It can be a challenge to navigate nutrition facts versus myths. A common nutrition misconception is that vegetarian diets cannot provide adequate nutrient needs to humans. However, data from evidence-based resources conclude that human nutrient needs can be met on a vegetarian diet with careful planning and what potentially sparse nutrients are recommended to pay close attention to.
The 2020-2025 Dietary Guidelines for Americans explicitly include the Healthy Vegetarian Dietary Pattern as part of the recommended ways of eating (United States Department of Agriculture, 2023). The recommendations for vegetarianism are the same as the standard U.S. Dietary Guidelines, except that protein is received from plant sources. The Dietary Guidelines show how the varying nutrition needs of toddlers, ages 12 to 23 months, and older adults, ages two years and older, can all be met with a vegetarian eating pattern. Due to the lack of animal protein sources, there are vital nutrients to prioritize when creating plant-based meals, including vitamin B12, iron, zinc, iodine, vitamin D, n-3 fatty acids, and calcium. The MyPlate graphic (found on MyPlate.gov) is a helpful educational tool based on the 2020-2025 Dietary Guidelines for Americans that you can use to view plant-based options within the protein food group.