Navigating Eating Disorders as a Vegetarian or Vegan

Navigating eating disorders as a vegetarian/vegan

It can be complicated to manage an eating disorder when following a vegetarian or vegan eating style, but it is possible. Here are some considerations as you embark on your journey: 

Eat a variety of proteins.

For vegetarians and vegans, it’s usually helpful to get protein from multiple sources daily to ensure you’re meeting protein needs. Non-meat sources of animal protein include milk, yogurt, cheese, other dairy, and eggs. These would be considered complete proteins, meaning they contain all the necessary types of amino acids that the body needs. Nuts, nut butters, beans, legumes, seeds, quinoa, tofu, soy products, and whole grains are some plant sources of protein. Most plant sources of protein are considered incomplete proteins, meaning they only contain some of the necessary amino acids. Think about pairing two plant sources of protein at a meal to create a complete protein (i.e., peanut butter + whole wheat bread). Some plant products such as quinoa and soy products are complete proteins.  

Balance carbohydrates, proteins, and dietary fats.

Many plant sources of protein also provide a source of carbohydrate or dietary fat. Make sure that you count each food on your plate as only one macronutrient to ensure you are getting enough. For example, in a burrito bowl with rice, black beans, avocado, and roasted vegetables, the beans would only count as a protein source – not protein and carbohydrate – for the purposes of a meal plan or building a balanced plate.

Consider a multivitamin.

It might be harder for vegetarians and vegans to get enough of some vitamins and minerals that are most commonly found in meat and animal products, such as iron and vitamin B12. Adding a daily multivitamin can help to supplement what you get from food sources. Your dietitian and doctor can help determine if you need additional supplementation for certain vitamins or minerals.

Assess your reasons for being vegetarian or vegan.

Some people follow a vegetarian or vegan lifestyle for cultural, religious, ethical, or family reasons or as a personal preference that predates their eating disorder. In these cases, the eating disorder is not the primary reason for the eating style. In other cases, some may become vegetarian or vegan as a means to eliminate foods as part of their eating disorder. It’s important to check in with your reasons for following a vegetarian or vegan eating style throughout recovery to evaluate whether it is helping or hindering your recovery. Your dietitian can help explore this relationship.

Our dietitian Rebecca Tilden MCN, RD, LD, CEDS specializes in navigating eating disorders as a vegetarian or vegan. If you are interested in scheduling an appointment with her please click the link below.

Dallas Nutritional Counseling, Navigating Eating Disorders as a Vegetarian or Vegan: It can be complicated to manage an eating disorder when following a vegetarian or vegan eating style, but it is possible. Here are some considerations as you embark on your journey.