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Vegetarian Diets Fact Sheet No. 9.324 Food and Series|Health by L. Bellows* A vegetarian is a person who does not Types of Vegetarian Quick Facts eat meat or animal products. However Diets the types of vegetarian diets can vary • Following a vegetarian diet widely. While some individuals exclude Vegetarians have different dietary can be a healthful way to all animal products (vegans), others limit practices, but most can be categorized eat. the amount of animal products as part into one of the following groups: • Vegetarians are of their total overall diet. Today, in the Vegans, or total vegetarians, eat only United States, there are an estimated 4.9 plant foods; including , vegetables, categorized by which million people who identify themselves (dried , , and ), animal foods are restricted as a vegetarian; this is 2.3% of the US grains, and nuts. in the diet. population. About 1.4 % of the US adult Lacto vegetarians eat plant foods as • Nutritional requirements population is vegan. well as dairy products, such as and are the same for Well planned vegetarian diets can be . vegetarians and non- healthful, nutritionally adequate, and Lacto-ovo vegetarians eat plant vegetarians but some may provide health benefits in prevention foods, dairy products and eggs. Most require special and treatment of chronic diseases during vegetarians in the U.S. fit into this attention. all phases of the lifecycle, according to category. the Academy of Nutrition and Dietetics. Vegetarian diets have been associated Semi-vegetarians don’t eat red meat with lower levels of obesity (body mass but may include chicken or seafood with index), reduced risk of cardiovascular plant foods, dairy products and eggs. disease and lower total mortality. Lower LDL cholesterol levels, lower blood pressure, and lower rates of hypertension, Key Nutrients of a type 2 diabetes, and some forms of Vegetarian Diet cancer, have been shown in vegetarians People on vegetarian diets generally compared to non-vegetarians. receive adequate amounts of most Vegetarians tend to consume fewer nutrients. However, the following overall calories; a lower proportion of nutrients may be lacking. Vegetarians calories from (particularly saturated should make sure they get adequate fat) and cholesterol; and higher intakes amounts of these nutrients. of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals than non-vegetarians. These features Protein is needed for growth and may reduce the risk of chronic disease. maintenance of body tissues. It also Because of the variability in vegetarian is necessary for enzymes, hormones, diets, it is important for individuals to antibodies and milk production in become familiar with their individual women who are breastfeeding. Plant nutritional needs and potential dietary sources of protein can provide adequate deficiencies. amounts of essential and nonessential amino acids, if they are reasonably varied © Colorado State University Extension. 8/94. Revised 1/12. and caloric intake is sufficient to meet www.ext.colostate.edu

*L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor, food science and . 1/2012 exposure can be limited by several Calcium is needed for strong factors, including dark skin, pollution bones and teeth, for normal blood and northern latitudes. If sun exposure clotting and for normal muscle and is limited and there are no animal nerve function. Most calcium in the products in the diet a D American diet comes from milk and supplement is needed. milk products. When these foods are avoided, calcium must come from other Vitamin B-12 sources. Dark green leafy vegetables are is needed for normal the plant foods that provide the most red blood cell formation and normal calcium. nerve function. The body needs only Figure 1. Beans are an excellent source of Certain plant components may small amounts and can store it in large protein. inhibit the absorption of dietary amounts. Therefore, a deficiency takes calcium. In the context of the overall a long time to develop, maybe several diet however, this does not appear years. Once a deficiency does develop, energy needs. Whole grains, legumes, to be significant. Calcium from low- however, it results in irreversible nerve vegetables, seeds and nuts all contain oxalate vegetable greens (, bok damage. Thus, vegetarians need to pay essential and nonessential amino acids. choy, chinese , collards, ) is special attention to this . Textured vegetable and meat absorbed as well or better than calcium The human form of vitamin 12B , analogues, such as and from cow's milk. juices fortified Cyanocobalamin, is available from (usually made from and with calcium and calcium-set tofu are non-animal products such as fortified fortified with amino acids) are good also good sources of calcium. commercial breakfast cereals, fortified protein sources. An assortment of plant Calcium deficiency in vegetarians soy beverages, some brands of foods eaten over the course of a day can is rare, and there is little evidence to nutritional yeast and other products. provide all essential amino acids; thus, show that calcium intakes below the A vegetarian who eats dairy products complementary proteins do not need to Dietary Reference Intake cause major daily will get enough vitamin B12. be eaten at the same meal. health problems in vegetarians. U.S. Vegans, however, have little or no

recommendations for calcium are vitamin B12 in their diets and must Omega-3 Fatty Acids relatively high compared to those for obtain the vitamin through regular populations that eat a more plant-based use of a vitamin B sources such as An increasing body of research 12 diet. High levels of animal protein fortified soy milk or yeast or a vitamin shows the many benefits of omega-3 increase urinary loss of calcium. U.S. B supplement. fatty acids. These may reduce 12 recommendations are designed to the risk for cardiovascular disease, compensate for this. Studies show that improve cognitive function and vision, vegetarians absorb and retain more and act as an anti-inflammatory in calcium from food than do non- Iron combines with protein to form the body. The primary sources of vegetarians. hemoglobin, the substance in the blood omega-3 fatty acids in the diet are that carries oxygen and carbon dioxide. fish, organ meats, and DHA-enriched An adequate intake of iron is necessary foods such as eggs. Based on these to prevent anemia. Many Americans, food sources, vegetarians may not get Vitamin D is required to absorb both meat-eaters and vegetarians, have enough omega-3 fatty acids in their calcium from the digestive tract and a difficult time consuming enough iron. diet. However, vegetarians can still to incorporate calcium into bones and Iron is found in animal and plant boost their omega-3 intake by eating teeth. Few foods contain large amounts foods, but the iron in animal foods foods like flaxseed, , canola of vitamin D. The best sources–fortified is more easily absorbed by the body. oil and soy. They can also choose milk, egg and –are all of Also, the iron in plant foods may be from the increasing variety of DHA- animal origin. Therefore, vegetarians, less available to the body because of enriched foods sold in the marketplace, especially vegans, may not get enough. their high fiber content. Fiber is not such as some soy and breakfast Sunlight is another source of absorbed into the body. It may tie up bars. Finally, capsule supplements vitamin D. The body makes vitamin minerals, such as iron, so they, too, made from DHA-rich microalgae are D from sunlight on the skin. People are not absorbed. For these reasons, available, but it is always important to regularly exposed to sunlight can get vegetarians may be at a higher risk for consult a healthcare provider before enough vitamin D without having developing . Because taking a supplement. any come from food. However, sun women need more iron than men they especially need to pay attention to iron. Among plant foods, dark green Vegetarian Protein leafy vegetables have the highest iron Vegans especially who remove Options content. Dried fruits (such as , certain foods from their diets may be , and ) also are at risk for iodine deficiency. Whereas Beans and Peas high in iron. Eat plant sources of iron at iodized is a source of iodine, the same meal as foods high in vitamin kosher and sea are not. Besides Dry beans and peas, as well as C (Brussels sprouts, , citrus iodized salt, vegans can get iodine from lentils, are considered legumes. fruits, broccoli, greens, seaweeds, soybeans, sweet potatoes and Vegetarians, as well as meat-eaters, greens, or -rich cruciferous vegetables such as broccoli find that legumes are an excellent food fruit juices). Vitamin C increases the and cabbage. to extend or replace meat. Legumes availability of iron in the intestinal are low in cost, high in nutritive value, tract. When vitamin C and iron are and contribute iron and B to eaten together, more iron is absorbed Planning a Nutritious the diet. Like most plant sources their into the body. Vegetarian Diet is low. If small amounts of animal food (milk, eggs or cheese) or Vegetarians should follow the other plant foods (such as grains) are diet principles recommended in the included in the diet, they can become As with iron, zinc is a that Dietary Guidelines for Americans. valuable contributors to protein needs. is present in plant foods but better Well-planned vegetarian diets can absorbed from animal sources. As a effectively meet these guidelines and be Dry beans: Rich in protein, iron, result, some vegetarian diets may not a health-supporting dietary alternative. calcium, and . provide the recommended amount of The 2010 Dietary Guidelines include Many varieties of dry beans include zinc. Even so, true zinc deficiencies adaptions to the healthy eating pattern black beans, garbanzo beans (also are not usually a concern. Vegetarians for lacto-ovo vegetarians and vegans. called chick peas), beans, lima can make sure they consume zinc by The recommendations, as outlined in beans, navy beans and pinto beans. including foods such as soy products, Table 1, for non-vegetarians, lacto-ovo Dry peas: Good sources of protein, legumes, grains, cheese and nuts. Like vegetarians, and vegans are similar iron, potassium and thiamin. They are iron, zinc can be better absorbed when for fruit, vegetables, grains and dairy. green or yellow and can be purchased eaten in combination with vitamin The overall amount of protein is also split or whole. C-rich foods. similar; however, the types of protein foods and amounts for each of these foods vary.

Table 1: Daily food guide for vegetarians: Suggested daily servings, based on a 2000 calorie diet, from each of the food groups.

USDA Food Pattern Lacto-Ovo Vegetarian Vegan Adaption What counts as a cup or ounce equivalent (oz-eq)? Adaption Fruit 2 cups 2 cups 2 cups 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit Vegetables 2.5 cups 2.5 cups 2.5 cups 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens Grains 6 oz-eq 6 oz-eq 6 oz-eq 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked , cooked , or cooked cereal Dairy 3 cups 3 cups 3 cups 1 cup of milk, , or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese. Note: Vegan ‘dairy group’ is made up of calcium-fortified beverages and foods from plant sources. Protein Foods 5.5 oz-eq 5.5 oz-eq 5.5 oz-eq 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of , or ½ ounce of nuts or Seafood 8 oz/wk seeds Meat, Poultry, 26 oz/wk Eggs Nuts, seeds, 4 oz/wk soy products Eggs 4 oz-eq/wk Beans & Peas 10 oz-eq/wk 13 oz-eq/wk Soy Products 12 oz-eq/wk 10 oz-eq/wk Nuts & Seeds 13 oz-eq/wk 15 oz-eq/wk

Lentils: Disc-shaped legumes • Extra-firm tofu: frying, roasting, • Include whole grains and other similar in size to peas. They are rich in grilling or marinating fiber rich foods. protein, iron, potassium, calcium and • Firm tofu: stir-frying, boiling or to • Get enough calcium and phosphorus. use as filling vitamin B12. • Soft tofu: pureeing Well planned vegetarian diets can Soy Products • Silken tofu: pureeing, simmering, be healthful, nutritionally adequate, Soy products include tofu, soymilk, egg substitution, used in vegan and may provide health benefits in tempeh and other products. All are desserts and smoothies prevention and treatment of chronic derived from soybeans and are a rich diseases during all phases of the source of plant-based protein. Protein lifecycle. in soybeans contains as much complete Nuts and Seeds protein as meat and they are a good Nuts are one of the best plant source of B vitamins and essential sources of protein. Additionally, they References fatty acids, including some omega-3s. are rich in fiber, folic acid, potassium, 'Position of the American Dietetic Soyfoods are generally low in saturated antioxidants ( and ) Association: Vegetarian Diets' fat and trans fat and are cholesterol free. and phytochemicals. Nuts are high in Journal of the American Dietetic They also contain isoflavones which monounsaturated and polyunsaturated Association, July 2009, Vol. 109, No. may help lower the risk of some chronic fatty acids, including omega 3 fatty 7, pp. 1266-1282. diseases. The following are common acids). Seeds have a similar nutrient soy products that you will find in the profile to nuts, thus they’re considered U.S. Department of Health and marketplace: interchangeable with nuts. Because Human Services, U.S. Department of Agriculture. (2010). Dietary : A , which is an nuts and seeds are high in fat portions should be limited. Guidelines for Americans 2010 excellent, inexpensive source of protein (6th ed.). Washington, DC: U.S. and iron. Soybeans are used to make a Tree nuts: Includes , Brazil Government Print Office. number of vegetarian substitutions for nuts, , , , meat, dairy and eggs. , pine nuts, and 'Vegetarian Glossary of Terms' walnuts. American Academy of Nutrition Soy cheese: A cheese-like product and Dietetics. Retrieved December made from soybeans. Soy come Seeds: Includes , , 15, 2011 www.eatright.org/Public/ in most of the same varieties as dairy sunflower, and flaxseed. Seeds have a content.aspx?id=6375 cheeses, such as parmesan, similar nutrient profile to nuts. and cheddar. However, some soy : is the cheeses are not vegan as they contain most popular but other nuts and seeds the animal protein casein. make healthful butters: sunflower, Soymilk: A milk-like product made , and soy. from soybeans, with the same amount of protein and less fat than cow’s milk. Not all soymilks are vegan as some Summary contain the animal protein casein. A vegetarian diet can be a healthy Tempeh: Made from fermented way to eat. The key is to consume a soybeans, tempeh is a replacement for variety of foods and the right amount of meat. foods to meet your energy and nutrient Textured Vegetable Protein: needs. For vegetarians, it is important Commonly used as a substitute for to: ground ; TVP is derived from soy • Be conscious of protein-rich flour. foods. Your protein can easily be Tofu: Made from curdled soymilk met by eating a variety of plant and pressed into blocks. It is a foods, such as beans, peas, soy replacement for meat, eggs and cheese products, nuts, and seeds. and can be eaten fresh or cooked • Eat a variety of fruits and in many different ways. Tofu is an vegetables, especially those that excellent source of protein. Types and are good sources of vitamins A uses of tofu: and C.

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