Vegetarian Diets
Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.
- Protein has many important functions in the body and is essential for growth and
maintenance. Protein needs can easily be met by eating a variety of plant-
based foods. Combining different protein sources in the same meal is not necessary. Vegetarian protein sources include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto- ovo vegetarians.
- Calcium is used for building bones and teeth and in maintaining bone strength. Sources
of calcium for vegetarians include fortified breakfast cereals, soy products (tofu,
soy-
based beverages), calcium- fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.
- Zinc is necessary for many biochemical reactions and also helps the immune system
function properly. Sources of zinc for vegetarians include many types of beans (white
beans, kidney beans, and chickpeas), zinc-
fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
- Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin
B12 for vegetarians include milk products, eggs, and foods that have been fortified
with vitamin B12. These include breakfast cereals, soy-
based beverages, veggie burgers, and nutritional yeast.
Source: USDA, MyPyramid.gov
- Iron functions primarily as a carrier of oxygen in the blood. Iron food sources for
vegetarians include iron-
fortified breakfast cereals, spinach, kidney beans, black- eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
