FCS80044 MyPlate Nutrition Education Series: Healthy Eating for Vegetarians1 USDA Center for Nutrition Policy and Promotion, with an Introduction by Linda B. Bobroff2 After introducing MyPlate in June 2011, USDA developed This fact sheet is Healthy Eating for Vegetarians, and it can a series of one-page fact sheets to help consumers apply the be found on the following page. dietary advice in their food guide and the Dietary Guidelines for Americans. Since that time USDA has added fact sheets to the series to reflect current Dietary Guidelines and emerging approaches to healthy eating to meet the needs of a diverse population. These fact sheets are distributed by UF/IFAS Extension for Extension faculty, health professionals, and consumers. Figure 1. Credits: http://choosemyplate.gov 1. This document is FCS80044, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date May 2014. Reviewed October 2018. Visit the EDIS website at http://edis.ifas.ufl.edu. 2. Linda B. Bobroff, PhD, RDN, professor, Department of Family, Youth and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611. The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office. U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension. 10 tips healthy eating Nutrition Education Series for vegetarians 10 tips for vegetarians A vegetarian eating pattern can be a healthy option. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs. think about protein try different veggie versions Your protein needs can easily be met by eating a A variety of vegetarian products look—and may 1 variety of plant foods. Sources of protein for 6 taste—like their non-vegetarian counterparts but are vegetarians include beans and peas, nuts, and soy usually lower in saturated fat and contain no cholesterol. products (such as tofu, tempeh). Lacto-ovo vegetarians For breakfast, try soy-based sausage patties or links. For also get protein from eggs and dairy foods. dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties). bone up on sources of calcium Calcium is used for building bones and teeth. Some make some small changes at restaurants 2 vegetarians consume dairy products, which are Most restaurants can make vegetarian modifications excellent sources of calcium. Other sources of calcium for 7 to menu items by substituting meatless sauces or non- vegetarians include calcium-fortified soymilk meat items, such as tofu and beans for (soy beverage), tofu made with calcium sulfate, meat, and adding vegetables or pasta calcium-fortified breakfast cereals and orange in place of meat. Ask about available juice, and some dark-green leafy vegetables vegetarian options. (collard, turnip, and mustard greens; and bok choy). nuts make great snacks Choose unsalted nuts as a snack and use them in make simple changes 8 salads or main dishes. Add almonds, walnuts, or Many popular main dishes are or can be vegetarian— pecans instead of cheese or meat to a green salad. 3 such as pasta primavera, pasta with marinara or pesto sauce, veggie pizza, vegetable lasagna, tofu-vegetable stir-fry, and bean burritos. get your vitamin B12 Vitamin B12 is naturally found only in animal products. enjoy a cookout 9 Vegetarians should choose fortified foods such as cereals or soy products, or take a vitamin B supplement For barbecues, try veggie or soy burgers, soy hot 12 if they do not consume any animal products. Check the dogs, marinated tofu or tempeh, and fruit kabobs. 4 Nutrition Facts label for vitamin B in fortified products. Grilled veggies are great, too! 12 find a vegetarian pattern for you include beans and peas Go to www.dietaryguidelines.gov and check Because of their high nutrient content, consuming appendices 8 and 9 of the Dietary Guidelines for beans and peas is recommended for everyone, 10 5 Americans, 2010 for vegetarian adaptations of the USDA vegetarians and non-vegetarians alike. food patterns at 12 calorie levels. Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus- filled pita sandwich. United States DG TipSheet No. 8 Department of Agriculture June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion Go to www.ChooseMyPlate.gov for more information. provider and employer..