Dietary considerations for vegans and vegetarians include ensuring adequate intake of essential nutrients, such as protein, vitamin B12, iron, calcium, omega-3 fatty acids, and zinc. Plant-based sources like legumes, nuts, seeds, and fortified foods can help meet these requirements. Careful meal planning is vital to avoid deficiencies and promote overall health. Additionally, incorporating a variety of fruits, vegetables, and whole grains can enhance nutrient absorption. Being mindful of these factors supports a balanced vegan or vegetarian diet.