VEGETARIAN NUTRITION

ONLINE RESOURCES

eatright.org nutrition.gov choosemyplate.gov vegetariannutrition.net health.gov/dietaryguidelines nal.usda.gov/fnic vrg.org usda.gov

Well-planned vegetarian diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. TIPS NUTRIENTS OF CONCERN FOR VEGETARIANS

Build meals around Protein Iron Vitamin D sources of protein, such It is very important to make sure your Iron is very important in our bodies There are not many natural food as beans, lentils, tofu, body is getting enough protein from because its main job is to carry sources of vitamin D, but common a variety of sources. One main source oxygen throughout the body. Iron sources include vitamin D-fortified eggs, and dairy. of protein is animal products, so deficiency can cause iron-deficiency soymilk, cow’s milk, orange juice, and cutting some of these out of your anemia, which can cause symptoms cereals. Sunlight also provides diet makes it even more important to of weakness, fatigue, irritability, or vitamin D. Those who do not focus on getting enough protein. lack of concentration. Vegetarians consume dairy products or do not In addition to a should consume a variety of iron receive much regular exposure to well-balanced diet with Vegetarian sources of protein include sources to meet daily requirements. sunlight may want to consider taking adequate calcium and dairy products, eggs, soy products, Consuming vitamin C at each meal a vitamin D supplement of no more whole grains, beans, nuts, nut will increase iron absorption. than 100% of the daily value. vitamin D, weight-bearing butters, and seeds. exercise such as yoga, Vegetarian sources of iron include Vitamin B12 running, walking, and Calcium iron-fortified breakfast cereals, B12 is in all foods of animal origin, strength training will also soybeans, dark leafy greens, beans, Calcium and vitamin D work together including eggs and dairy products. enriched breads, rice, pasta, eggs, help build strong bones. to build strong bones. Vegetarians Adequate B12 intake is typically not a peanut butter, peas, dried apricots, should consume calcium from a concern for vegetarians who prunes, and raisins. variety of sources. Dairy products are consume some dairy products of rich in calcium, but calcium can be Zinc eggs. Strict vegetarians or vegans, Just because a food is obtained from plant sources if milk is however, may need to supplement vegetarian doesn’t mean not consumed. Zinc contributes to growth, their diet by choosing a fortified development, and proper immune breakfast cereal or by taking a it is healthy. In addition to Vegetarian sources of calcium function. Vegetarian sources of zinc vitamin B12 (cobalamin) supplement having variety and include tofu, soybeans, leafy green include soy products, beans, cheese, of no more than 100% of the daily balance in what you eat, vegetables, broccoli, fortified whole grains, nuts, legumes, value. non-dairy milk, almonds, fortified zinc-fortified breakfast cereals, look for low levels of wheat germ, and seeds. Milk and breakfast cereals, and fortified Vegetarian sources of B12 include sodium, fat, cholesterol, orange juice. shellfish are also good sources of vitamin B12-fortified foods (such as and added sugars in the zinc. nutritional yeast, soymilk, meat substitutes, and cereals), dairy foods you eat. products, and eggs.

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