A plant-forward diet that includes dairy and/or eggs.
A well-planned vegetarian diet meets essentially all nutrient needs and is associated with favourable cardiovascular markers. The main gotchas are iron absorption, B12 (easy from dairy/eggs) and long-chain omega-3s.
Where to focus
•Iron: pair plant sources with vitamin C
•Combine grains and pulses across the day for complete amino acids
•Include omega-3 sources (walnuts, chia, flax) and consider algal DHA
•Vitamin B12 from dairy, eggs or fortified foods
Meal ideas
•Chickpea, spinach and lemon curry with brown rice
•Egg and lentil breakfast bowl with greens
•Quinoa salad with roasted vegetables and yoghurt dressing
Key nutrients
Iron (non-haem)
Absorption is improved by vitamin C in the same meal.
Vitamin B12
Reliably found in dairy, eggs and fortified foods.
Zinc
Whole grains, pulses, nuts and seeds all contribute.
Omega-3 ALA
From walnuts, flax and chia — partial conversion to DHA.
Foods to lean on
Tap "Why it helps" for the mechanism behind each food.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.