The key to a healthy vegetarian diet — like any diet — is to include a variety of foods. No single food can provide all the nutrients your body needs. A registered dietitian can help you create a vegetarian diet that’s right for you.
|Food group||Recommended servings for 2,000-calorie/day diet|
|Source: 2015-2020 Dietary Guidelines for Americans|
|Vegetables||2 1/2 cups a day|
|Dark green||1 1/2 cups a week|
|Red and orange||5 1/2 cups a week|
|Legumes (beans and peas)||3 cups a week|
|Starchy||5 cups a week|
|Other||4 cups a week|
|Fruits||2 cups a day|
|Grains||6 1/2 ounces a day|
|Whole grains||≥ 3 1/2 ounces a day|
|Refined grains||≤ 3 ounces a day|
|Dairy||3 cups a day|
|Protein foods||3 1/2 ounces a day|
|Meats, poultry, eggs||3 ounces a week (eggs)|
|Nuts, seeds, soy products||14 ounces a week|
|Oils||27 grams a day|
|Added sugars, solid fats, added refined starches||No more than 290 calories a day (15% of total calories)|
Keep in mind that the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.
To be sure that your diet includes everything your body needs, pay special attention to the following nutrients:
Calcium and vitamin D
Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don’t eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.
Omega-3 fatty acids
Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
Iron and zinc
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn’t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods.
Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins.
Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt a day provides a significant amount of iodine.
Joshua S. Sangco