an Accredited Practising Dietitian for further advice.’ 

Unlike what many people think, there are many foods out there that those who are following a plant-based diet can consume

Some of the options include a variety of fruits and vegetables, bread, soy based foods like tofu and tempeh and breads

Jessica said that if you’re the only person in your household following a plant-based diet, there may not be as many options available

NOT EATING ENOUGH PROTEIN  

‘It’s a common misconception that you need to be eating animal products like meat and dairy to meet your protein requirements,’ Rebecca told FEMAIL.

‘Protein is found in a multitude of plant foods and those following a vegan or vegetarian-based diet can definitely meet their requirements without the need for animal products in their diet.’

Rebecca explained that one of the mistakes people tend to make when they stop eating meat is they don’t replace the animal protein sources with plant-based sources of protein.

This can lead to an inadequate protein intake.

To ensure protein requirements are met when following a vegan or vegetarian based diet people need to consumer foods like tempeh, tofu and lentils. 

‘It’s a common misconception that you need to be eating animal products like meat and dairy to meet your protein requirements,’ Rebecca told FEMAIL

Rebecca explained that one of the mistakes people tend to make when they stop eating meat is they don’t replace the animal protein sources with plant based sources

EATING TOO MANY CARBS  

‘When animal products are excluded from the diet, vegans or vegetarians can often replace these with carbohydrate-based foods as many carbohydrate containing foods are plant based,’ Rebecca said.

‘This can result in too many carbs being consumed and an inadequate protein intake.’

Some people also end up consuming more starchy carbs, which they need keep track. 

To ensure protein requirements are met when following a vegan or vegetarian based diet people need to consumer foods like tempeh, tofu and lentils.

Rebecca likes to share a variety of information on her Instagram account to ensure people are eating correctly

NOT KEEPING TRACK OF YOUR NUTRIENT LEVELS  

Jessica explained that when someone is following a vegan or vegetarian diet, there are some key micro-nutrients they need to be aware of.

‘Iron is an essential mineral needed by your body to form new red blood cells, transport oxygen to your muscles and keep your immune system strong,’ she said.

‘Low iron levels can leave you feeling tired and lethargic, especially when it comes to work and exercise.

‘If you follow a plant-based diet, you are at a higher risk of iron-deficiency.’

Jessica said there are three things you should do to make sure your iron levels are healthy.

Jessica explained that when someone is following a vegan or vegetarian diet, there are some key micro-nutrients they need to be aware of

Her first recommendation is to eat iron-rich plant-based foods such as beans, tofu, asparagus and broccoli. 

Her second tip is to eat plant-based sources of iron, as it can boost people’s iron absorption by up to 50 per cent, according to Jessica.

Foods that are high in vitamin C are mangoes, berries, kiwi fruits, pineapples, papayas, capsicum and tomatoes.

Thirdly, Jessica said to avoid iron blockers.

‘These are compounds that inhibit iron absorption by binding to the iron molecule,’ she said.

‘These include coffee and tea and unprocessed bran and Medications that contain calcium.’

‘Iron is an essential mineral needed by your body to form new red blood cells, transport oxygen to your muscles and keep your immune system strong,’ she said

Another vitamin those who don’t eat meat need to look out for is B12, which is only found naturally in animal products. 

‘Some foods are fortified with vitamin B12 such as some soy milks, and vegetarian burgers and sausages,’ Jessica said.

‘Alternatively one can take a vitamin B12 supplement. It’s recommended to see your GP or Dietitian for supplement advice.’

Jessica also wants people to make sure that they’re eating enough calcium and omega-3 fats. 

Another vitamin those who don’t eat meat need to look out for is B12, which is only found naturally in animal products.

‘To ensure calcium requirements are met on a vegan or vegetarian diet, hard tofu, almonds, unhulled tahini, calcium fortified plant milks, green leafy vegetables like kale and Asian greens like bok choy, plus other nuts and seeds should regularly be included in the diet,’ she said.

‘Our body can’t make omega-3 fats so it’s essential to get them through food. While marine sources of omega-3 fats provide the most health benefits like salmon and tuna, our bodies can convert some omega-3 fats from plant sources into the more beneficial form found in marine sources, but the conversion rate is low.

‘Plant sources of omega-3 fats include chia seeds, flaxseeds, walnuts, soy bean oil and canola oil. There are also vegan marine omega-3 fat supplements available.’