Vegetarian Diets

Can vegetarian diets be healthy for the entire family? According to the American Dietetics Association’s Position Paper on Vegetarianism, well-planned vegetarian diets can be appropriate for all stages of the life cycle. Vegetarian diets can meet the nutritional needs of infants, children, adults and senior citizens. Also well-planned vegetarian diets can satisfy the needs of pregnant and lactating women and athletes. Even the most restrictive of vegetarian diets, the vegan diet (no animal products), can be healthy if planned appropriately.

The Vegetarian Food Guide Pyramid

Use the Vegetarian Pyramid to help plan healthy vegetarian meals each day for the entire family.

• Bread, Cereal and Grain Group: 6-11 servings daily

• Vegetable Group: 3-5 servings daily

• Fruit Group: 2-4 servings daily

• Milk, Yogurt, Cheese Group: 2-3 servings daily (vegans need to select other rich sources of calcium)

• Dry Beans, Nuts, Seeds, Meat Substitutes: 2-3 servings daily

• Fats, Oils, Sweets, Salty Foods: Use sparingly

Vegetarian Nutrition

• Protein - Protein has been referred to as the “great non-issue.” Vegetarians can easily meet or exceed their protein needs as long as they eat a varied diet. A mixture of protein rich foods throughout the day will provide the important essential amino acids required. To be safe, vegans may wish to include good protein sources such as: tofu, soy milk or tempeh, in addition to lentils, nuts, peas, whole grains and beans.

• Vitamin B12 helps prevent anemia and aids in the utilization of iron. Although the recommended intake is very low, plant-based sources of B12 are not good sources. Microorganisms make all vitamin B12 in nature. The best sources are animal products. Vegetarians (specifically vegans) can get the vitamin B12 they need fromsome fortified cereals, nutritional yeast and some fermented products. Be sure to check labels to see if a product is fortified with B12. Vegans and senior citizens who are vegans should consider consuming a B12 supplement.

• Calcium can be obtained from low-fat dairy products, dark leafy green vegetables and tofu prepared with calcium and fortified soy and rice milks.

• Iron can be a problem for vegetarians if they do not choose wisely. Be sure to include good plant sources of iron such as dark greens, dried beans, blackstrap molasses, prune juice and dried fruits. Some orange juice, tomato juice or anyother vitamin C rich food would make the perfect compliment to a vegetarian meal since vitamin C helps to improve and increase the absorption of iron.Thinking of making a change to a vegetarian diet?

Recent statistics indicate that vegetarian diets are becoming more popular. Today, it is estimated that close to 10% of the U. S. population consider themselves vegetarians. The “semi” - vegetarian (continues to eat some form of meat but has increased the proportion of plant-based foods in their diet) is also increasing in popularity.

Whether you and your family are thinking of making a change to a vegetarian diet or you are already practicing vegetarians, the key to a healthy diet is to include variety. Eat plenty of dark, leafy greens, whole grains, fruits and vegetables. Also, be sure to include protein rich beans, peas, seeds and fortified soy products. If you are a vegan, be sure to select adequate sources of B12 or supplement your diet.

Resource: U. S. Dept. of Agriculture - Written by guest author: Lynnette Mensah, MS, Extension Educator, Nutrition & Wellness

September-October 2002
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