How to overcome the main challenges of vegetarian diet

A vegetarian is someone who follows a dietary pattern consisting mainly of products of plant origin, always excluding meat and fish, but may include eggs and/or dairy products. 

When eggs and dairy products are included, the diet is classified as ‘Ovolactovegetarian’, when only dairy products are included ‘Lactovegetarian’ and when only eggs are included ‘Ovovegetarian’. If all foods of animal origin are excluded, the diet is classified as ‘Strict Vegetarian’ or ‘Vegan’. (1)

The reasons why people choose a vegetarian diet can be diverse, ranging from health issues to the protection of animals and the environment. (1)

Vegetarianism and Health

 

Following a vegetarian diet doesn't necessarily imply better health. For that to happen, it is essential to have the right food choices and a healthy lifestyle, just like a non-vegetarian diet.

An exclusively vegetarian diet, when well planned, can fulfil all nutritional needs and be adapted to all stages of the life cycle, including pregnancy, lactation, childhood, etc. (1)

Excessive consumption of animal products has been linked to an increased risk of several types of chronic disease. On the other hand, food products such as fruit and vegetables, pulses, wholegrains and nuts (such as walnuts, almonds or hazelnuts) have been associated with a lower risk of chronic diseases and greater longevity. (2)

In order to be nutritionally appropriate for the different stages of the life, level of physical activity and comorbidities present, a vegetarian diet should consider the energy value of foods, macro and micronutrients, as well as their bioavailability (the amount of each nutrient absorbed by the body).

In this sense, there are several challenges that can arise when following this type of diet:

 

 

- Ensuring an adequate intake of protein-rich foods

Protein is essential for maintaining muscle mass, immune system function and metabolic health. Although many plant foods contain protein, not all of them offer all the essential amino acids. It is therefore important to ensure a sufficient protein intake by combining pulses, seeds and cereals in order to obtain a more complete amino acid profile. (2)

- Eat good sources of iron and boost its absorption

Vegetable iron (non-heme), although present in many foods, is less bioavailable than heme iron, which is present in animal products. This means that iron deficiency can be a concern among vegetarians, especially women of childbearing age.

You should therefore prioritise the consumption of plant foods rich in iron, such as legumes and seeds. To improve iron absorption, you should combine these foods with others rich in vitamin C, such as lemon or orange juice, as this will favour iron absorption. (3)

- Ensure your intake of micronutrients such as zinc, magnesium and vitamin B6

Vegetarian diets can be low in some essential micronutrients, such as zinc, magnesium, vitamin B6 and omega-3 fatty acids. These nutrients play important roles in neurological function, energy metabolism, immunity and hormonal balance (4,5).

You should therefore favour the consumption of certain foods such as pulses, seeds, whole grains, oleaginous fruits, among others.

- Reduce consumption of saturated fat and ultra-processed foods

Many products labelled as ‘healthy snacks’ contain high amounts of saturated fats (from palm oil, coconut fat) or are highly processed, containing a high content of unnecessary food additives, which can compromise the expected benefits of a plant-based diet (6,7).

- Making good choices daily

Daily routine can make healthy choices difficult. Many people find it difficult to maintain a balanced diet away from home, when travelling, at work or in stressful situations.

At such times, the accessibility of more nutritionally complete snacks, with adequate energy and nutritional value, can determine the long-term success of the diet.

 

How Oh!My Snacks can help you:

Our snacks have been developed with the nutritional needs and lifestyle of those looking for balanced and practical alternatives for everyday life in mind.

At Oh!My Snacks we avoid artificial ingredients, excess saturated fats and unnecessary additives. Our products are made with low-processed and whole ingredients, promoting cardiovascular and metabolic health, as recommended by the World Health Organisation. (6)

Whether it's to complement a vegetarian diet or for those simply looking for more conscious alternatives, Oh!My is on your side, with flavour, balance and responsibility.

Here's a list of practical and healthy vegan snack options that will not only help you ingest the nutrients you need daily, but in a tasty and practical way:

  Pea Protein Bar with Caramel

 Salty Fusion Beans and Olive

Cocoa Coated Protein Balls with Almond Cream

Nuts Bar Pure Mix Dark Chocolate

Raw Bar Almond and Chocolate

Fruit Bar Pineapple and nuts

Bibliography:

1. 1. Direção-Geral da Saúde. Guidelines for a healthy vegetarian diet [Internet]. Lisbon: Directorate-General of Health; 2015 [cited 2025 May 21]. Available from: https://nutrimento.pt/wp-content/uploads/2016/06/Orientacoes_Alimentacao_Vegetariana.pdf
2. M Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980.
3. 3Hurrell RF, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010;91(5):1461S–1467.
4. SSaunders AV, Davis BC, Garg ML. Omega-3 polyunsaturated fatty acids and vegetarian diets. Med J Aust. 2013;199(S4):S22–S26.
5. 5.Craig WJ. Health effects of vegan diets. Am J Clin Nutr. 2009;89(5):1627S–1633S.
6. 6. Mensink RP, et al. Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr. 2003;77(5):1146–1155.
7. 7. Monteiro CA, et al. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013;14(S2):21–28
8. World Health Organization. Guideline: Sugars intake for adults and children. Geneva: WHO; 2015.

 

Author:

Sofia Silva ( CP.5784N )