Plant-based food products designed to resemble meat have grown in popularity, offering an alternative to traditional meat.
They are made from ingredients such as soy, peas, lentils, wheat gluten, and grains. They’re designed to replicate the flavour, texture, and appearance of meat. Common examples include plant-based burger patties, sausages, and mince.
Nutrition check: meat vs plant options
The food group that includes meat, fish, eggs, tofu, nuts, seeds, and legumes is an important source of protein and a range of nutrients. These include iron, zinc, vitamin B12, iodine, and essential fatty acids.
Lean red meat is a rich source of iron, zinc, and B12, with iron and zinc generally more easily absorbed than those found in plant foods. Pairing plant-based iron sources with vitamin C–rich foods can help improve absorption.
Plant-based meat alternatives can provide many of the same nutrients as animal foods, but don’t naturally contain vitamin B12 unless fortified. Diets that exclude meat but include foods such as milk, eggs, legumes, nuts, tofu, nuts and seeds can meet most nutrient needs when well planned.
Smoked, salted, and preserved foods such as sausages and bacon can be high in saturated fat, salt, and additives, and should be eaten only occasionally. Some plant-based alternatives may also be highly processed and high in salt or added sugars. Checking nutrition labels can help support a balanced intake.
For health information, recommended serve sizes and daily intake, see www.eatforhealth.gov.au
Environmental impact
Some studies suggest plant-based meat alternatives may have a lower environmental impact than conventional red meat production, though this varies by product and how it’s made.
Finding the right balance
Whether you choose meat, plant-based options, or a mix of both, focus on a varied, balanced diet to support longterm health. If you reduce meat intake, make sure key nutrients such as iron and vitamin B12 stay at healthy levels.
