Vegetarian Diets
A vegetarian diet focuses on plants for food, which includes vegetables, fruits, grains, dried beans and peas, seeds and nuts.
Vegetarian eating patterns usually fall into these groups:
- Lacto vegetarian diet - people who only eats plant-based foods, and dairy products.
- Lacto-ovo vegetarian diet - people who only eat plant-based foods, dairy products, eggs.
- Vegan diet - people who only eat plant-based foods, no meat and animal products, no dairy products, no eggs. It is best to consult a nutritionist before allowing a child to become a vegan.
- Semi-vegetarian diet - people who eat chicken, fish, and plant foods, dairy products, and eggs, but don’t eat red meat.
People who are vegetarians can get the right amount and variety of foods needed to meet their nutritional needs by following the “Dietary Guidelines for Americans” food group recommendations for their age, sex, and activity level. Vegetarians need to also make sure they get the right amounts of protein, calcium, iron, zinc, and vitamin B12 they need everyday.
Protein
Protein has many important functions in the body and is essential for growth and maintenance. Combining different protein sources in the same meal is not necessary. Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat. Sources of protein for vegetarians include:
- Beans.
- Peas.
- Nuts.
- Nut butters.
- Soy products – tempeh, veggie burgers, tofu.
- Milk products and eggs – good protein sources for lacto-ovo vegetarians.
Calcium
Calcium is used for building teeth and bones, and in maintaining bone strength. Sources of calcium for vegetarians include:
- Fortified breakfast cereals.
- Soy products – soy-based beverages, tofu.
- Calcium-fortified orange juice.
- Some dark green leafy vegetables such as bok choy, collard greens, turnip greens, mustard greens.
- Milk products are excellent sources of calcium for lacto vegetarians. Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol. Salty foods, and drinks that contain caffeine, increase the loss of calcium.
Iron
Iron functions primarily as a carrier of oxygen in the blood. Eating foods rich in vitamin C like fresh fruits increase the absorption of iron. Iron sources for vegetarians include:
- Iron-fortified breakfast cereals
- Spinach.
- Kidney beans.
- Black-eyed peas.
- Lentils.
- Turnip greens.
- Molasses.
- Whole wheat breads.
- Peas.
- Some dried fruits – dried apricots, prunes, raisins.
Zinc
Zinc is necessary for many biochemical reactions, and 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.
- Pumpkin seeds.
- Milk products are a zinc source for lacto vegetarians.
Vitamin B12
Vitamin B12 is found in animal products and some fortified foods. Only dairy products, liver, meat and eggs can provide vegetarians with vitamin B12. Vegetarians must take vitamin B12 supplements or eat vitamin B12 fortified foods if they do not eat dairy products, liver, meat and eggs. Sources of vitamin B12 for vegetarians include:
- Milk products.
- Eggs.
- Foods fortified with vitamin B12 – breakfast cereals, soya bean milk and soy-based beverages, veggie burgers, and nutritional yeast.
Vitamin D
Vitamin D is needed for healthy bones and teeth. Sources of Vitamin D include:
- Fortified soy beverages
- Milk fortified with vitamin D
- Fish
- Egg yolks
- Liver
- Cereal fortified with vitamin D
- Your body can make enough vitamin D if you are in sunlight for about 10 to 15 minutes twice a week.
Vitamin E
For vegetarians to help meet vitamin E recommendations, they need to choose specific nut and seed choices more often, such as almonds, sunflower seeds, and hazelnuts (filberts). These nuts and seeds are among the best sources of vitamin E in the meat and beans food group.
Choose Fats Wisely
“Essential fatty acids” are necessary for good health. Excellent sources are nuts like walnuts, and seeds like flax seeds. Make a Waldorf salad with apples, celery, and walnuts.