Living on the Vege!

How to get the most out of

your meatless meals.



Liz Lancione, ARAMARK Dietetic Intern
Durdana Mirza, Registered Dietitian
What is a Vegetarian?
Broadly defined, a vegetarian is a
person who does not eat meat,
poultry, and fish. Vegetarians eat
mainly fruit, vegetables, legumes,
grains, seeds, and nuts. Many
vegetarians eat eggs and/or dairy
products but avoid hidden animal
products such as beef and chicken
stocks, lard, and gelatin.
Flexitarian
A semi-vegetarian diet with a focus
on vegetarian food with occasional
meat, poultry, or fish consumption.
This is technically not considered
a true vegetarian diet, but it is still
a healthy alternative to a diet full of
animal products!

Pescatarian
This vegetarian diet can include or
exclude dairy and eggs, but does
include fish.
High in Omega-3 fatty acids

Visit
http://www.seafoodwatch.org/cr/seafoodwatc
h.aspx for fun, interactive resources that can
teach you how to choose seafood that is
harvested with minimal damage to the
ecosystem it comes from.
Lacto-Ovovegetarian
Lacto-ovos are vegetarians who
include eggs and dairy products.
Most vegetarians in the United
States fall into this category.


Lactovegetarian
Lactovegetarian: A vegetarian diet that excludes
meat, poultry, fish and eggs but includes dairy
products
Vegan
Strict vegetarians or vegans follow a
vegetarian diet that excludes all animal
products such as meat, poultry, fish,
eggs, milk, cheese and other dairy
products.
Some people who follow a vegan diet
also follow a vegan lifestyle. This
lifestyle excludes animal products such
as leather, honey, and silk.

Why Go Veg?
According to the Academy of
Nutrition and Dietetics,
appropriately planned vegetarian
diets are healthful, nutritionally
adequate, and may provide health
benefits in the prevention and
treatment of certain diseases.
Health Perks of Being a
Vegetarian
Vegetarians appear to have lower LDL
cholesterol levels, lower blood
pressure, and lower rates of
hypertension and type 2 diabetes than
nonvegetarians.
Vegetarians tend to have a lower body
mass index and lower overall cancer
rates.
Whats so great about giving up
animal products?
Features of a vegetarian diet that may
reduce risk of chronic disease include
lower intakes of saturated fat and
cholesterol and higher intakes of fruits,
vegetables, whole grains, nuts, soy
products, fiber, and phytochemicals.
By giving up animal products, youre
helping the planet by reducing your
carbon footprint!
Is there a wrong way to be
a vegetarian?
The most commonly deficient nutrients
in those who follow a vegetarian diet
the wrong way include protein, iron,
zinc, calcium, and vitamins D and B-
12.
According to the Academy of Nutrition
and Dietetics, a well-planned
vegetarian diet can meet current
recommendations for all of these
nutrients, even in pregnancy.

Protein
Protein is found in most plant foods.
Eating a variety of plant protein
sources provides all of the amino acids
that your body needs to make
complete proteins!
Vegetarian sources of protein:
Beans
Whole grains
Soy products
Nuts and nut butters
Dairy products
Eggs
Iron
Iron is found in red meats, which are not
present in a vegetarian diet.
Vegetarian iron sources:
Fortified breakfast cereals
Soybean nuts
Dark green, leafy greens
Beans
Enriched breads, rice and pasta
Eggs
Peanut butter
Dont forget that getting adequate vitamin C
(found in citrus fruits and tomatoes) helps
aid in the absorption of iron!
Zinc
Zinc is important for supporting
immune function.
Sources of zinc for vegetarians and
vegans:
White beans
Kidney beans
Chickpeas
Zinc-fortified breakfast cereals
Wheat germ
Pumpkin seeds
Milk products are a zinc source for
lacto-vegetarians.
Calcium
Interestingly, studies have shown that vegetarians
absorb and retain more calcium from foods than do
non-vegetarians.
Vegetarian food sources of calcium:
Low-fat or fat-free milk, yogurt and cheese
Fortified soymilk, almond milk or rice milk
Fortified ready-to-eat cereals
Calcium-fortified juice
Calcium-set tofu
Leafy green vegetables
Broccoli
Beans
Almonds and almond butter
Sesame seeds and sesame butter (tahini)
Soybean nuts

Vitamin D
In the United States, dairy products are
fortified with Vitamin D since few foods
are naturally high in vitamin D.
Vegetarian sources of vitamin D
include:
Eggs
Vitamin D-fortified soymilk, cow's milk,
orange juice, and ready-to-eat cereals
Vitamin B-12
Vitamin B-12 is produced in animals
and by bacteria in the soil. Vegetarians
who consume dairy products and/or
eggs usually get enough B-12 since it
is found in these foods. Vegans,
however, should add vitamin B-12
fortified soy milk to their diets.
Regularly taking a broad-spectrum
multivitamin and mineral supplement
will also supply the necessary amount
of B-12.
Take-Aways Anyone Can Benefit From
Choose whole-grain products as much as
possible (e.g. whole wheat bread, brown
rice, or whole-grain cereals instead of
refined or white grains).
Eat a wide variety of foods.
If you eat dairy products, choose non-fat or
low-fat varieties.
Use eggs in moderation.
Limit intake of sweets and high fat foods.
Use a regular source of vitamin B-12, and if
sunlight exposure is limited, of vitamin D.
Many vegetarian foods can be found in any
grocery store.

Resources
http://www.eatright.org/Public/content.aspx?id=6374
http://www.womensheart.org/content/nutrition/medit
erranean.asp
http://www.brown.edu/Student_Services/Health_Ser
vices/Health_Education/nutrition_&_eating_concern
s/being_a_vegetarian.php
http://www.eatright.org/About/Content.aspx?id=8357
www.cancer.org
Resources
http://andevidencelibrary.com/category.cfm?cid=8&c
at=0
http://www.choosemyplate.gov/healthy-eating-
tips/tips-for-vegetarian.html