Vegetarian Diets: Build on the Basics!
Cooperative Extension, College of Agriculture & Life Sciences,
The University of Arizona

written by
Scottie Misner, Ph.D. R.D. Associate Nutrition Specialist


Vegetarian diets are very common today. This practice has existed throughout history and continues today in many parts of the world. While being a vegetarian means different things to different people, there is a common thread. Vegetarians eat diets based on plants, and avoid one or more of the following: meat, poultry, fish, milk and eggs.

People are vegetarians for various reasons. These range from food availability to cultural practices, religious or philosophical beliefs, ecological concerns, economics or an interest in health.
Teens often experiment with vegetarian diets, but it can create a bit of mealtime tension in meat-loving families. Whatever your reason for being a vegetarian, eating more plant-based foods can be consistent with a healthy lifestyle.

What’s in Vegetarian Diets?

Most vegetarians rely heavily on whole grains, fruits and vegetables and avoid red meat. Vegetarian diets vary considerably. Vegetarian diets are often classified by the foods they include.

  • Vegans or total vegetarians avoid all animal products and include only plant foods.
  • Lacto-vegetarians consume dairy products and plant foods, and avoid all animal products including eggs.
  • Ovo-vegetarian diets include eggs and plant foods.
  • Lacto-ovo-vegetarians eat dairy products, eggs, and plant foods, but avoid fowl, fish and red meat.
  • Semi-vegetarians avoid red meat but may include fish or poultry, dairy, eggs and plant foods.

Variety for Taste and Nutrition

Whether you follow a semi-vegetarian eating plan, a vegan regime or something in between, it’s never been easier to enjoy a vegetarian diet than it is today. Interest in this eating style has led many companies to develop products geared to American tastes and lifestyles. You can give up your burgers and eat them, too, with soy-, bean- or grain-based patties. If you can’t imagine life without hot dogs or sausage with your pasta, tofu now has versions of those favorites.

Supermarkets and specialty health food stores carry a wide range of products that can make a vegetarian lifestyle both easy and delicious. Stay flexible and creative. As with any plan, the key is to eat a variety of foods every day and to choose the recommended number of servings from the groups listed in the Daily Food Guide for Vegetarians, adapted from the Food Guide Pyramid.

With teens, you may need to watch for unhealthy eating behaviors, such as overly restrictive diets and those that cause unhealthy weight loss.

How Many Servings?

The number of food group servings that are right for you depends on your calorie needs, which are based on your age, activity level, health status and body size. Aim for a calorie intake that will help you maintain or achieve a healthy body weight.

Bread, Cereal, Rice and Pasta Group

6 -11 servings

1 Slice bread; ½ bagel, pita pocket or English muffin; ½ cup cooked cereal, rice or pasta; 1 oz ready-to-eat cereal; 3-4 crackers; 1 tortilla.
Vegetable Group
3 -5 servings

1/2 cup cooked or chopped vegetables; 1 cup raw leafy vegetables; ¾ cup juice

  • Eat dark-green leafy or deep-orange vgetables often
  • Pack crackers for complex carbohydrates on the go
Fruit Group
2 4 servings

1 medium fresh fruit (orange,banana); ½ cup chopped cooked or canned fruit; ¾ cup juice

  • Enjoy vitamin C-rich citrus fruits, melons or berries daily
  • Choose some whole fruits; they have more fiber than juice
Milk, Yogurt and Cheese (optional*)
2 - 4 servings

1 cup milk or yogurt; 1-½ oz natural cheese or 2 oz process cheese

  • Select lower-fat or nonfat dairy products most of the time
  • Prepare soups with milk or top casseroles with grated cheese for calcium

* If you avoid milk products, select other food sources of calcium. Try calcium-fortified foods, calcium-processed tofu, legumes, almonds and some dark-green vegetables, such as broccoli, kale, collards or mustard greens.

* Wommen who are pregnant or breast-feeding, teenagers and young adults to age 24 need three to four servings.
Dry Beans, Nuts, Seeds, Eggs (optional) and Meat Alternatives

2 - 3 servings

½ cup cooked dry beans†, peas† or lentils†; 1 oz nuts or seeds†; 2 tablespoons peanut butter†; 1 egg†; 2 egg white†; or ¼ cup egg substitute†; 4 oz tofu; 1 cup soy milk or 1½ oz soy cheese; 3 oz vegetarian "burger" patty

  • Use beans, peas and lentils in soups, pasta or sandwich fillings
  • Snack on nuts or add them to muffins, salads and stirfries.
    •

† Count each of these as about ½ of a serving.
Fats, Oils and Sweets

Use in moderation

Vegetable oils, margarine products, mayonnaise, salad dressings, soft drinks, candies, jellies.

  • Choose Vegetable oil and soft margarine products most often. They are lower in saturated fat then solid shortenings.
  • Try some lower-fat or lower-calorie versions of foods in this group.

 

 

Note: Teens and pregnant or breastfeeding women may need the higher number of servings from each food group to be sure they get enough nutrients.
If you’re not sure about your calorie needs or a healthy body weight, a registered dietitian can help you develop a personal plan.

Attention, Please!

Other nutrients that require special attention in vegetarian diets are calcium, iron, zinc, vitamin B-12 and vitamin D.

Protein
You may not get enough if you don’t eat meat, dairy foods or eggs. You will however, if you eat a variety of grains, beans and vegetables each day.

Vitamin B12
Vitamin B12 is found only in animal foods. Look for vitamin B12 fortified foods. Breakfast cereals, breads and pasta are good choices.

Calcium
Vegetarians who eat no dairy products must get calcium from other foods. Try green, leafy vegetables like spinach or collard greens, broccoli, figs, fortified soy, tofu (made with calcium sulfate), and calcium-fortified orange juice.

Vitamin D
To make sure you get enough vitamin D, eat dairy foods like milk, yogurt and cheese and vitamin D fortified soy foods. You also make vitamin D when the sun hits your skin.

Iron
Many vegetarians don’t get enough iron. Fortified cereals, beans, spinach, chard, blackstrap molasses, bulgur and dried fruit have iron. Eat these with foods high in vitamin C and your body will absorb more iron. Good sources of vitamin C are orange juice, vegetable juice, greens and kiwi.

Watch Fats and Calories

Vegetarian diets are not necessarily low in fats or calories. Build your eating plan around lower-fat, high-nutrient choices from the Vegetarian Food Guide. Add flavor with moderate use of high-fat accents such as shredded cheese, chopped egg, nuts and seeds, or try some of these combinations and create your own. There are no rules – experiment!

  • Pile extra vegetables on top of a cheese pizza.
  • Toss grapes into a pasta with cheese or shrimp.
  • Top a baked potato with salsa and cottage cheese.
  • Stir-fry your favorite vegetables with some tofu.
  • Spicy red beans and rice make a great main dish. Serve with your favorite fruit and vegetable.
  • Ready for a filling snack? Stir grapes or bananas into your favorite low-fat yogurt.
  • Dried beans or split peas make great soup. Follow package instructions, then serve with a
    whole grain roll and some fruit.
  • Stuff a tortilla with beans, brown rice and salsa for a filling main dish.
  • Make the most of your salad – adding canned beans and some fruit to a veggie salad makes
    it a meal.

The Last Word

Follow the basics and let your diet work for you. Be sure it provides essential nutrients and adequate calories to support your lifestyle. Make wise choices from each food group and select an appropriate number of daily servings to achieve that right balance of carbohydrates, protein and fat.

Resources and References
“The 3-Step Way to Go Vegetarian.” Physicians Committee for Responsible Medicine, 2001.
http://www.pcrm.org/health/VSK/VSK2.html

“Vegetarian Diets”
Iowa State University, PM-1654, June 1996.

American Dietetic Association’s Position Paper on Vegetarian Diets, J Am Diet Assoc, 1997; 97:1317.
http://www.eatright.org/adap1197.html

Vegetarian Resource Group
“How many Teens are Vegetarian? How many Kids Don’t Eat Meat?”
Vegetarian Journal, January/February, 2001.
http://www.vrg.org

The University of Arizona is an Equal Opportunity/Affirmative Action Employer. Any products, services, or organizations that are mentioned, shown, or indirectly implied in this publication do not imply endorsement by the University of Arizona.
Document located http://cals.arizona.edu/pubs/health/az1231.html
Published May 2001
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