The popularity of plant-based diets has increased recently, and this is due to various reasons, e.g. environmental and health reasons or animal welfare. A healthy diet and environmental concerns are linked, and sustainable diets have gained ground in recent years. This implies that dietary recommendations do not only take into account health but also the carbon footprint. These goals fit well together, as studies show the health benefits of eating plenty of vegetables, fruits, berries, peas, beans and other plant-based foods.
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Many people's diet is based on vegetables to some extent without only eating plant-based products. There are several definitions of diet depending on which types of food are part of the diet. See further definitions below:
A vegan diet is a plant-based diet that excludes everything from the animal kingdom, i.e. meat, fish, eggs, and dairy products.
Ovo vegetarian is a plant-based diet with eggs.
Lacto vegetarian is a plant-based diet with dairy products.
Lacto-ovo vegetarian is a plant-based diet with dairy products and eggs.
Pescetarian is a plant-based diet with fish, however, dairy products and eggs are in some cases part of the diet.
Flexitarian is mainly a plant-based diet that includes occasional animal products.
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Here is a list of foods that should be eaten daily to ensure variety in the diet and thus ensure that we get enough of different nutrients. This list also includes fish, dairy products, and eggs, as these products fit some definitions of a plant-based diet. If these animal products are omitted, it is important to consider variety in other types of food that are rich in protein, such as beans, nuts and peanut butter, seeds, and whole grains. It is recommended to eat the following daily:
Legumes, such as beans, peas and lentils, soy cheese (tofu), and other soy products
Fish, other seafood, and eggs (not needed daily)
Whole grain products, eg oats, barley, millet, quinoa, brown rice, whole grain bread, and whole grain pasta
Vegetables
Fruits and berries
Nuts and seeds and products derived from them
Clean and low-fat dairy products and cheese
Vitamin- and calcium-fortified vegetable milk, eg soy milk, oat milk and rice milk, and/or vegetable yogurt. It is worth pointing out that rice milk and products made from rice milk are not intended for children under 6 years of age, as these products may contain excessive amounts of arsenic.
For those who do not eat fish or fish oil, it is recommended to use algae oil to get omega-3 fatty acids (EPA and DHA), especially for children between the ages of six months and two years.
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Everyone who lives in Iceland is advised to take vitamin D as a supplement, as vitamin D is found in few foods in sufficient quantities (mainly found in oily fish). Furthermore, all women of childbearing age are advised to take a folate supplement.
It is recommended that those who do not eat animal products such as fish, milk, and eggs take vitamin B12 as a supplement. Finally, it is recommended that pregnant and breastfeeding women who do not eat fish, seafood, or milk and dairy products take iodine daily as a supplement.
Individuals who follow a vegetarian diet, or who eat little fish and dairy products, should also consider whether they need to take iodine and calcium as supplements. Various herbal products are both calcium and iodine fortified so this must be evaluated individually.
Vegetarian diet - recommendations published in September 2022
The recommendations are based on Nordic diet recommendations and similar recommendations for vegan diets in Nordic countries. The recommendations were prepared with the Primary Health Care in Iceland, the University of Iceland's Faculty of Education, and the Vegan Association in Iceland.
These recommendations are intended for those who prefer a vegan diet and want to learn more about which nutrients are essential. They can also be helpful for those who need to exclude certain foods from their diet or those who follow a vegetarian diet that contains some animal foods.
