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Vegetarian Food Guide Pyramid

Balanced Vegetarian Diet - Eat from All Food Groups

 

Use the Vegetarian Food Pyramid to maintain a healthy balanced diet by eating foods from all the food groups. Each of these vegetarian food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. No one food group is more important than another - for good health, you need them all. Vegans should pay special attention to their vitamin B12 and vitamin D intake by eating fortified foods or taking vitamin B12/ vitamin D supplements.

[Note: Dietary Guidelines for Americans recommend that those who choose foods of only plant origin must supplement the diet with vitamin B12, vitamin D, calcium, iron, and zinc. Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women.]

General Dietary Guidelines for Vegetarian/Vegan Eating

 

Vegetarian Dietary Guidelines - Protein

 

Plant sources of protein alone can provide all the protein required by vegetarians and vegans provided a variety of plant foods are consumed. Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet. See Protein in Vegetarian Diet and Protein in Vegan Diet

Vegetarian Dietary Guidelines - Iron

 

Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some fruit juice with your meal. For details, see Iron in Vegetarian Diet and Iron in Vegan Diet

Vegetarian Dietary Guidelines - Vitamin B12

 

Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B-12 in spirulina, sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather than the active vitamin. Although dairy products and eggs contain vitamin B-12, research indicates that lacto-ovo-vegetarians have low blood levels of vitamin B-12. Thus use of fortified foods or supplements are advised for vegans or vegetarians who limit animal foods. For details, see Vitamin B12 in Vegetarian Diet and Vitamin B12 in Vegan Diet

Vegetarian Dietary Guidelines - Vitamin D

 

Vitamin D is poorly supplied in all vegetarian diets unless vitamin D-fortified foods are eaten. Vegan diets in particular may lack Vitamin D. However, vegan vitamin D-fortified foods - such as soy milk and cereals, are becoming more widely available. Exposure to direct sunlight exposure is a major source of vitamin D, so dietary intake is not important if sun exposure (to hands, arms, and face for 5 to 15 minutes per day) is adequate. For more, see Vitamin D in Vegetarian Diet

Vegetarian Dietary Guidelines - Calcium

 

Ovo-lacto vegetarians have calcium intakes that are comparable to those of nonvegetarians. But calcium intakes of vegans are generally lower than those of lacto-ovo-vegetarians, although vegans may have lower calcium needs than nonvegetarians because diets that are low in total protein and more alkaline have been shown to 'use-up' less calcium. Fortunately, calcium is well absorbed from many plant foods, and vegan diets can provide adequate calcium PROVIDED the diet regularly includes foods rich in calcium. See Calcium in Vegetarian Diet and Calcium in Vegan Diet

Vegetarian Dietary Guidelines - Zinc

 

Most studies show that zinc levels in hair, serum, and saliva are in the normal range in vegetarians. However, because of the lower uptake of zinc from plant foods, vegetarians should attempt to meet or exceed the zinc RDA. See also Zinc in Vegetarian Diet

Vegetarian Dietary Guidelines - Pregnancy

 

Lacto-ovo-vegetarian and vegan diets can meet the nutrient and calorie needs of pregnant women. Birth weights of infants born to well nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of nonvegetarians. Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, where sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than nonvegetarians.

Vegetarian Dietary Guidelines - Summary

 

• Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs.

   

• Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and heavily refined foods.

   

• Choose a variety of fruits and vegetables.

   

• If animal foods such as dairy products and eggs are eaten, choose lower-fat versions of these foods. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content and because their frequent use displaces plant foods in some vegetarian diets.

   

• Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.

   

• Do not restrict dietary fat in children younger than 2 years. For older children, include some foods higher in unsaturated fats (eg, nuts, seeds, nut and seed butters, avocado, and vegetable oils) to help meet nutrient and energy needs.

   

Optimum Vegetarian Health

 

For optimum diet and nutrition, the American Dietetic Association advises all vegetarians/vegans to consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Vegetarian Dietary Guidelines Related Links

 

Vegetarian Food Pyramid
Vegetarian Foods - Serving Sizes

 

Sources include:
US Department of Agriculture.
American Dietetic Association.
UK Food Standards Agency.
UK Department of Health's Committee on Medical Aspects of Food Policy

Vegetarian Healthy Diet Program

 

http://www.goveg.com/vegetarian101.asp

 

http://www.vrg.org/

 

http://www.vegetariantimes.com/2007/pdf/vegetarian_starter_kit.pdf

 

http://www.bostonveg.org/go_veggie.html#kits

 

http://www.vegsoc.org/newveg/fft/index.html