You have been on this vegetarian diet for some time now. You feel great, you’re eating plenty of veggies, and your diet is perfectly fine. But is it really meeting all your needs?
Many vegetarians tend to believe that their diet is a well-balanced one simply because it contains fruits and vegetables. However, as plant-based dietitians, we know the truth is a bit more complicated!
Indeed, being a vegetarian does not exclude having a healthy diet. The Academy of Nutrition and Dietetics confirms this in their 2025 position paper. But “vegetarian” only means you skip meat and fish.
What you replace meat with matters most! A diet of cheese pizza and pasta is technically vegetarian, but not nutritionally complete.
There are also many things that vegetarians and vegans share in terms of nutrient gaps. They include a deficiency of iron, zinc, B12, and omega-3, despite eggs and dairy products being consumed.
Vegetarians may eat eggs and dairy, but those foods do not fill every gap. Here are the nutrients we monitor most often:
| Nutrient | Why It Matters | Where to Get More |
| Iron | Energy, oxygen transport | Lentils, tofu, greens + vitamin C |
| Vitamin B12 | Nerve and blood health | Dairy, eggs, fortified foods, supplement |
| Zinc | Immunity and healing | Pumpkin seeds, beans, oats |
| Omega-3 (DHA) | Brain and heart | Algae oil supplement, walnuts, flax |
| Vitamin D | Bones and immunity | Sunlight, fortified milk, supplement |
| Iodine | Thyroid function | Iodized salt, dairy |
It has been discovered that 30 to 86% of vegetarians of the population consuming vegetarian diets suffer from a B12 deficiency.
Every registered dietitian receives a similar education. However, the role of specializations is to change the way that we plan meals.
A general dietitian might just suggest you “add chicken back.” A vegetarian expert works with your values to build a complete diet!
Both have tons of knowledge about plant-based eating. The slight difference only matters in certain situations.
You consume dairy or eggs. A vegetarian dietitian can help you balance those with plant foods.
If you stay away from all animal products, including honey and dairy, a vegan dietitian will stick to 100% plant-based strategies and advise on necessary supplements.
Plus, many plant-based dietitians work with both vegetarians and vegans. So if you’re open to either, a dietitian can support you with your goals.
Sometimes a diet looks healthy on paper, but your body says otherwise. Watch for these warning signs:
If you notice more than one of the above, then it’s high time you see a professional!
And just to note, the designation of a Registered Dietitian is legally protected in Canada, according to Dietitians of Canada. In the USA, look for the RDN credential from the Commission on Dietetic Registration.
Quick steps to find the right expert:
Do you want to know everything about becoming vegetarian but cannot figure out which dietitian you should contact? Book a free discovery call with one of our dietitians today!
The two diets can both be healthy depending on how you plan your meals. Both groups can benefit from a dietitian’s help!
Yes, oftentimes they do. The main supplements taken include B12, Vitamin D, and Omega-3. A dietitian can look at your current supplement regimen and answer your questions.
You can. But a vegetarian expert knows plant proteins, absorption tricks, and small details that make your diet truly thrive.
Once a year would be enough in case you are generally healthy. You may want to get tested monthly when pregnant or if you have health concerns.
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