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1. The Wellness Center
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7. Nutrition Topics
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How can a vegetarian achieve proper nutrition?

Depending on what type of vegetarian you are (pollo vegetarian, lacto-ovo vegetarian, vegan, etc.) determines how challenging it may be to ensure proper nutrition. The more restrictive your diet, the more limited you'll be to find sources of adequate protein, and certain vitamins and minerals. The following is a list of good/excellent protein sources. Except for the soybean, animal protein is typically better, or more complete. When relying on plant sources alone, you will need to combine whole grains and legumes to achieve a complete protein.

• Eggs and egg products
• Dairy (milk, yogurt, cheese, cottage cheese)
• Chicken
• Fish and Shellfish
• Nuts and Seeds
• Soy products (tofu, tempeh, soy milk, textured soy protein)
• Rice + Beans
• Hummus + Pita Bread
• Cereal + Milk
• Pea soup + Crackers (whole grain)
• Pinto beans + Cornbread

Your personal protein needs are derived from your total calorie needs and other factors. Your personal calorie needs depend on your gender, age, weight, and activity level. For specifics, feel free to make an appointment with the RD by calling 334-5334.

Other potential nutritional concerns include deficiencies in iron, calcium, zinc, vitamin B12, vitamin D, riboflavin (vitamin B2), and omega-3 fatty acids. Again, depending on what type of vegetarian you are will determine your level of challenge.

Iron is another nutrient that is better obtained from animal sources ( heme iron ). When consuming plant ( non-heme ) iron, you will need to simultaneously consume a food/beverage high in vitamin C to make it more "bioavailable". For example, to best obtain the iron found in cereal, consume orange juice in the same meal. Also, be aware.......insufficient intake is not the only way to become iron deficient. Diets high in coffee, tea, bran, and antacids can hinder iron absorption. The following are good sources of iron.

• Chicken and Turkey (dark meat)
• Eggs
• Fish and shellfish
• Soy products
• Nuts and Seeds
• Dried Fruit
• Beans/ Legumes
• Dark green leafy vegetables
• Enriched products (bread, pasta, cereal, etc.)
• Multi-vitamin/mineral

Calcium can easily be obtained from milk, yogurt, and cheese. If these are not part of your vegetarian diet, you can rely on other sources such as:

• Dried Figs
• Dark green leafy vegetables (spinach, collards, and turnip greens)
• Broccoli
• Beans/ Legumes
• Almonds
• Fortified products (soy products, cereals, juices)
• Multi-vitamin/mineral
• Antacids (careful --- these can hinder iron absorption)

Zinc is a mineral found in chick peas, lentils, tofu, tempeh, miso, tahini, cashews, almonds, flax seeds, pumpkin seeds, wheat germ, quinoa, fortified cereals, corn, peas, beans/legumes, peanuts, and dairy products.

Vitamin B12 , when it can't be obtained from animal sources, is mostly found in fortified soy milk, soy yogurt, and cereals.

Vitamin D can be obtained by consuming fortified products such as milk, cereals, and soy. Daily sunlight exposure on face and arms (without SPF protection) can be helpful. Caucasians should aim for 10-15 minutes, while darker skinned individuals need 30+ minutes.

Riboflavin (vitamin B2) can be found in milk. Non-animal sources include almonds, tahini, wheat germ, fortified cereals, broccoli, mushrooms, avocado, raspberries, strawberries, spinach, beans, tofu, and whole grains.

Omega-3 Fatty Acids are found in oily fish such as salmon, although fish in general will contain some. If you are pregnant or lactating, fish consumption should be moderate to minimize mecury intake. (See RD for specific recommendations). Plant sources include ground flaxseeds, flax oil, canola oil, soybeans, and walnuts.

Here at UNCG, our cafeteria houses a station called "Nature's Healthy Corner" and features vegetarian, vegan, and organic foods. Other prepackaged items can be purchased at "The Marketplace" located inside the EUC. For assistance in locating specific foods, please contact Amanda Jones (Nutrition Manager) with Dining Services at 256-0383 or adjones@uncg.edu .

Page updated: 14-Nov-2008

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