Vegetarian Diets Fact Sheet No. 9.324 Food and Nutrition Series|Health by J. Clifford and A. Kozil Vegetarianism includes a variety whole grains, nuts, soy products, Quick Facts of eating patterns that rely heavily fiber, and phytochemicals. These on plant foods, while avoiding meat. dietary features help to produce • Following a vegetarian diet While some vegetarians exclude lower LDL cholesterol levels, better can be a healthful way to all animal products from their diets serum glucose control, and reduce eat. (vegans), others simply limit the the risk of chronic disease in amount of animal products in their those who follow a vegetarian diet. • Vegetarians are overall diet. Vegetarianism is growing Research also shows that vegetarian categorized by which in popularity in the United States, diets are more environmentally animal foods are restricted with an estimated 3.3% of American sustainable and use fewer natural in the diet. adults identifying as vegetarian in resources than diets rich in animal • Nutritional requirements 2016, up from 2.3% in 2012. About products. are the same for 46% of vegetarians in the United States are vegan. vegetarians and Types of Vegetarian Diets nonvegetarians but some According to the Academy of nutrients require special Nutrition and Dietetics, well planned Vegetarians have different attention. vegetarian diets can be healthful and dietary practices, but most can be nutritionally adequate throughout the categorized into one of the following lifecycle, while providing potential groups: health benefits in prevention and Vegans eat only plant foods; treatment of chronic diseases. including fruits, vegetables, legumes In fact, the 2015-2020 Dietary (dried beans, peas, and lentils), Guidelines for Americans, includes grains, seeds and nuts. the vegetarian diet as one of its highlighted healthy eating patterns, Raw vegans eat only plant foods; demonstrating that vegetarian including vegetables, fruit, nuts and diets can successfully meet the seeds, legumes (dried beans, peas, Dietary Guidelines and its key and lentils), and sprouted grains. recommendations. The amount of uncooked food varies from 75% to 100%. Vegetarian diets have been associated with lower levels of Lacto vegetarians eat plant obesity (body mass index), and foods as well as dairy products, reduced risk of cardiovascular such as milk and cheese. disease, type 2 diabetes, Lacto-ovo vegetarians eat plant hypertension, and certain types foods, dairy products and eggs. of cancer. Compared to non- Most vegetarians in the U.S. fit into vegetarians, vegetarians tend to this category. consume fewer overall calories; a lower proportion of calories from fat (particularly saturated fat); and Key Nutrients of a Vegetarian Diet higher quantities of fruits, vegetables, Because of the variability in © Colorado State University Extension. 8/94. Revised 9/17. *J. Clifford, Colorado State University Extension food vegetarian diets, it is important for and nutrition specialist , A. Kozil, graduate student. individuals to become familiar with extension.colostate.edu Updated fact sheet revised by L. Bellows, Colorado State their individual nutritional needs University Extension food and nutrition specialist and assistant professor. 1/2012 . Revised 9/17. and act as an anti-inflammatory can adapt to absorb plant based agent in the body. The primary iron (non-heme iron) almost as sources of omega-3 fatty acids effectively as animal based iron in the diet are fish, organ meats, (heme iron). One study found that and DHA-enriched foods such total iron absorption increased as eggs. Based on these food by almost 40% after 10 weeks of sources, vegetarians may not consuming a plant-based diet. get enough omega-3 fatty acids Even so, the daily recommendation in their diet. However, evidence for iron intake is 1.8 times higher suggests the healthy individuals for vegetarians than those who eat can meet their omega- 3 needs by meat. consuming adequate amounts of Among plant foods, dark green omega-3 containing plant foods leafy vegetables have the highest and potential dietary deficiencies. like flaxseed, chia seeds, hemp iron content. Dried fruits (such People following a vegetarian seeds, walnuts, canola oil and as raisins, apricots, peaches and diet generally receive adequate soy. Vegetarians can also choose prunes) also are high in iron. For amounts of most nutrients. from the increasing variety of maximum iron absorption, it is However, the following nutrients DHA-enriched foods sold in the beneficial to eat plant sources of may be lacking so it is important to marketplace, such as some soy iron at the same meal as foods assure adequate amounts of these milks and breakfast bars. Finally, high in vitamin C (Brussels sprouts, nutrients in the diet. capsule supplements made from strawberries, citrus fruits, broccoli, DHA-rich microalgae are available, collard greens, mustard greens, Protein but it is always important to consult cantaloupe or vitamin C-rich fruit a healthcare provider before taking Protein is needed for growth juices). Vitamin C increases the a supplement. and maintenance of body tissues. availability of iron in the intestinal It also is necessary for enzymes, tract. When vitamin C and iron hormones, antibodies and milk Iron are eaten together, more iron is production in women who are Iron combines with protein to absorbed into the body. breastfeeding. Plant sources of form hemoglobin, the substance in protein can provide adequate the blood that carries oxygen and Zinc amounts of essential and carbon dioxide. An adequate intake As with iron, zinc is a mineral nonessential amino acids, if they of iron is necessary to prevent that is present in plant foods are reasonably varied and caloric anemia. Many Americans, both but better absorbed from intake is sufficient to meet energy meat-eaters and vegetarians, have animal sources. As a result, needs. Whole grains, legumes, a difficult time consuming enough some vegetarians have lower vegetables, seeds and nuts all iron. concentrations of zinc in the body contain essential and nonessential While vegetarians generally than non-vegetarian diets, but amino acids. Textured vegetable consume as much, or slightly more most vegetarians still have levels proteins and meat analogues, iron than omnivores, vegetarians within the normal range. True zinc such as tofu and tempeh (usually typically have lower iron stores deficiencies are rare in Western made from soybeans and fortified than non-vegetarians. This is due civilizations. Vegetarians can with amino acids) are good protein to the fact that the iron in animal make sure they consume zinc sources. Soy milk is also a good foods is more easily absorbed by including foods such as soy source of protein as it contains the by the body than the iron in plant products, legumes, grains, cheese same amount of protein per serving foods. The iron in plant foods and nuts. Like iron, zinc can be as cow’s milk. An assortment of may be less available to the body better absorbed when eaten in plant foods eaten over the course because of the high fiber content combination with vitamin C-rich of a day can provide all essential in plants. Fiber is not absorbed into foods. amino acids; thus, complementary the body and may tie up minerals, proteins do not need to be eaten at such as iron, so they, too, are not the same meal. Calcium absorbed. For these reasons, vegetarians may be at a higher Calcium is needed for strong Omega-3 Fatty Acids risk for developing iron deficiency. bones and teeth, for normal blood clotting and for normal muscle and An increasing body of research Because women need more iron nerve function. Most calcium in the shows the many benefits of than men they especially need to American diet comes from milk and omega-3 fatty acids. These pay attention to iron. milk products. When these foods fats may reduce the risk for Recent research has shown are avoided, calcium must come cardiovascular disease, improve however, that some individuals from other sources. Dark green cognitive function and vision, Table 1: Healthy Vegetarian Eating Pattern: Recommended Amounts of Food From Each Food Group Daily Amount of Food From Each Group in Cup and Ounce Equivalents Healthy U.S.-Style Healthy Vegetarian What counts as a cup or ounce Eating Pattern Eating Pattern equivalent (c-eq or oz-eq)? Fruit 2 c-eq 2 c-eq 1 cup-equivalent is:1 cup raw or cooked vegetable or fruit, 1 cup vegetable or fruit juice, 2 cups leafy salad greens, ½ cup dried fruit or vegetable. Vegetables 2 ½ c-eq 2 ½ c-eq Dark green vegetables 1 ½ c-eq/week 1 ½ c-eq/week Red and orange 5 ½ c-eq/week 5 ½ c-eq/week vegetables Legumes 1 ½ c-eq/week 1 ½ c-eq/week (beans and peas) Starchy vegetables 5 c-eq/week 5 c-eq/week Other vegetables 4 c-eq/week 4 c-eq/week Grains 6 oz-eq 6 ½ oz-eq 1 ounce-equivalent is: ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium (1 ounce) slice bread; 1 ounce of ready-to-eat cereal (about 1 cup of flaked cereal). Whole grains 3 oz-eq 3 ½ oz-eq Refined grains 3 oz-eq 3 oz-eq Dairy 3 c-eq 3 c-eq 1 cup-equivalent is: 1 cup milk, yogurt, or fortified soymilk; 1½ ounces natural cheese such as cheddar cheese or 2 ounces of processed cheese. Protein Foods 5 ½ oz-eq 3 ½ oz-eq 1 ounce-equivalent is: 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or tofu; 1 Tbsp peanut butter; ½ ounce nuts or seeds. Seafood 8 oz/wk Meat, poultry, eggs 26 oz/wk Nuts, seeds, soy 5 oz/wk products Eggs 3 oz-eq/wk Legumes 6 oz-eq/wk (beans and peas) Soy Products 8 oz-eq/wk Nuts & Seeds 7 oz-eq/wk Oils 27g 27g leafy vegetables are the plant foods Vitamin B-12 as broccoli and cabbage, are that provide the most calcium.