Vegetarian Nutrition Fundamentals: What to Eat and Why It Matters
A structured learning resource covering vegetarian nutrition strategies for the whole family — from toddlers to adults.
What this covers
Each stage of the programme is designed around practical, evidence-informed approaches to vegetarian eating for families at different life stages.
Program Outline
Week 1 - Iron and Absorption
Haem vs non-haem iron, what affects absorption, and which vegetarian foods provide meaningful amounts. Includes a simple daily tracking sheet.
Week 2 - Vitamin B12
Why plant foods are not reliable B12 sources, how to read supplement labels, and what fortified foods actually provide in a typical serving.
Week 3 - Calcium Beyond Dairy
For people avoiding dairy or reducing it. Plant sources, absorption rates, and how cooking affects availability.
Week 4 - Zinc and Omega-3
Often overlooked in vegetarian nutrition discussions. Practical food sources and the role of preparation methods like soaking and sprouting.
Week 5 - Iodine and Selenium
Two nutrients with very little coverage in mainstream vegetarian advice. New Zealand soil context included.
Week 6 - Putting It Into Practice
A self-assessment tool, a sample week of eating mapped against nutrient targets, and a recorded review session with a registered nutritionist.
Priya switched to vegetarian eating after reading about environmental impact. Six months later she was tired all the time and assumed it was the diet. A blood test showed low iron and B12. Neither of those is inevitable on a vegetarian diet, but both are common when no one explains the basics upfront.
This course focuses on the nutritional knowledge that makes a vegetarian diet sustainable long-term. Not superfoods or supplements stacked on top of a poor diet, but understanding what your body needs and where to find it without meat.
We cover iron absorption in practical terms, including which foods block it and which help. B12 gets its own module because the misinformation around plant-based sources is genuinely confusing. Calcium, zinc, omega-3s, and iodine are each addressed with specific food sources and realistic daily targets.
The course is not a medical consultation and does not replace one. If you have a diagnosed condition, you should work with a registered dietitian. What this course does is give you a working understanding of vegetarian nutrition so you can have more informed conversations with health professionals and make better daily choices.
Who this is for
- People in their first two years of vegetarian eating
- Those who feel tired or flat and want to understand if diet is a factor
- Parents feeding vegetarian children who want to get the basics right
- Anyone who has been vegetarian for years but never formally learned the nutrition side