Vegetarian nutrition for everybody

Vegetarian NutritionChristina Niklas, MPH, RD, LDN

June 17, 2009

1

Lacto-Ovo Vegetarian: does not eat meat, fish or fowl. Eats dairy and egg products. Most popular.

Ovo Vegetarian: does not eat meat, fish, fowl or dairy products. Eats egg products.

Lacto Vegetarian: does not eat meat, fish, fowl or eggs. Eats dairy products.

Vegan: does not eat any animal products including meat, fish, fowl, eggs, dairy, honey, etc. Most vegans do not use any animal products such as silk, leather, wool, etc. as well.

REVERENCE FOR LIFE 2

Types of Vegetarians

Protein Iron Zinc Calcium Vitamin D Vitamin B12 Vitamin A/ Beta carotene Omega-3 fatty acids Iodine

3

Nutrition Considerations for Vegetarians

Assortment of plant foods throughout day provides all essential a.a.

Quality of plant protein varies Isolated soy protein can meet protein needs as

effectively as animal protein; wheat protein alone may be 50% less usable than animal protein

Typical intakes of protein for lacto-ovo and vegans appear to meet/ exceed requirements

Recommendations for protein intake are 46 grams per day for women and 56 grams per day for men

4

Nutrition Considerations for Vegetarians - Protein

Good Sources of Iron and Vitamin C

5

IronEnriched bread and cerealWhole wheat bread and

other whole grainsDried apricots, figs,

prunesLeafy green vegetablesTomato juiceBeans NutsSoybeans and tofu

Vitamin CMelonsCitrus fruitsPineapple StrawberriesKiwi fruitBroccoliPeppersTomatoes

6

Vegan Food Pyramid (Adapted from J Am Diet Assoc. 2003;103:771-775)