Vegetarian Diets

Vegetarian diets are increasing in popularity.  People who choose to follow a vegetarian diet need to plan their meals carefully because eliminating any food or food group from the diet can result in a nutrient deficiency.  The key to a healthy vegetarian diet is to consume a variety of foods and the right amount of foods to meet your calorie needs. Nutrients that vegetarians may need to focus on are those typically found in meat and dairy products including protein, iron, calcium, zinc, and vitamin B12.

• Protein needs can be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, lentils, nuts, nut butters, peas, seeds and soy products (tofu, tempeh, veggie burgers). Some vegetarians choose to consume milk and/or eggs (called lacto-ovo vegetarians), which provide protein as well. 
• Iron 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).
• Calcium sources 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, including yogurt and cheese, are excellent calcium sources for lacto vegetarians.
• Zinc sources 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.

Tips for Healthy Vegetarian Diets

• Choose protein sources that are naturally low in fat, such as beans, lentils, and rice. If consuming cheese and milk; choose lower-fat varieties.
• Choose calcium-fortified beverages such as orange juice or soy-based drinks
• Choose whole grains such as whole wheat pasta, brown rice, and whole grain breads.  Limit your consumption of refined white breads and starches.
• Vary your veggies and focus on fruit
• Choose meat-replacements such as soy-based veggie burgers, soy hot dogs, soy sausage patties and marinated tofu.

 The following are a few meal ideas to consider:

• Whole wheat pasta with assorted vegetables and marinara sauce
• Whole wheat pizza topped with your favorite veggies
• Vegetable lasagna
• Tofu and vegetable stir fry over brown rice
• Vegetable lo mein prepared with whole wheat noodles
• Grilled vegetable kabobs
• Hummus and grilled vegetable wraps
• Bean burritos