Healthy Eating for Vegetarians

What is a
Vegetarian?
 A vegetarian is someone
who does not eat any
meat, poultry, game,
fish, shellfish, or by-
products of animals.
Vegetarian diets contain
various levels of fruits,
vegetables, grains,
legumes, nuts and seeds.
The inclusion of dairy
and eggs depends on the
type of diet you follow.

Lacto Vegetarian: Eats plant foods and dairy products (milk and cheese)

Ovo Vegetarian: Eats plant foods and eggs

Pesco Vegetarian: Eats plant foods and fish

Lacto Ovo Vegetarian: Eats plant foods, dairy products, and eggs.

Is Vegetarian the Same as Vegan?

No! A vegan does not consume ANY animal products including meats, eggs, dairy products, and
other products made from animals. Vegans eat only plant foods including fruits, vegetables,
legumes (dried beans, peas, lentils), grains, seeds, and nuts.
Top 10 Tips
1. Think about Protein
- Protein is needed for growth and maintenance of body tissue and hormone function
- Protein needs CAN be met by eating variety of plant-based foods
o Ex. Beans, peas, nuts, tofu, tempeh, eggs, dairy products
2. Increase calcium
- Calcium is necessary for building and maintaining strong bones and teeth.
o Ex. Dairy products, calcium-fortified soymilk, tofu made with calcium sulfate,
calcium-fortified breakfast cereals, OJ, dark-green leafy veggies
3. Focus on iron intake
- Iron is the primary carrier of oxygen in the blood!
o Ex. Spinach, kidney beans, black-eyed peas, lentils, whole wheat breads, iron-
fortified cereals
4. Increase zinc foods
- Zinc helps to keep the immune system functioning properly!
o Ex. Beans, chickpeas, lentils, wheat germ, pumpkin seeds, sesame seeds
5. Get your Vitamin B12
- Vitamin B12 is mainly found in meat products. Choose fortified cereals or soy products
or take a vitamin B12 supplement to ensure you are getting adequate intake
6. Make simple changes
- Popular dishes can easily be modified to fit your vegetarian lifestyle
o Swap pasta with meat sauce for pasta with marinara or pesto. Swap stir fry with
tofu or vegetable stir fry
- If you attend a cookout, try veggie or soy burgers, fruit kabobs, or grilled veggies
7. Include beans and peas
- High nutrient content including fiber, potassium, magnesium,copper, iron, B vitamins,
and protein
o Ex. Vegetarian chili, three bean salad, hummus filled pita sandwich
8. Ensure that you are eating omega-3 fatty acids
- Omega-3 fatty acids are an essential type of fat which our bodies cannot make on their
own – we need it from the foods we eat. They can improve your cardiovascular health,
acting as an anti-inflammatory agent
o Ex. Fish (salmon, mackerel, tuna, herring,etc.), ground flaxseed, chia seeds,
walnuts, supplements
9. Make small changes at restaurants
- If vegetarian options are not available on the menu, don’t be afraid to make special
requests!
o Ex. Tofu or beans for meat on a salad or sandwich or adding veggies in pasta
instead of meat
10. Nuts make great snacks
- Unsalted nuts can be a great addition to salads or main dishes that will add flavor and
protein!

References:
https://www.choosemyplate.gov/ten-tips-healthy-eating-for-vegetarians
https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/vegetarian-diets-9-324/
https://www.myplate.gov/node/5635