Planning a balanced vegetarian diet in Singapore

Which nutrients deserve attention?

Protein, iron, vitamin B12, calcium and omega-3 are useful starting points. Your needs depend on what you eat overall, more than on whether a meal carries a vegetarian label.

• Protein: include beans, lentils, tofu, tempeh or other suitable protein foods through the day.
• Iron: use foods such as pulses and fortified cereals; vitamin C foods alongside plant iron can help absorption.
• Vitamin B12: use reliable fortified foods or an appropriate supplement, above all on a vegan diet.
• Calcium: check fortified drinks and calcium-set tofu if dairy is absent.
• Omega-3: consider foods such as walnuts and ground flaxseed, and check the form and amount if choosing a supplement.

Build meals from familiar foods

Dhal with rice and vegetables, tofu with noodles, or tempeh with a mixed vegetable dish can provide useful variety. Eggs and dairy may be options depending on your dietary pattern.

Read fortified soy drink labels: calcium and B12 are separate entries, and some products leave out one or both. Compare the portions you eat rather than assuming a small topping supplies enough for a meal.

What does Vplus contribute?

A Vplus sachet contains twenty 200 mg tablets: four grams of product in total. The formula includes Chlorella sorokiniana, spirulina and Indigold. It is a small supplement serving, so keep substantial protein foods in your meals.

For B12, iron or DHA, check the amount stated per serving and whether it meets the need you are trying to address. Vplus should not be your sole plan for any of these nutrients when that information is unavailable. A dietitian or pharmacist can help you choose an appropriate source.

When to review your diet

A dietitian can help if your food choices are limited, you are changing to a vegan diet, or you have concerns about deficiency. Pregnancy, childhood and medical conditions may need more specific planning.

Bring a record of your usual meals and labels from fortified foods and supplements. This makes it easier to identify a gap and decide what to change.